Flexibility Training
. Flexibility is the ability to move joints through their full span of movement. It is key to increasing your speed and reducing the risk of injury.. Muscles are like rubber bands, the colder they are, the less they stretch but the warmer they are, the more they stretch.
. Stretching while your muscles are cold has little to no value, and in some cases can aggravate injuries.
. When muscles stretch at high rates of speed, like during running or cutting, our nervous system reacts to protect the muscle by contracting it to regulate movement.
. Football coaches make sure that there players can perform the beginning exercises before they introduce and teach intermediate and advanced movements.
. The two types of flexibility are Static and Dynamic.
. Static Flexibility is the ability to stretch without any momentum or muscular assistance. To increase your static range of motion you will need to create a consistent regiment where you statically stretch your back, chest, hips and legs every day. You will need to do two stretch exercises per muscle group, 30 seconds per exercise. Do them two times a day and at least three times a week.
. Dynamic flexibility is when momentum and active muscular effort are used to stretch but the end position is not held. The best way to increase your dynamic range of motion is to perform drills where the dynamic movements are exaggerated and force your body to stretch at a high speed.
. Ex. Hamstrings: high kicks, toe touches, toe grabs. Groin: sumo stretch. Hip Flexor: knee grabs. Quadriceps/Glutes: walking lunges. General Dynamic warm up drill: low Russian kicks, high knees, high Russian kicks.
. Flexibility is the ability to move joints through their full span of movement. It is key to increasing your speed and reducing the risk of injury.. Muscles are like rubber bands, the colder they are, the less they stretch but the warmer they are, the more they stretch.
. Stretching while your muscles are cold has little to no value, and in some cases can aggravate injuries.
. When muscles stretch at high rates of speed, like during running or cutting, our nervous system reacts to protect the muscle by contracting it to regulate movement.
. Football coaches make sure that there players can perform the beginning exercises before they introduce and teach intermediate and advanced movements.
. The two types of flexibility are Static and Dynamic.
. Static Flexibility is the ability to stretch without any momentum or muscular assistance. To increase your static range of motion you will need to create a consistent regiment where you statically stretch your back, chest, hips and legs every day. You will need to do two stretch exercises per muscle group, 30 seconds per exercise. Do them two times a day and at least three times a week.
. Dynamic flexibility is when momentum and active muscular effort are used to stretch but the end position is not held. The best way to increase your dynamic range of motion is to perform drills where the dynamic movements are exaggerated and force your body to stretch at a high speed.
. Ex. Hamstrings: high kicks, toe touches, toe grabs. Groin: sumo stretch. Hip Flexor: knee grabs. Quadriceps/Glutes: walking lunges. General Dynamic warm up drill: low Russian kicks, high knees, high Russian kicks.
flexibility_log.xlsx | |
File Size: | 10 kb |
File Type: | xlsx |
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