One of the things I find fascinating about coaching is observing the human body in motion. I think we all take for granted at times the amazing things our bodies are capable of doing. Watching someone pull a textbook snatch is truly beautiful and a great example of the awesomeness that is the human body. However, for most this isn’t something that just happens overnight. There are numerous components that lead to quality movement and one of those is flexibility. I have been making some general observations during warm-ups lately and have noticed that all of us could benefit from being more flexible. Gentlemen, unfortunately we are lacking a bit more in this area than our female counterparts.
So, how do we improve our flexibility? Honestly this question could be answered several different ways. There are a lot of ideas and theories out there and it can become overwhelming. I read an article I really liked this week from Greg Everett at Catalyst Athletics about flexibility, and the reason I liked it was because it was simple. Basically, if you want to get more flexible stretch more. The plan he followed is listed below and I would encourage all of you (especially those of you who know you are really lacking in the flexibility department) to diligently follow this for at least a month and see if you notice a difference. We have talked about flexibility before and I’m sure you all know how important it is. This is a very basic program that only requires a foam roller and static stretches that you can do anywhere.
Foam Roll Frequency: 1 time/day, 5-6 days/week
Foam Roll Duration: approximately 10 passes
Stretch Frequency: 1-2 times/day, 5-7 days/week
Stretch Duration: 30-60 seconds
Foam Roll Series:
1. Upper back
2. Lateral glutes
4. Quads (lateral to anterior)
5. Vastus Medialis Obliquus (VMOs)/Adductors
1. Lying hamstring (straight knee)
5. Modified Pigeon Pose
6. Modified Hurdler’s Stretch
7. Front Split
Everett, Greg. “Shut Up, Flexibility”. http://www.catalystathletics.com/articles/article.php?articleID=137