19.11.08 - New article added to archive 'Stretching Scientifically Part II: Stretching methods, the pros and cons to each method'

This article was originally published in TheGymPress March 2008 Issue.
Article by Valentin Uzunov.

Abstract
Flexibility training in sport is recognized as a major fitness component for the improvement in performance and in the prevention of injury. There are 3 components to flexibility: passive, dynamic and active. Passive flexibility facilitates the development of the other two, however each method needs to be trained and developed separately. In gymnastics this should be periodized over the long term development of the athlete. In the early developmental stages of the athlete passive flexibility should be the dominant form of training. As the gymnast advances and the passive flexibility is developed, dynamic training should beginning to take focus. This is usually in line with the introduction of advanced leaps and jumps in WAG and the training of flairs and certain high bar skill in MAG. Once passive and dynamic flexibility has been developed, active flexibility can realistically be achieved, and should become the focused of the flexibility program. There are many stretching methods to develop each flexibility component, but the PNF CRAC method is the one most often cited as being the most effective method for developing ROM in a join. The advantage of the CRAC method is that it develops active flexility, passive flexibility, and strengthens the muscles and thus aiding with dynamic as well. The trade off is that the method cannot be applied to large groups especially at young ages. In this article the most common stretching methods used in sports training are discussed and analyzed against the physiological adaptations covered in part I of this series (published in Vol1 of Gym Coach, December 20007).

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