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10 minute MUST DO mobility movement routineFlexibility training for athletes -
In addition to improving flexibility, stretching also helps increase muscle elasticity--the ability for muscles and connective tissue such as ligaments surrounding joints like ankles or knees to stay flexible even when under stress from activities like running long distances without rest breaks.
When these areas become stiffer due primarily to disuse over time older adults often experience this problem , they become less able to absorb shocks throughout movements such as walking up stairs without tripping over themselves! Even worse yet, if these same areas aren't stretched regularly enough after workouts, they might tear apart completely - causing serious injuries such as torn ACLs which could require surgery before they heal properly again on their own.
Athletes need to focus on flexibility exercises that target each major muscle group. Here are some examples of stretches and their recommended uses:. After a workout or competition, it's important to stretch to flush out lactic acid and prevent muscle soreness.
Stretching after a workout will also help you recover more quickly. If you're stretching before your workout, try to focus on warming up the muscles rather than getting them ready for action which they'll do naturally as they get closer to being stretched. This will allow them to loosen up and prepare for activity without disrupting their normal range of motion.
Stretching during exercise can be particularly helpful if you're trying new techniques or working on improving form during training sessions; doing so helps improve performance by preventing injury and allowing athletes more freedom of movement throughout their routine. When stretching, you should always perform the stretch slowly and hold it for at least 30 seconds per stretch.
Stretching should be done at least three times per week after a workout or competition and before a workout or competition. If you are stretching before a workout, it is important to warm up first. Warming up will help prevent injuries by increasing blood flow and improving muscle elasticity.
It's important that athletes are consistent with their stretching routine and try to stick to it every day. This will help them see the most benefits from stretching and ensure they are not missing out on anything by not doing it regularly.
Stretching should happen before and after exercise and every day of the week at the same time or at least during similar times. This consistency allows for your body to adapt over time so that you can get the maximum benefit from each stretch session without needing much effort from yourself once this habit has been formed.
Stretching is an important part of an athlete's training program, but you need to be consistent to see any real results. Stretching should be part of your warm-up routine and as soon as possible after a workout or competition.
It also makes sense to stretch after long periods of sitting or driving, which can cause muscles to tighten up. So, what does that mean for you? It means that if you're going to be an athlete, you need to stretch as often as possible.
It would be best if you stretched before and after every practice or competition and during the warm-up time before each event begins. This will help keep your muscles loose so they can perform at their peak level while also helping them stay healthy enough not to get injured during intense training sessions or competitions where injuries could happen easily due to stress on muscles from overuse or fatigue.
Share Share Link. Flexibility is important for your coordination and movement. Flexibility is important for your health. You need to maintain flexibility to prevent injury. Stretching can help you prevent injuries and improve your athletic performance.
Stretching is a key component of any exercise program, but it's becoming increasingly important for athletes. Here are some examples of stretches and their recommended uses: Stretching before a workout or competition--Since stretching is usually done after a warm-up period, stretching in the minutes before your training session is best.
This will help you prepare physically for what lies ahead by increasing blood flow throughout the body and loosening up tight muscles. If you're stretching during this time, make sure not to overdo it; if possible, have an experienced coach observe your form so they can ensure that you don't do anything wrong!
Stretching after a workout or competition--After strenuous activity such as physical exercise like running or weightlifting or any other activity where there's been heavy use , muscles can become stiff due to lactic acid buildup within them, which causes pain when working out again soon afterward without proper recovery time first or at all.
Most long-term athlete development models encourage participation in mobility and flexibility training from a very young age 45 years , with an underlying assumption that flexibility can be enhanced more with early training [ 7 , 8 ].
Flexibility is an important component of physical fitness for competitive and recreational athletes [ 9 ] and a performance determinant in sports requiring the ability to move comfortably through a large range of motion ROM [ 10 ].
Flexibility is defined as the ROM in a joint or series of joints [ 9 ] and from a functional perspective represents the ability to move comfortably without constraints or pain through a full ROM [ 11 ]. The importance of flexibility in children and adolescents is task and sport specific [ 10 ].
For example, in gymnastics the athlete executes skills assuming extreme body positions [ 12 , 13 ], while in other sports, a large ROM is utilized to enhance the mechanical effectiveness of a task [ 14 , 15 ].
For example, in throwing activities an enhanced joint ROM can increase the distance over which muscle force is applied or absorbed thus allowing the athlete to generate a higher power output [ 15 , 16 ]. In sports such as gymnastics [ 12 , 13 ] and throwing [ 16 ], increased hip and shoulder ROM are typically associated with higher performance level.
There is also evidence suggesting that decreased joint ROM is a risk factor for injury in young athletes [ 17 , 18 ]. For example, adolescent swimmers with limited ROM were found to have a 3. Despite its importance, flexibility is a largely under-researched area of study within the pediatric populations [ 15 ].
One possible mechanism for this is the increased pliability and reduced musculotendinous stiffness associated with childhood [ 19 ], which may enable greater ROM to be attained, and this may, in turn, render flexibility training more effective.
For example, Kubo et al. Furthermore, children and adolescents are generally more flexible than adults [ 20 , 21 ], while joint ROM gradually diminishes with age [ 22 ].
Previous long-term athletic development models did not suggest an appropriate period for flexibility development [ 7 ]. More recently, the Youth Physical Development Model [ 8 ] suggested that middle childhood ages 6—11 may be an optimal time frame for flexibility and mobility training.
For example, in sports such as gymnastics and dance, children are submitted to extensive daily flexibility training schedules on the assumption that ROM gains may be maximized with early training [ 10 ].
The loading characteristics of the stretching protocol are key elements for chronic joint ROM increases [ 26 ]. Past research in adults has reported that total stretch duration is more important for ROM enhancement than the duration of each stretching bout [ 27 ].
Cross-sectional studies in adults also reported that higher stretching volume load i. However, evidence for the effects of stretching training on ROM improvement in children and adolescents is limited and, in many cases, contradictory [ 29 ].
Moreover, the effect of confounding variables such as the loading characteristics of the stretching protocols has not yet been collectively assessed. Therefore, the aim of this systematic review and meta-analysis was to examine whether there is a difference in the effect of stretching training on flexibility during childhood 6—11 years of age and adolescence 12—18 years of age.
This systematic review was conducted according to the Preferred Reporting Items for Systematic Reviews and Meta-Analyses PRISMA guidelines [ 30 ] see Additional file 1 : PRISMA checklist.
Five electronic databases were searched through, until March by two independent investigators OD, IP : PubMed Central, Scopus, Web of Science, Embase and SPORTDiscus. No language and date restrictions were applied. The keyword algorithm used in the selected databases can be found in Additional file 1.
Based on our knowledge of the area, we also contributed additional studies which we had knowledge of but were not picked up in systematic searches. Two investigators IP, AK selected the eligible studies based on the eligibility criteria. In the case of a disagreement between the investigators, GCB and OD made the ultimate decision for the searching and selection procedures by majority consensus.
We followed PICOS Population, Intervention, Comparison, Outcome, Study Design for selecting studies for inclusion. We included randomized controlled trials and non-randomized controlled trials not randomized trials that include a comparison or control group.
We included pupils, recreationally active, and trained participants. Studies also had to include an implementation of a static stretching intervention because evidence for other types of stretching e. Due to the limited evidence, we also decided to include only studies that examined lower limbs.
The comparison conditions included pre- and post-stretching interventions in experimental and control conditions. Data regarding ROM maintenance following a detraining period were not included in the study. We excluded single group studies, studies without a control group, studies which had no clearly defined stretching protocol or a protocol also including a different stimulus e.
In addition, studies which focused on very small joints e. Retrospective studies, review papers, case reports, special communications, letters to the editor, invited commentaries, and conference papers were excluded. Related articles were included up to March IP and OD independently assessed the risk of bias of the included studies and any conflict was resolved through discussion with AK and PCD.
The updated Cochrane Risk of Bias 2 RoB2 and ROBINS-I tools were used for the randomized controlled trials and controlled trials without randomization, respectively. The updated Risk of Bias 2 RoB2 Cochrane Library includes the following sources of bias: bias arising from the randomization process, bias due to deviations from intended interventions effect of assignment to intervention and effect of adhering to intervention , bias due to missing outcome data, bias in the measurement of the outcome, and bias in selection of the reported result [ 33 ].
ROBINS-I includes the following bias domains: bias due to confounding, bias in selection of participants into the study, bias in classification of interventions, bias due to deviations from intended interventions, bias due to missing data, bias in measurement of outcomes, and bias in selection of the reported results [ 34 ].
The Grading of Recommendations, Assessment, Development and Evaluations GRADE quality rating analysis was used to assess the quality of the outcomes. GRADE has four levels of evidence quality: very low, low, moderate, and high [ 35 , 36 ].
For GRADE analysis, five evaluation components were adopted to lower quality risk of bias, inconsistency of results, indirectness, imprecision, and publication bias and three evaluation components to higher quality large effect, dose—response, and confounding. All evaluation components were assessed independently by OD and IP and verified by GCB and PCD.
The same authors estimated the overall quality and confidence in the cumulative evidence. Three independent investigators AK, IP, and OD extracted the data from the included papers in the systematic review. The data extraction was supervised by two other investigators PCD and GCB.
The characteristics of the included studies can be found in Table 1. In addition, we extracted the characteristics of the stretching interventions, the joint, and muscle examined and the test used to assess ROM.
Additional details regarding the stretching intervention characteristics i. All the included studies in the systematic review provided data for the meta-analysis.
We extracted pre- and post-intervention means and standard deviations. In the case of data being given in the form of a graph and in the case of missing data, the corresponding or first authors of the included studies were contacted via email, to retrieve these data. We have calculated the Δ scores of the means by subtracting the baseline values from the post-intervention values.
This approach removed the bias acquired from the significant differences in baseline values that might have played a role in the post-intervention differences between the experimental and control groups. We conducted an inverse-variance, continuous, random-effects model meta-analysis using RevMan 5.
We tested the differences in ROM between an experimental stretching group and a control group i. Heterogeneity was tested using the I 2 statistic [ 35 ].
In all the meta-analyses, we used the standardized mean differences due to the different scale measurements that the variables displayed [ 33 ]. We performed between group analyses, which included comparisons of age children 5—11 years of age vs. The age groups were selected based on evidence of age-related differences in growth [ 37 , 38 ], motor skill competence, and health-related physical fitness [ 39 , 40 ].
This duration was selected to reflect typical stretching training protocols in sports and school practice [ 41 ]. No comparisons between the athletic and non-athletic populations were performed because, in the studies involving primary or secondary school students, extracurricular activities e.
In addition, no subgroup comparisons between male and female participants were conducted because the studies including both males and females reported collective values for both sexes. According to Hopkins et al.
An alpha level of 0. Moreover, visual inspection of the funnel plot was applied to detect possible publication bias. The initial search procedure retrieved papers.
From these papers, were conference papers, one was a letter to the editor, papers were reviews, 25 were published proceedings and were considered irrelevant because they examined adult or clinical populations, acute interventions, or interventions not relevant to the study purpose.
Finally, 48 papers were found to be eligible for this study. We then checked the reference lists and citations of the eligible studies to determine whether additional studies were relevant. Following this additional search, 8 more relevant papers were identified, of which 6 papers were eligible.
Also, two more papers were added from our own library. After the screening of the full texts of the 56 eligible papers, 28 papers were excluded for different reasons i. Therefore, in total, 28 papers 54 entries were included in this systematic review and were used in the meta-analysis.
A flowchart of the search process is presented in Fig. PRISMA flowchart illustrating different phases of the search and study selection [ 30 ]. The 28 eligible studies in this systematic review and meta-analysis were published between and and involved participants males.
In total, participants were between 5 and 11 years of age and participants were between 12 and 18 years mean age: 9. The characteristics of the participants can be found in Table 1.
Out of the 28 eligible studies, six were controlled trials CTs [ 29 , 43 , 44 , 45 , 46 , 47 ], and 22 were randomized controlled trials RCTs [ 48 , 49 , 50 , 51 , 52 , 53 , 54 , 55 , 56 , 57 , 58 , 59 , 60 , 61 , 62 , 63 , 64 , 65 , 66 , 67 , 68 , 69 ].
All the eligible studies used static stretching, and all the protocols targeted the lower limbs. A summary of the risk of bias assessment is illustrated in Figs. A detailed description of the risk of bias assessment for all the included studies in the current systematic review can be found in Additional file 1.
These outcomes were used only if there were pre- and post-intervention assessments. Effect of static stretching training on joint range of motion in children and adolescents. Note : CON: continuous stretching; INT: intermittent stretching; LL: left leg; RL: right leg; DKE: dorsiflexion with knee extension; DKF: dorsiflexion with knee flexion; HR: hip rotation; ER: external rotation; IR: internal rotation; HBD: heel-to-buttocks distance; SLR: straight leg raise; SAR: sit and reach; TT: toe-touch; and PKE: passive knee extension.
six exercises, p ˂ 0. No differences were observed in ROM increases between higher and lower stretching volume loads when children and adolescents were analyzed together SMD: 0.
Effect of high and low stretching volume load on joint range of motion. Effect of high and low stretching volume load on joint range of motion in children. Note : CON: continuous stretching; INT: intermittent stretching; LL: left leg; and RL: right leg. Effect of high and low stretching volume load on joint range of motion in adolescents.
Note : LL: left leg; RL: right leg; DKE: dorsiflexion with knee extension; DKF: dorsiflexion with knee flexion; HR: hip rotation; ER: external rotation; IR: internal rotation; HBD: heel-to-buttocks distance; SLR: straight leg raise; TT: toe-touch; and PKE: passive knee extension.
Confidence in the cumulative evidence is equivalent to the quality of the evidence [ 35 ]. GRADE assessments are presented in Additional file 1.
For randomized controlled trials, GRADE starts by assuming high quality, which can be downgraded according to five dimensions risk of bias, inconsistency of results, indirectness, imprecision, and publication bias [ 35 , 36 ].
In this study, randomized controlled trials and controlled trials were included and GRADE thus started assuming moderate quality. The quality of evidence was not downgraded for risk of bias but was downgraded due to inconsistency of the results one level and indirectness one level.
For GRADE analysis, the following evaluation components were adopted to higher quality large effect, dose—response, and confounding. Overall, the analysis showed that we can be moderately confident in the effect estimates. This implies that the true effect is likely to be close to the estimate of the effect.
Visual inspection of the funnel plot implied no publication bias Additional file 2 : Fig. The aim of this systematic review and meta-analysis was to examine whether there is a difference in the effect of stretching training on flexibility during childhood and adolescence.
However, the subgroup analyses showed that higher stretching volume loads result in larger ROM gains only during childhood and not in adolescence. The main meta-analysis showed an equal increase in ROM in children 6—11 years of age and adolescents 12—18 years of age , following stretching training.
Although this suggestion may provide coaches and clinicians with a valuable insight into the components of a successful athletic development program, there is still no conclusive evidence to support this suggestion [ 1 ]. This is because evidence regarding ROM improvement following stretching training in children and adolescents is limited and inconsistent [ 71 , 72 ], despite the fact that flexibility in young athletes is often associated with a higher performance, at least in sports such as gymnastics, swimming, and dance.
The results of the current meta-analysis show that flexibility can be developed throughout childhood and adolescence, and there does not appear to be an effect of age on ROM development, at least for the training periods examined in the current systematic review 2—9 months.
Along this line, Lloyd et al. However, the subgroup analyses revealed a very interesting finding, i. It should be noted that the importance of flexibility is sport specific, and in sports such as gymnastics and dance, athletes are required to perform technical elements requiring large ROM from a very young age 7—9 years old [ 72 ].
Therefore, if it is important to have a large joint ROM, then higher stretching volume loads could be successfully implemented during childhood. This finding warrants further investigation, because of the small number of studies implementing low-volume stretching protocols i. Nevertheless, it was shown that, in childhood, higher training volumes can induce larger ROM gains, a finding possibly associated with the increased pliability and reduced musculotendinous stiffness observed during this period of development which may enable greater ROM to be attained [ 19 ].
A recent study found that the greater ankle dorsiflexion in the stretched compared with the control leg after 12 weeks of high-volume stretching training was accompanied by a concomitant increase in resting fascicle length of gastrocnemius medialis, greater fascicle elongation of gastrocnemius medialis and lateralis, and larger increases in gastrocnemius cross-sectional area in female adolescent athletes [ 64 ].
There is, however, a paucity of studies that have examined the association between joint ROM and muscle morphology, as well as other factors i.
On the other hand, the subgroup analyses showed that in adolescence, higher and lower stretching volume loads both induce similar increases in ROM. The mechanisms associated with the response of children and adolescents to high-volume stretching have not yet been studied.
Growth, maturation, muscle and tendon morphology, and neurophysiological differences between children and adolescents may underpin this response [ 19 , 73 , 74 , 75 ]. During puberty, the growth of bones is faster than that of muscles, which can result in reduced muscle—tendon extensibility in postural and biarticular muscles, and substantial limitations on ROM [ 76 , 77 , 78 ].
In addition, the rise of hormone levels associated with puberty e. Since levels of flexibility tend to temporarily plateau or even decrease at the time of the adolescent growth spurt [ 81 ], the results of this meta-analysis suggest that higher stretching volume loads may not result in larger ROM gains at this age range.
This finding is important because it suggests that the maintenance of the previously acquired levels of flexibility should be the training focus in adolescents for future athletic development [ 15 ]. The cutoff value for the stretching volume load in this systematic review i.
These stretching characteristics are commonly used in sports practice [ 41 ]. Thus, the sixfold difference in the mean stretching volume between the two subgroups vs. Although some flexibility gains may be noticed following only a few weeks of training, the large ROM adaptations observed in certain sports such as gymnastics and dance may need several months or even years to occur [ 43 ].
In this respect, more evidence is needed regarding the effects of long-term stretching protocols applied throughout childhood and adolescence, which could be a suggestion for future studies. Furthermore, it would be interesting to compare the effects of other types of training, such as strength and eccentric exercises, on ROM at developmental ages [ 82 , 83 ].
In this systematic review, a robust methodology was implemented [ 84 , 85 , 86 ], together with well-established tools to assess the quality of the included studies [ 87 ]. As indicated by the GRADE analysis, the findings of this meta-analysis are based on studies with a moderate quality of evidence, and thus, we are confident that the true effect is likely to be close to the estimate of the effect.
One limitation is that in this systematic review no comparisons were made between male and female participants because the studies including both males and females reported collective values for both sexes, with the exception of three studies [ 29 , 52 , 53 ].
Furthermore, no comparisons between athletic and non-athletic populations were performed because in the studies involving primary or secondary school students, extracurricular activities e. In conclusion, this meta-analysis indicated that systematic stretching training increases ROM during both childhood and adolescence.
In contrast, the lack of a stretching volume load effect in adolescents may be due to the faster linear growth of bones compared with muscles, which may reduce muscle—tendon extensibility in postural and biarticular muscles and induce substantial limitations on ROM [ 76 , 77 , 78 ].
Thus, during adolescence, flexibility training seems to be independent of stretching volume load. It should be noted that these findings are based on limited evidence from the subgroup analyses, so that future randomized studies examining the effect of different stretching protocols on flexibility enhancement at different stages of development as well as on the factors associated with flexibility in young athletic and non-athletic populations are needed.
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However, when we are competing and training, it's Flexibility training for athletes difficult Flexibility training for athletes comprehend the benefits of being flexible. Athketes area fraining performance Extract data easily often neglected, but we're here to explain why it shouldn't be! Flexibility allows us to complete every day activities with ease, which declines as we age. Starting habits early is essential to life-long health. Flexibility training increases joint mobility, good posture, improves balance, and decreases back pain. It is important for kids ahhletes have traihing movement wthletes taught at an early age Turbocharge your results coaches. It is never Flexibility training for athletes early gor start Flexibility training for athletes Electrolyte Health athletes on some daily Flexibility training for athletes lexibility exercises. Ever watched a child move effortlessly between the monkey bars, ladders, and slides on a playground? Or observed them holding a deep, butt-to-heels squat while they play with LEGO blocks for hour after hour? The trouble is that somewhere along the line, society starts to place its imprint on the movement patterns and capabilities of our kids, and not in a good way. In terms of positioning, this means being crammed into chairs for several hours a day. Yes, youth sports offer some welcome remediation — as do those parents who include their children in active lifestyles.
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