Flexibility Development (not to be used as a warm-up)

Flexibility is trainable — and is intrinsic to every athletic skill or technique, no matter how simple, complex or power-oriented. It is also movement-specific, which is why an increase in single-joint range of motion is not our only objective. Through a combination of functional stretching and strengthening, your muscles and tendons can increase in length (as well as girth), elasticity and resiliency; and their ability to act in a ballistic "spring-like" manner during explosive movements. The net result: improved mechanical/metabolic efficiency, technical proficiency and injury resistance¹.

    TRAINING METHODS

    To achieve optimal gains in flexibility, you must:

1. Perform your exercises in a full range of motion. This improves your "active mobility", i.e. the ability to safely and effectively use your range of motion during dynamic movements.
2. Stretch only once your muscles are warmed up. When muscles are cold, they are resistant to lengthening and you will not get as good of a stretch.  Warm-up to stretch, don't stretch to warm-up.
3. Stretch after each workout. Doing so will result in less soreness, and quicker recovery between workouts.

    INDIVIDUAL STRETCHING

You should dynamically stretch each muscle that you will be working during your workout.  When static stretching, after your workout, position yourself so that you feel each stretch in the belly of the muscle(s) and not the joint(s).

In order to have a beneficial effect, each stretch must begin gradually and be held long enough for this tightness to subside. Statically (without bouncing) stretch each muscle group to your comfort limit for 8-10 seconds, relax and repeat. You will be able to stretch a little further with each successive rep.  As you develop tension in the muscle being stretched contract the antagonist to this muscle and physically aid the movement (i.e., stretch hamstrings and contract the quads and hip).

    PARTNER STRETCHING

Here is a simple but advanced partner-assisted technique which will yield superior results. This method is especially effective if done after 1–2 static stretches, and should be implemented on Speed Work days:

1. First, achieve and hold a stretched position for 10–15 seconds.
2. Build up isometric tension in the stretched muscle(s) for 5 seconds (not an all out powerful contraction; force development should be gradual and should reach 75% of maximum)
3. At 5 seconds release the tension, press the stretch and achieve a new, advanced stretch position; hold 10–15 seconds.
4. Repeat the same procedure.

QUALITY

The same principle applies to all aspects of training: you get out of it what you put into it.

Static stretching should not be done before strength/power training, it has been shown to cause a decrease in the muscles ability to develop force.

Static stretching should be performed at the end of a training session, this is the best time to relax and develop maximum flexibility with muscles that are pre-exhausted and thoroughly warmed-up.

Stretching should not be Painful.

Stretch so that you feel tension in the belly of the muscle being stretched, not the connection points at either end of the muscle.

BUTTERFLY	HURDLER LEFT	HURDLER RIGHT	BACK TWIST LEFT
BACK TWIST RIGHT	QUAD LEFT	QUAD RIGHT	SAIGON SQUAT
STANDING HAMSTRING  UP	STANDING HAMSTRING DOWN	LUNGE RIGHT	LUNGE LEFT

LYING ABDOMINAL	BOTH KNEES IN	SINGLE KNEE IN	LEGS OVER HEAD

STANDING GROIN LEFT	STANDING GROIN RIGHT	STANDING CALF	STANDING CALF RIGHT

FORWARD HURDLE STEP OVER STRETCH 1	FORWARD HURDLE STEP OVER STRETCH 2	FORWARD HURDLE STEP OVER STRETCH 3	FORWARD HURDLE STEP OVER STRETCH 4

LATERAL HURDLE STEP UNDER STRETCH 1	LATERAL HURDLE STEP UNDER STRETCH 2	SIDE BEND RIGHT	SIDE BEND LEFT

STANDING CROSS BODY LEFT	STANDING CROSS BODY RIGHT	STANDING TRICEPS RIGHT	STANDING TRICEPS LEFT

Get in the habit of going through a stretch series after all workouts

^1. Steven Plisk