If you have not already discovered Vern Gambetta’s website FUNCTIONAL PATH TRAINING you need to. He has some great thoughts on conditioning, flexibility and technique.
About Vernon Gambetta
Vern is currently is the Director of Gambetta Sports Training Systems. He has been the a conditioning coach for several teams in Major League Soccer as well as the conditioning consultant to the US Men’s World Cup Soccer team. Vern is the former Director of Conditioning for the Chicago White Sox and Director of Athletic Development for the New York Mets. Vern is recognized internationally as an expert in training and conditioning for sport having worked with world class athletes and teams in a wide variety of sports. He is a popular speaker and writer on conditioning topics having lectured and conducted clinics in Canada, Japan, Australia and Europe. Vern’s coaching experience spans 39 years at all levels of competition.
Vern has authored six books and over one hundred articles related to coaching and sport performance in a variety of sports. He received his BA from Fresno State University and his teaching credential with a coaching minor from University of California Santa Barbara. Vern obtained his MA in Education with an emphasis in physical education from Stanford University.
Thoughts on Flexibility
Seldom does a flexibility deficiency appear in isolation; it is usually related to a deficiency in strength and sometimes posture. The qualities of flexibility and strength are closely related. Many times the so-called “tight” individuals can significantly improve flexibility by undertaking a good sound balanced strength-training program.
In terms of training, flexibility is considered a separate training unit. It should be addressed daily. Like any other training component, variation must be programmed into the flexibility routines. Flexibility is not warm-up! It is part of warm-up, nor is it is not the major focus in the warm-up. As a separate training unit to address specific deficiencies flexibility is best placed after warm-up. The rule of thumb to remember is warm-up to stretch, do not stretch to warm-up. My experience has shown static stretching is best placed at the end of the workout as part of a cool down. Placed there it serves to restore the muscles to their resting length which will reduce soreness and enhance recovery for the next workout.
For optimum results flexibility exercises in the warm-up should be active to facilitate the excitation of the nervous system to create a readiness for movement. The tempo of the stretches used in warm-up is stretch – hold one count – relax and repeat three times and then move onto another body part. The purpose of stretching in warm-up is neural activation. Passive or static stretching has a relaxing, calming effect. That is appropriate for the cool down or in a recovery
Deficiencies in range of motion can be remedied quite quickly, but sufficient work must be done to maintain those gains and to make sure those gains transfer to the activity. There are many tools to improve flexibility. The most available and adaptable tool is gravity. It is always available, easy to use, convenient and effective. A balance point in the form of a rail, hurdle, or a bench can help to enhance gravity. Towels or ropes can be used to gain a lever advantage as an aid to stretching.
I have found it most effective to work on flexibility several times a day in shorter sessions these sessions should be designed to meet the individual athlete’s needs. Vary the duration of the stretch. For developmental stretching hold the end position in a range of time from ten to thirty seconds. Repeat the stretch three to five times.
Although not substantiated by research, my experience has shown that stretching for 15-20 minutes approximately two hours after the last workout of the day to be very effective in terms of reducing soreness and enhancing recovery as well as making noticeable range of motion gains.
According to Thomas Kurz: “Flexibility Training is speed-specific because there are two kinds of stretch receptors, one detecting the magnitude and the speed of stretching, the other detecting magnitude only. Static stretches improve static flexibility and dynamic stretches improve dynamic flexibility, which is why it does not make sense to use static stretches as a warm-up for dynamic action.”
The amount of work (time devoted) to maintain flexibility is significantly less than the amount of time needed to develop it.
In dynamic flexibility work there are no sudden movements; the movements are controlled and flowing. Dynamic flexibility work will improve elasticity of muscles and ligaments. It consists of arm swings, leg swings, trunk rotations, reaches and bending to stimulate blood flow and wake up the nervous system.
Static stretches should follow dynamic stretches. Static stretching can be counter productive if placed before a workout requiring explosiveness, speed or agility. Immediately following static stretching the muscles are less responsive to stimulation and coordination is thrown off. Static stretches interfere with the activity of tendon reflexes. This underscores the importance of carefully choosing the type of flexibility to be used relative to the type of workout. This is all part of a good plan.