Training Tips for Flexibility and Performance

jacky

Training Tips for Flexibility and Performance:

• Always begin a program for flexibility with movement assessments such as the Overhead Squat and/or the single-leg squat. These assessments help determine the muscles that need to be addressed in a flexibility program. If a muscle is overactive or tight - it may be impeding or altering proper movement and as such need to be corrected to enhance movement. See Table 6 for a list of general movement impairments and how to address each.
• Static Stretching b. Indications i. Warm up
  
  • Foam roll areas that appear tight or overactive as indicated by the assessment process.
  • Static stretching should only be used on areas that are determined as tight/overactive from the assessment process.
  • Static stretching should be followed by muscle activation to the antagonist of the muscle just stretched.
    
  ii. Cool down 1. Static stretching should be used post-workout to return muscles to normal resting lengths and should be performed on the major muscles utilized during the workout.c. Contraindications i. Prior to a sporting event if no muscle imbalances are present. ii. Prior to activities requiring maximal effort.3. Dynamic Stretching d. Indications i. As a warm up by themselves if no muscle imbalances are present.
  ii. As a warm up after static stretching if muscle imbalances are present.
  iii. Prior to a sporting event if no muscle imbalances are present.
  iv. Prior to activities requiring maximal effort.
  e. Contraindications i. As a warm up by themselves if muscle imbalances are present.4. Acute Variables

1. Foam Roll	2. Static Stretching	3.  Dynamic Stretching
Find a tender spot in overactive areas and sustain pressure on tender areas for 30 seconds.	Hold each stretch (at first resistance barrier) for 30 seconds (stretches determined by results of movement assessment).	1 set; 10 repetitions; 3-10 exercises.

该贴已经同步到 jacky的微博