Flexibility
Laatst gewijzigd 20 november 2017
Omschrijving
What is Flexibility?
Flexibility is a range of motion of one ormultiple joints, whicah can be active or passive. Good motor movement involves a certain degree of flexibility of the musculoskeletal system. This flexibility is largely genetic, but also joint specific. The amount of flexibility needed differs from sport to sport. Flexibility and stability have to be trained in relation to eachother.
Attention to flexibility in practice should mainly take place between the age of 6 and 10 years. Flexibility of the spine is at a maximum between 8 and 9 years for boys and girls.
There is a lot of uncertainty about the flexibility in combination with stretching. What is better: static, dynamic or not at all?
(In static stretching, a muscle is gradually stretched to maximum length and held in this position for a short period of time.) Dynamic stretching, on the other hand, is stretching-during-movement, such as during warm-up activities: quiet walking in, knee lift, jump pace)
Before the start of the growth spurt, it is advisable not to stretch excessively and for a long time static. Between 15 and 19 years, static and dynamic sport-specific can be stretched.
Muscle length is largely genetically determined and seems to be influenced by stretching and strength training. You can also stay flexible through strength training.
Tips for drills
- Use follow the leader games where children have to wring the body in all kinds of turns
- Do not stretch statically
- Ballet, dancing, gymnastics, skydiving, judo
- Sitting football, sitting volleyball
- Horizontal bar exercises
- Short dynamic exercises from the Sun salutation (3 seconds)
- Unrolling handstand to chest, belly-legs (repeat)
- Sitting football, playing games
- Scorpion, in the prone position with the arms wide. In a backward turn, bring the left foot to the right hand that stays on the floor.
P1 (Prepubertal period)
- Sun salutation (6x per practice, 3 seconds per pose)
P3 (Post-pubertal period)
- Sun salutation (6x per practice, 5 seconds per pose)
- Buggy games: pushing each other on mat knees (Sumogame)
- Hurks jump, Scottish jump, jump, spreading
- Dance forms as street dance, breakdance
- Dynamic (warm-up) and static (cooling-down) stretching exercises
P1 (Prepubertal period)
- Sun salutation (6x per practice, 3 seconds per pose)
P3 (Post-pubertal period)
- Sun salutation (6x per practice, 5 seconds per pose)
- Buggy games: pushing each other on mat knees (Sumogame)
- Hurks jump, Scottish jump, jump, spreading
- Dance forms as street dance, breakdance
- Dynamic (warm-up) and static (cooling-down) stretching exercises
- Dynamic (warm-up) and static (cooling-down) stretching exercises
- Sun salutation with variations and rotations
- Lying on your back on a Swiss Ball
Leerpunten
- Train flexibility between 6 - 10 years
- No prolonged, static stretching before the beginning of growth spurt