Flexibility and Speed Training Methods

Posted on Feb 26, 2025 in Physical Education

Develop Training Methods for Flexibility

The range of motion can be worked in a static (stretching without movement; we must be careful to force postures) and dynamic (stretching with movement) way. The preferred method is static-dynamic. Methods are divided into active and passive methods.

Active Methods

  • Ballistic
  • Static Free
  • Active Assisted

Passive Methods

  • Passive
  • Enhanced Passive

Systems that work on range of motion include PNF (Proprioceptive Neuromuscular Facilitation) and stretching. The PNF method involves a muscle contraction followed by a stretch (playing with opposite movements). Stretching is a working method in which a body position is maintained to stretch (this is difficult to improve range of motion but serves to warm up). Another system of stretching is the rebound, resulting in shortening and lengthening in a row. If it provokes much tension in the muscle attachments (the point of attachment of tendons and ligaments), which are not fully developed in children and are impaired in older people, it can cause injury. However, small rebounds can strengthen the muscles and ligaments. To increase ligament thickness, use rebounds, taking advantage of the muscle’s elongation.

Pilates is a combination of body positions related to flexibility and muscle tone.

Elements to Consider for the Development of WMD

  1. Element of prevention and correction of negative effects of hypokinetic degeneration.
  2. Loss of connective tissue elastic properties in older adults.
  3. Under-development hinders learning new skills, increasing the risk of injury and limiting physical capabilities.

Items to Avoid in Flexibility Work

  1. Stretches made sharply (lower efficacy and increased risk of injury).
  2. Ballistic stretching.
  3. The frequent and continuous application of stretching to a muscle causes the entry of the stretch reflex, increasing muscle tension.
  4. Prevent the onset of pain and force (ease of avulsion of tendons).
  5. Ideally, perform between 10 and 12 stretching exercises per session, primarily in its final part (also, in the initial part, they serve the function of warming, adaptation, and prevention).

Speed Training

Velocity is divided into:

  1. Reaction: reaction time and movement time.
  2. Acceleration.
  3. Maximum Speed.

Speed can also be divided into:

  1. The reaction is the sum of premotor reaction time (hard to measure) and motor reaction time. Reaction time may be:
    • Single (1 stimulus – 1 response)
    • Choice (various stimuli – 1 response)
    • Selection (various stimuli – multiple answers)
    To improve reaction rate, one must improve the collection of information.
  2. Perception: receiving the information (afferent pathway: what comes from outside into the CNS).
  3. Decision: information processing and issuance of the stimulus.
  4. Implementation: muscular contraction and motion (efferent pathway).

Segmental speed is the time it takes to move a segment. Movement speed is the time it takes a force at a determined distance. The development limits of speed are determined by the processes of regulation and control, neuromuscular and of a central nature. Speed is a system of coordinated movements, so the central nervous system is involved to a large extent. Reaction time and movement time are slower in older people. From 6-10 years, you have to work on the frequency and speed of movement. They experience the strongest growth reduction of latency. Development of the reaction rate and frequency should occur at 7-12 years. The speed has a parallel development of force. “Speed trains with speed.”