Flexibility Training

Static Stretching

Lengthening a muscle and connective tissue just beyond point of resistance and holding for 6-10 seconds

Passive Stretching

Performer moves joint into stretched position with assistance

Active Stretching

Performer themselves move the joint into a stretched position without any external force or assistance

Isometric Stretching

Isometrically contracting muscles while holding a stretched position

Ballistic Stretching

Swinging or bouncing movements, use momentum to force the joint through its extreme range of motion.

By bouncing into position, lengthened muscles are used as a spring

PNF Stretching

Aims to desensitise the stretch reflex to increase range of motion about a joint

  1. Static- with assistance from a partner a limb is moved past the point of resistance
  1. Contract- agonist muscle isometrically contracts against a resistance for 6-10 seconds
  1. Relax- the muscle relaxes and the limb can be moved further into the stretch position

Dynamic Stretching

Taking a joint through its full range of movement with control over the entry and exit of the stretch such as walking lunges

Does not always go to the extreme point so there is less risk of injury