Flexibility is crucial for athletes as it improves performance and prevents injuries.
The four types of flexibility are dynamic active, dynamic passive, static active, and static passive, with an emphasis on static passive flexibility.
Flexibility training is as much a mental practice as it is physical, requiring breath control and visualization techniques to release tension and develop discipline.
Deep dives
The Importance of Flexibility for Athletes
Flexibility is crucial for athletes as it impacts their performance and helps prevent injuries. The episode highlights the significance of flexibility in various sports and discusses the myths surrounding it. It emphasizes the need to focus on static passive flexibility as the foundational aspect of improving range of motion. The importance of combining static passive stretches with dynamic and static active movements is also mentioned to develop both flexibility and strength. The episode emphasizes the mental discipline required for stretching and the benefits it brings to the mind and body.
The Different Types of Flexibility
The episode explains the four types of flexibility: dynamic active, dynamic passive, static active, and static passive. It stresses that dynamic active flexibility is not required for most individuals, as it is mainly used in physical therapy. The focus is on static passive flexibility, which is considered the closest to reaching the anatomical limit of motion. The importance of understanding these types of flexibility and working within their limits is highlighted to prevent tissue strain and to ensure effective training.
The Mind-Body Practice of Flexibility
The episode emphasizes that flexibility training is not only a physical practice but also a mental one. It explains how the mental state and physical capabilities are interconnected. The importance of breath control during stretching is discussed, including deep nasal breathing for static passive stretches and shallow regular breathing for isometric stretches. The episode also suggests visualization techniques to release tension and encourages developing the mental discipline required to stick with a flexibility training routine.
Developing Discipline and Efficiency in Flexibility Training
The episode acknowledges the challenge of developing discipline in flexibility training, particularly for athletes accustomed to power sports or dynamic activities. It highlights the need for a gradual approach to stretching to avoid soreness and tissue damage. The importance of finding the right balance between effective and efficient training is emphasized. The episode encourages individuals to experiment with different stretching techniques, adjust intensity levels, and incorporate breath control to optimize their flexibility training journey.
Integrating flexibility training into current training programs
Flexibility training can be integrated into an athlete's current training program without disrupting their overall training. By focusing on specific flexibility exercises that complement their existing training, such as dynamic stretches during warm-up and static passive stretches at the end of workouts, athletes can make rapid progress in improving both their strength and flexibility. Isometric stretches can also be incorporated into strength-based workouts to further enhance flexibility. Overall, flexibility training can be seamlessly incorporated alongside other training components, allowing athletes to achieve their goals without compromising their performance.
The interplay between flexibility, injury prevention, and overall well-being
Sufficient flexibility is crucial for injury prevention and overall well-being. Flexibility enables individuals to get into desired positions, exert force, and absorb energy, reducing the risk of injuries caused by external forces. Improving flexibility helps improve tissue tolerance and the ability to resist or dissipate forces, reducing the likelihood of injury. Cognitive and emotional flexibility are also linked to physical flexibility, with flexibility training positively impacting mental and emotional well-being. Maintaining a balanced lifestyle, including healthy habits and a supportive environment, contributes to improved flexibility and overall physical and mental health.
Dan Van Zandt is a flexibility researcher, educator and coach and probably one of the (if not the) most knowledgable people in the world of flexibility.
This episode is one that brings a lot of knowledge and science around flexibility, the importance of it for athletes and how to best build it. Lewis and Dan talk about some of the myths that are around flexibility, its impact on the body but also its impact on the mind for athletes, type of flexibility and where best to begin when trying to increase flexibility. They also talk about how yoga can be of great benefit for athletes not just for the physical gains but the mental resilience it can build too. Dan is the go-to man when it comes to flexibility knowledgeable and this discussion hopes to give some insight and advice that you can take to help you on your flexibility journey.
