Developing the Athlete

Session 1

Flexibility & MobilityFlexibility & Mobility

Led by Paddy Tally

FlexibilityThe greatest range of voluntary movement possible at a joint

We divide the (ROM) into inner, mid and outer sectors

Determined by the elasticity of ligaments and tendons, strength of surrounding muscles and the shape of articulating bones

Limiting FactorsBiggest limitation is age: Baby………..Adult

Gender, typically girls are more flexible that men

Joint structure is the main physiological limiting factor to flexibility, the joint capsule, supportive ligaments and crossing tendons are immovable

The most restrictive joints are the hinge joints, e.g. elbow joint

The most flexible joint are the ball and socket joints, e.g. shoulder joint

Ligaments and tendons have limited flexibility and by trying to increase the range, damage can be caused to joints

We have to understand where the muscles connect to the bones. E.g. The hamstring muscle connects to the hip/pelvis

A significant amount of time should be spent on specific flexibility training

Key

Individual Differences

Many factors contribute to individual variation in the training response

Example: Relative fitness at the start of training exerts an influence

Therefore a coach should not expect everyone to follow the same program

Genetic factors have been found to influence training response

TrainingStrength and flexibility exercise are mutually

beneficialThe combination of strength, mobility, stability

and flexibility exercises to increase the entire range of movement and force production is essential in the development of all athletes

Flexibility training helps the athlete to increase range of movement and help prevent injury

Measurement & Assessment of Flexibility1. Identify the strengths and weaknesses2. Provide baseline data for monitoring

performance3. Provide the basis for training prescriptions4. Assess the value of different types of training

and help to modify training 5. Predict physiological and athletic potential6. Provide comparisons with previous tests and

other elite performers7. Enhance motivation8. Form part of the Educational Process