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  • #23239
    willo
    Guest

    Hi
    What do you recommend as the best methods/techniques of improving a players flexibility and mobility to improve performance???
    Last season, I suffered a lot with shin pain and general muscle stiffness due to very tight calf and hip flexors etc.
    How would you incorporate flexibilty and recovery into a weekly training programme to overcome these problems and reduce risk of injury and impaired performance.
    Could you advise any specific types of stretching, and also sets, reps or time etc

    Thanks
    Willo

    #24096
    ashley
    Guest

    Hi Willo, first thing I would do is go out and purchase a copy of Magnificent Mobility by Eric Cressey, an excellent resource for dynamic warm up activities, also I still believe in the array track warm up drills that have been around for years, they work, in al our running sessions and before we play we allow a 10 – 15 minute period of semi directed warm up, using the above mentioned drills, then we will play a skill game or just a warm up game, primary school teachers have a thousand of them we use a lot of tag and chase games to get players ready to work, plus they are fun and competitive which always does the trick. post training we will have hot and colds available, general and specific static stretching, also use of the hard foam rollers for specific areas that need extra attention, also most players will just wind down slowly with a 10 minute easy walk or cycle. and of course nutritional supplementation and food post training is very important, also during the week we give players a choice of 4 activities twice a week and I feel this has been a major contributing factor to keeping our players injury free, those activities are stretch class, yoga class, pilates and surfing, players choose what they want/need to do, but one thing for sure if you have some specific areas you need adressed it is best to speakwith a physiotherapist to ascertain whether there are any underlying causes for your tightness and they are in the best position to allocate specific stretches, cheers, ashley

    #24098
    onspeed
    Guest

    as always ash hits it on the nose

    with sprinters we have moved right away from static stretching to dynamic mobility – stretching is realy about movement and we get much better movement results by incorporating some dynamic stuff as a warm-up and as a warm -down

    ash mentioned eric cressey already who has some sound ideas

    http://www.ericcressey.com/home.html

    you might want to have a look at Mike Boyles stuff as well –

    http://www.strengthcoach.com/public/1298.cfm

    http://www.youtube.com/profile_videos?p=r&user=MichaelBoyle&page=2

    #24097
    willo
    Guest

    Cheers guys, some great info and advice, A new physio has told me that I have some biomechanical problems with my feet, which have lead to all sorts of overuse problems and overcompensating etc leading to low back problems, hamstring trouble and posture defficencies. can’t wait to sort out these problems and then start training and functioning at 100%!!!
    Thanks
    Willo

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