Systematic Athletic Development Principle Six -Train joint integrity before joint mobility
When trying to describe a biomotor quality like flexibility it is often convenient to use words and pictures that convey a static position or still picture. This is precisely where misconceptions about flexibility begin. Flexibility is not a posed static position. It is about movement and control of multiple positions that can occur rapidly depending on the sport. Flexibility also conjures up images of slow meditative movements, deep breathing and muscles being stretched taunt like rubber bands. However, despite these common misconceptions, flexibility for sports is more than maximal lengthening of soft tissue. It is the timely movement of body segments against external resistance in a predictable sequence. It is a very important component of sport performance that can be significantly improved if approached correctly.
A more in depth understanding of the dynamic concept of flexibility requires a comprehensive definition. Flexibility requires an integrated expression of the following physical qualities, joint stability, strength, movement awareness and soft tissue extensibility. What good is soft tissue flexibility without joint stability or what good are supple muscles if they cannot control segmental body weight versus gravity? Or if the body cannot interpret external sensory input to promptly initiate a coordinated sequence of segmental movements.
To better understand the role of flexibility in movement it is helpful to think of it in terms of the concept of mostability. Mostability is motion with stability. It is the correct amount of motion, at the correct joint, at the correct plane, at the correct time. Development of flexibility demands an eclectic approach by applying what has been used for years in martial arts, dance, yoga, Tai Chi and physical therapy. The concept of mostability will guide the development and application of a functional flexibility program.
Even though flexibility is a key component of training, it is misunderstood, misapplied, overemphasized in certain instances and underused in other circumstances. Deficiencies in flexibility can have a negative effect on performance. A limit in range of motion can compromise technique or affect the ability to either accelerate or decelerate over a full range of motion. In context flexibility is very beneficial; taken out of context it can be detrimental. Flexibility is closely related to strength and posture. Functional Flexibility will create dynamic three-dimensional active range of motion of body segments for the required motor task. Flexibility is not an end in itself. Flexibility and stretching are not synonymous. Stretching with all it variations are a means to increase flexibility.
Traditionally flexibility is defined as range of motion about a joint. A more suitable definition is range of motion about a joint with control. The key is control. If the range of motion is uncontrolled then there is hyper mobility that is undesirable. There is a tendency to focus on increasing range of motion. This is fine as long as the athlete can control that range of motion. In most instances it is the athlete that is hyper mobile; the athlete who has joint laxity, no control that is a real problem. Once again it requires keeping flexibility work in context. The hyper mobile individual is rewarded in very few sports; overall joint stability with appropriate range of motion with control is the goal that is rewarded. There are no valid norms for flexibility; every individual is different based on muscle elasticity, ligament laxity and body structure. It is a highly individual quality. It is also highly event and sport specific. Just like balance and posture, it is a dynamic not a static quality.