Too
Loose Too Much
by Vern Gambetta
Perhaps the most misunderstood and controversial component of training
is flexibility. Much of this controversy has arisen because of the
cult of flexibility that would lead us to believe that our athletes
must become contortionists in order to prevent injuries and perform
athletic movements. This is a gross misapplication of the importance
of flexibility. Flexibility is both an anatomical quality as well
as a physical ability. As an anatomical quality it is determined
by the shape of the joints. As physical quality it is the ability
to perform movements through a large amplitude. We all know that
flexibility is necessary for efficient movement, but we are less
sure how much is needed, where it is needed and how it is most efficiently
developed. How much of flexibility is determined by joint structure
and body structure? Is one particular method more advantageous than
another? What is the best time in the workout to develop flexibility?
What are the flexibility requirements for various sports? Is it
possible to be too flexible?
The conventional definition of flexibility is the range of motion
that is available at a particular joint. We must move beyond this
and recognize that flexibility is not a static, but a dynamic controlling
quality that allows the joint to go through as large a range of
motion as can be controlled. The controlling nature of flexibility
governs the range of motion used in skill performance and controls
the length of the movement available for force production and reduction.
Conceptually it is best to use the term "Mostability." Mostablity
is a synergistic combination of motion and stability. According
to Gray it is "The ability to functionally take advantage of just
the right amount of motion at just the right joint in just the right
plane in just the right direction at just the right time." (Gray
1996) The opposite of this is instability which is any degree of
mobility that cannot be controlled.
Dynamic range of movement as expressed in sports movements is significantly
greater than what can be expressed statically due to the elasticity
of the involved tissue and reciprocal inhibition which allows the
opposing muscle group to relax. That is why a pitcher can externally
rotate at the shoulder beyond ninety degrees when pitching, but
statically may not be able to get within ten to fifteen degrees
of that dynamic range.
Perhaps the reason flexibility is thought of as a static quality
is that it is often measured statically by tests such as the sit
& reach test. Experience as well as research has shown that
there is no relationship between static flexibility and dynamic
performance. Some of the fastest and most explosive athletes that
I have worked with have been "tight." Conversely some of the most
often injured athletes were the individuals who were most "flexible"
in the conventional sense. We must remember performance is not a
stretching contest. "...While there is no proven connection between
joint looseness and overall athletic performance, too much looseness
can be a real liability in sports that require rapid changes of
direction and acceleration, such as basketball, tennis, and soccer,
while too little of it would seriously restrict a gymnast or a figure
skater; and so the quality of joint looseness or flexibility is
largely sports specific." (Arnot and Gaines, 1984) The goal of flexibility
training is not a "gumby" effect where the athlete has no joint
integrity. "Flexibility, then, is an important factor in prevention
of injuries and in efficient skill performance, but to satisfy these
purposes, flexibility must be accompanied by ligamentous and muscular
stability surrounding an articulation." (Kreighbaum and Barthels,
1990) Joint integrity must never be compromised for range of motion.
When this occurs the athlete will be predisposed to injury. Observing
this concept will give the control and range of motion necessary
to efficiently and safely perform the required skill. The goal of
flexibility training is to functionally lengthen and strengthen.
According to Kreighbaum and Barthels: "Adequate strength in extreme
joint positions also is necessary to prevent joint structure damage
by the outside force." (Kreighbaum and Barthels, 1990) Therefore
it is impossible to talk about flexibility without talking about
strength. Improper strength training can impair flexibility, not
because the athlete becomes too muscular or muscle bound, although
that is a possibility, but because of improper development of a
muscle or a group of muscles that results in restriction of motion
around a joint. My personal experience is that a properly designed
strength training program will enhance flexibility rather than retard
it because of the control and stability factor that strength lends
to the movement.
Many of the problems with flexibility begin with it's placement
within the structure of the workout. Stretching is not warm-up.
Too many people equate stretching with warm-up. You must warm-up
in order to effectively stretch to gain flexibility. Stretching
should occupy a small part of a well designed warm-up. Static stretches
before warm-up or competition cause tiredness and decrease coordination.
They have a calming effect therefore are best used as part of the
cool-down.
Static stretching improves static flexibility. Dynamic stretching
improves dynamic flexibility. Therefore it is not logical to use
static stretches to warm-up for dynamic action.
There are five factors that determine flexibility:
- The elasticity and the length of the involved muscles and tendons.
This is determined genetically but can be altered through a well
designed strength training program.
- The structure of the joints. The shoulder is inherently more
flexible than the knee or hip because of structure of the articulation.
- The level of basic coordination in order to allow motor control
of the involved joints.
- The fitness level of the athlete.
- The psychological/emotional state of the athlete. The athlete
who is 'up tight' or tense by nature tends to be less flexible.
Functional flexibility is best exhibited by economy of movement
in the desired sport skill. The athlete who is too "tight" does
not have this economy of movement. Assessing flexibility is best
done through observation of the athlete in their respective sport
activity. Are they smooth in their movements? Can they get in the
required positions dynamically? Has there been a pattern of injuries?
After these questions are asked and there is a deficiency then it
time to do a more formal functional assessment. Flexibility is a
dynamic controlling quality then it should be tested as such. The
tests should be functional and dynamic that make comparisons intra-individual
rather than inter-individual. Compare left to right and identify
any deficiencies. Observe the movement and see if the deficiencies
identified on the tests are manifested as performance deficiencies
or in any way impair performance. The results are highly individual
therefore we should not compare flexibility norms. What about the
traditional sit and reach test? Fundamentally it is a mistake to
have the sit & reach on the Presidents Physical Fitness Test
battery for the previously mentioned reasons. What makes it even
more fallacious is to have norms set that make inter individual
comparisons on what is a highly individual physical quality.
What are better ways to test flexibility? Consider the tests in
the book "Lower Extremity Functional Profile" by Gary Gray With
Team Reaction as a start for you to develop your own functional
flexibility profile. I do not think we should try to come up with
universal flexibility test that address all populations. It is more
useful and practical to develop test that measure mostabiliy in
positions that the athlete will have to perform in competition.
The optimum time to develop flexibility is post workout. At that
time the temperature of the involved tissue is highest, consequently
the greatest gains can be made at this time. Post workout flexibility
work also has a restorative regenerative effect by calming the athlete
and restoring the muscles to their resting length, stimulating blood
flow and reducing spasm. Unlike other physical qualities flexibility
can be improved from day to day. Once range of motion is increased
or developed to the desired level it is easy to maintain that range
of motion. Less work is needed to maintain flexibility than is needed
to develop flexibility.
Kurz in "Stretching Scientifically - a guide to flexibility training"
presents a convincing argument for including an early morning stretching
session. This session consists of a few rhythmic dynamic stretched
to lubricate the joints. Kurz recommends that no isometric static
stretches be done in the morning because they are too exhausting
to the nervous system. "The purpose of this stretching is to reset
the nervous regulation of the length of your muscles for the rest
of the day." (Kurz, 1994) This session should take ten to fifteen
minutes. It is an interesting idea, give it a try. the athletes
that I have used it with have felt that it helped them better prepare
for workouts latter in the day.
The work of Drabik highlights the growth and development consideration
for development of flexibility. At Preschool age there is no need
for any development. Natural play and movement will take their joints
through full ranges of movement. Elementary school - At the ages
of six to ten the mobility of the shoulder and hip is reduced. Therefore
to prevent any permanent reduction in mobility at these joints it
is necessary to do dynamic stretches at the hip and shoulder. Drabek
recommends that children of this age "Avoid static stretches of
all kinds(passive, active, isometric) in training preadolescent
children because excitation dominates over inhibition in a child's
nervous system. This means that it is hard for children to stay
still, relax and concentrate properly on feedback from their muscles
for periods as long as static stretches require." (Drabek 1996)
The middle school ages is the developmental stage where flexibility
should receive an emphasis. With rapid growth that occurs in this
age range flexibility should focus on the muscles made tight by
the rapid growth of bones. If this is not done the ultimate effect
will be bad posture and susceptibility to injury. After the growth
spurt flexibility training can be increased and become more sport
specific, very similar to an adult program.
In summary it is important to consider the following flexibility
training principles when incorporating flexibility into the total
training program.
- Use moderation and common sense. Flexibility is only one component
of fitness do not overemphasize it. Do not force a stretch. If
it hurts don't do it.
- Flexibility and strength training should be combined.
- Be joint specific in the development of flexibility.
- Emphasize dynamic flexibility.
- Do not use bouncing ballistic stretches.
- Orient the body in the most functional position relative to
the joint or muscle to be stretched and relative to the athletes
activity.
- Use gravity, body weight, ground reaction forces as well as
changes in planes and proprioceptive demand to enhance flexibility.
- Develop a flexibility routine specific to the demands of the
sport and the qualities of the individual athlete.
References
Arnot, Robert B. and Gaines, Charles L. (1984)
SportsTalent. New York: Penguin Books.
Dominguez, Richard H. M.D., and Gajda, Robert S. (1982) Total Body
Training. New York, N.Y: Warner Books.
Drabik, Jo'zef Ph.D.( 1996) Children & Sports Training, Stadion
Publishing Company, Inc. Island Pond, Vermont.
Hartmann, Jurgen. and Tunneman, Harold. (1989) Fitness and Strength
Training. Berlin: Sportverlag.
Kreighbaum, Ellen and Barthels, Katharine M. (1990) Biomechanics
- A Qualitative Approach For Studying Human Movement., Third Edition.
Macmillan Publishing Company, New York, New York.
Kurz, Thomas. (1994) Stretching Scientifically - a guide To Flexibility
Training. Stadion Publishing Company, Inc. Island Pond, Vermont.
Kurz, Thomas. (1991)Science of Sports Training - How to plan and
control training for peak performance. Stadion Publishing Company,
Inc. Island Pond, Vermont.
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