Flexibility  - The ability to move all joints fluidly through the complete range of movement.​, Active Stretching - stretches are performed by a sports performer on their own. The performer applies force to stretch and lengthen the muscle, Passive Stretching - this is also known as assisted stretching and requires the help of another person or object (chair or wall). The other person or object applies an external force, causing the muscle t, Ballistic Training - involves making fast, jerky movement, usually bouncing or bobbing through the full range of movement. This can incorporate sport specific movement that takes the joint past its normal range of movement., Proprioceptive Neuromuscular Facilitation (PNF) - is used to develop mobility, strength & flexibility. It inhibits the stretch reflex, which occurs when a muscle is stretched to its full capability, so that an even greater range of movement is possible. Care must be taken not to overstretch and cause injury when performing this, The 3 phases of PNF - 1. Passively stretch the muscle to its upper limits of movement. 2. With the help of a partner, contract a muscle isometrically (with no movement) for 6-10 seconds. 3. Relax the muscle and then perform another static passive stretch enabling an even greater stretch to be achieved,

Flexibility Training

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