FLEXIBILITY TRAINING

o Flexibility is defined as the ability of the bodies’ joints to move through a full range
of motion.
o Full range of motion is determined by the physical make up of the joint. In other
words, the bone structure and the arrangement of surrounding muscles, tendons,
and ligaments all dictate the movement and function of the joint.
o Flexibility is variable. The range of motion in most joints can be increased with
proper training techniques or can decrease with disuse.
o There are five factors that contribute to the limitations of movement:
 Bone structure
 Muscular arrangements surrounding the joint.
 Connective tissue within the joint capsule. The joint capsule is composed
of ligaments (connects bones to other bones) and cartilage (soft tissue that
cushions the ends of bones).
 The next factor is tendons. Tendons connect muscle to the bone and
ligaments surrounding the joint.
 The epidermis (skin) is the final factor effecting range of motion.
o Improvements due to flexibility training only changes muscle, connective tissue,
and tendons. Flexibility training does not change the bone structure of the joint or
the elasticity of the skin.
o Muscles, connective tissue, and tendons provide the most resistance to the bodies’
movement. Therefore, exercises aimed at improving flexibility must target one of
these factors in order to improve range of motion.
o Adaptations to the muscle and tendons are the most desirable factors to alter in
terms of soft tissues. Stretching the ligaments of the joint capsule may lead to a
loose joint that would be highly susceptible to injury.

TYPES OF JOINTS

 BALL AND SOCKET JOINTS- Examples of these joints would be the

shoulder and hip joints of the body. These joints are primarily responsible
for rotational movements. The shoulder joint is the most highly used joint
in the body in terms of swimming. Enhanced range of motion within the
shoulder joint has been attributed to increased performance and reduction
in the likelihood of injuries.
 HINGE JOINTS- Examples of these joints would be the elbow and knee
joints. These joints are primarily responsible for flexion and extension
movements. Flexion of the knee is critical for breaststroke and butterfly
kick efficiency. Likewise, elbow flexion is a critical component in
achieving a mechanical advantage in the arm pull in all of the four
competitive strokes.
 PIVOT JOINTS- Examples of these joints would be the wrists and ankles.
These joints have multi-dimensional ranges of motion. The sculling
movement of the wrist is perhaps one of the most critical components
related to swimming performance. Ankle flexibility is the primary
 determinate of the efficiency of a swimmers kick and ability to apply force
to the water.

FLEXIBILITY EXERCISING

o Three kinds of flexibility training techniques are commonly used to enhance

flexibility: ballistic, static, and proprioceptive neuromuscular facilitation
(PNF). Since ballistic stretching has been related to increased injury rates, static
and PNF flexibility exercises are recommended.
o Static stretching slowly lengthens the muscle to a point which further movement
is slightly too moderately limited, and requires holding the position for a
sustained period.
o The optimal amount of time to hold the stretch for maximal improvement in
flexibility is unknown. However most investigators agree that that holding the
stretch for 20-30 seconds repeated three to four times) results in improvements in
flexibility.
o Static stretching has been shown to significantly reduce the onset of muscular
soreness and stiffness when performed during the cool down and recovery
periods.
o PNF is an excellent form of stretching that combines stretching with alternating
muscular contractions. (See handout)
o Recommendations for flexibility exercises in terms of frequency and duration of
an exercise program should be 2 to 5 days a week for 10-30 minutes each day.
o In terms of intensity, the limb stretched should not be moved beyond the point of
mild discomfort.