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It is possibly the most undervalued component of fitness!
Consider a games player and the demands of their sport for dynamic movement. Design a skill and flexibility-based training session. Consider a warm-up, skill element, stretching element and cool-down. Consider which type of stretching would be best performed at which time, and any apparatus or partners needed
Static active stretching: a performer moves the joint into its fully stretched position themselves without any assistance and holds for 10-30 seconds
Static passive stretching: a performer moves the joint just beyond the point of resistance with assistance and holds for 10-30 seconds
Isometric stretching: a performer isometrically contracts the muscles while holding a stretched position for 7-20 seconds
PNF: a stretching technique to desensitise the stretch reflex, whereby a performer completes a static passive stretch, isometrically contracts the agonist, relaxes and then stretches further
Muscle spindles: sensory receptors within the muscle that detect stretch and relay the information to the brain
Ballistic stretching: swinging or bouncing movements to create momentum to force the joint through its extreme range of motion
Dynamic stretching: stretching technique which involves taking a joint through its full range of motion with control over the entry and exit of the stretch, such as a walking lunge