Stretching can play an important role in performance if we know how to use it. Stretching is the action of elongating a muscle. This action results in a greater flexibility. Known as the ability to perform movement over a broad range, flexibility is one of the key components of fitness. A flexible athlete will be able to perform skills with high amplitude and increase the ease with which he can perform fast movements.

Various factors affect stretching such as the form, type and structure of a joint. Ligaments and tendons also affect flexibility: the more elastic they are, the higher the amplitude of movement. Age and sex affect flexibility to the extent that younger individuals, and girls as opposed to boys, seem to be more flexible.

An inadequate development of flexibility may lead to various deficiencies (Pechtl, 1982):

• learning or perfecting various movements is impaired; the athlete is injury prone;
• the development of strength, speed, and coordination are adversely affected;
• the qualitative performance of movement is limited.

Some of the suggested benefits (Apostolopoulos, 1998):

• enhance physical performance by making muscles more flexible;
• promote healing of micro-injuries, injuries not initially visible, but which manifest themselves after years of training and improper recovery
• increase the elasticity and strength of muscle and their resistance to damage which also transcends into the joints, tendons, and ligaments;
• develop a balance between agonist and antagonist muscles.

Lifting weights does not reduce flexibility. This is a myth. Just like any other fitness component, one must train to increase flexibility or even to maintain. Strength and flexibility are completely compatible because the first depends on the cross section of the muscle, and the latter depends on how far a muscle can stretch. These are two different mechanisms and therefore, do not eliminate each other.

There are 3 methods to develop flexibility:

1) Static Stretching
2) PNF stretching
3) Ballistic stretching

It is difficult to say which one is the most efficient since there have been many debates over this issue. However, there have been a fair number of studies which have concluded that there is no difference between their effectiveness.

Until recently, popular beliefs and many coaches and fitness sources recommended athletes to stretch before exercising. They believed that stretching reduced the risk of injury and improved sports performance by allowing athletes to move their joints through full ranges of motion. During the past few years, a number of studies have cast doubt on this long-standing practice.

Recent studies show that static stretching prior to exercise does not reduce injuries and that it does decrease vertical jumping ability and maximum weightlifting strength. It seems to decrease any type of explosive movement, and the negative effects on performance may last as long as one hour after stretching.

The best warm-up strategy is to warm-up using low intensity exercises and practice the skill at less than all-out effort. It is known as “dynamic” stretching or “active” warm-up. Static stretching should be part of the cool-down and used as recovery modality.

References:

Bompa, Tudor o. Periodization : Theory and Methodology of Training. Champaign, Il: Human Kinetics, 1999.

McAtte, Robert E. Charland, Jeff. Facilitated Stretching. Champaign, Il: Human Kinetics, 1999.