Becoming More Flexible

When people think of flexibility they often think of a gymnast doing the splits or a figure skater or dancer who can lift their foot over their head and touch their knee to their nose. That’s range of motion – the distance a joint can move between the flexed position and the extended position. But, its not the same thing as flexibility.
 In their book Fascial Stretch Therapy, Ann and Chris Frederick encourage the use of the online definition from Merriam-Webster for flexibility:  “characterized by a ready capability to adapt to new, different, or changing requirements.”  Flexibility is about adaptability.
In a webinar with Human Kinetics a few weeks ago Ann and Chris pointed out how flexibility or adaptability draws on all the qualities we associate with athleticism; strength, power, speed, agility, quickness and mobility.
John Kiely, a leader in the strength and conditioning field and a Senior Lecturer at the University of Lancashire refers to what he calls “robustness” or a wide variety of options in how an athlete adapts and responds to the demands of training or competition. When those athletic qualities are diminished through injury, fatigue, lack of skill or improper training we loose that robustness, have fewer options to choose from in our response the the challenges of training and competition and become more vulnerable to injury and underperforming.
Mobility is an important factor on that list. As Chris pointed in the webinar we’re talking about functional mobility, our ability move in order to accomplish a task.
Developing flexibility is about integrating all  those factors in an effective way. For example I worked with a collegiate volleyball player this summer who was strong in the weight room and had a better than average countermovement jump demonstrating power. By addressing hip and ankle mobility through a self stretching routine and Fascial Stretch Therapy sessions  and then incorporating specific plyometric training designed to improve elasticity and reduce ground contact time she was able to increase her block jump by over 8 inches. Working on her conditioning and agility she is better able to take that jump where it’s needed on the court and repeat it effectively throughout the match and adapt to the challenges of the game.
Good training produces athletes who are healthy, robust and  as Steve Myhrland has said, “ adaptable not adapted”. A flexible athlete may not be able to touch their palms to the floor but they move optimally in response the the changing demands of training and competition. How flexible are you?
Advertisements

A Formula For Success

IMG_2998Matt Cucarro offered some very helpful insights and advice this week in his post on Professional Sports Psychology Symposium. It’s a great read for parents, players and coaches of young athletes.  Cucarro points out how easy it is to let results become a distraction for developing athletes and actually undermine success by taking our focus away from the task at hand.

It’s a simple formula: Skills + Time = Results. As he points out,  “As skills are passionately pursued throughout a significant time frame, expert performance appears.”  Focusing more on wins and losses or other short term results undermines a development mindset and long term success.

Cucarro uses several helpful examples from his work with junior golfers:

Players don’t practice making birdies, they practice making smooth swings.

Golfers don’t practice shooting 4 under par, they practice staying target focused.

Golfers don’t practice getting recruited by a college or turning pro, they practice patience.

A recent study of 13 – 16 year old soccer players in Sweden found that young players not only understand this approach but value it. When asked to rate their training environments, the players identified High Quality, Low Quality and Moderate Quality environments. It was only in those environments that players identified as High Quality that they worked with their coaches to set performance goals that were monitored over time with a focus on the long term. Not only does it get better results. The study found that having a long term vision in their mind was essential for player well-being. And that well-being has a direct correlation in studies with other important stuff like longer participation and higher levels of performance.

Girl TennisCompetition has a place in a young athlete’s development. It is, as Cucarro points out, ” an opportunity to exhibit skills and test personal limits.” But, as an old mentor of mine used to say, ” just because something needs to be there doesn’t mean it is the biggest thing. It just means it needs to be there.” Along with Skills + Time = Results  maybe another simple formula can help as we put our programs together : Skill Development > Competition.

Taking the long view is challenging. It’s also where the good stuff is. Cuccaro sums it up with a helpful reminder, ” When skills continue to remain a top priority throughout training AND competition consistent results unfold.”  Take a minute to read the post. It’s good stuff for parents, coaches and everyone concerned  with young people thrive and flourish through sports.

Boy Basketball Large A