Flexibility: A Key Component for a Successful Season
By Rose Bonomo

As the USTA and collegiate seasons begin, flexibility becomes a key ingredient for success. The need for dynamic flexibility is evident during play, in movements such as low volleys, aggressive, wide ground strokes, overheads and serves. Stretching and static flexibility facilitate efficient recovery - essential for success as the season progresses.

When most people think of gaining flexibility, they think only of 'stretching' or a static lengthening of muscles, tendons and ligaments, as in bending forward and touching the toes. But this is only one of several types of flexibility required for sport. Think of a soccer player feinting, then making a quick change of direction followed by a long kick, or a baseball player picking up a ground ball, standing, turning and throwing the ball in the opposite direction, or a tennis player lunging forward for a low volley then back pedaling and jumping for an overhead. In a recent issue of Training and Conditioning Magazine, authors Jason Soncrant and Vern Gambetta state that, "Sport-specific flexibility is about movement and control of multiple positions that must occur rapidly to meet the demands of an athlete's sport." The type of flexibility required for these common sports movement combinations are what we need to prepare for in a warm-up.

Static flexibility is the ability to assume and maintain extended positions using one's weight to lengthen the muscles, aiming to achieve a full range of motion at a particular joint. The purpose of static stretching is to facilitate the removal of lactic acid from the muscles and return them to their resting length. Static stretching should have a calming effect and may decrease coordination, and therefore should be used as part of the cool-down only. It is not practical to use static stretches to warm-up for dynamic action.

The purpose of the warm-up is to prepare the body for activity. The warm-up should progress from light, simple movements, to more complex, explosive movements as the body's temperature increases.

The following is an example of a progressive, active warm-up sequence that should be performed just prior to play or practice. Perform each exercise for 20-40 seconds.

Fast walking
Walking leading with heel touches (foot flexed) Walking with exaggerated heel-toe (through the whole foot)
Easy jog
Arm swings
Trunk Rotations
Pendulum Leg swings
Hip Rotation
Ankle Rotation
Chopping Motion with both arms
2-Arm Reach followed by a swing through the legs
Jumping Jacks
Run with high knees
Run with feet kicking the butt
Run while circling arms
Lunge walks
Crossover lunge walk
Jumping lunges
Short multi-directional sprints

After playing, a cooldown period should consist of light aerobic activity, such as walking, rhythmic stretching, and/or 'lite' versions of the warm-up movements, followed by static stretching of the major muscle groups.

The following are examples of static stretches that should be performed after play or practice. Perform each stretch for 15-30 seconds.

Trunk Rotation
Standing side bending
Arm circles
Standing tricep/shoulder stretch
Runner's stretch (R leg forward with knee bent, L leg extended straight out behind. Press through the groin area as you exhale.)
Standing thigh stretch (Stand up straight, grab the foot behind you with the knee pointing down)
Standing Hamstring stretch (Place leg on an elevated surface and stretch forward over a fairly straight leg, keeping hips square)
Calf stretch (against a wall, or hanging off a step, or bending forward and flexing the foot up)
Forearm stretch (with the wrist facing up: pull the fingers down with a straight arm, then with the wrist facing down, pull the fingers down with a straight arm)

There are many varieties of static stretches, and different methods work better for different people. The important point is to stretch warm muscles and to try to work each joint through its full range of motion.

If you find that stretching is not enough, the following are some alternatives to static stretching that may increase the effectiveness of recovery after activity.

Contract-relax - partner or therapist stretching
Massage - either with a massage therapist or using the vibromassage tools currently available.
Hydrotherapy - either a hot tub, cold tub, pool or bath
Shaking down - a method of gently shaking the muscles to release tension
Rolling out - using hard foam tubing, roll various muscle groups over the foam in a back and forth massaging motion using your own body weight to release the muscle
Yoga - a great way to stretch all the body's muscle groups through a full range of motion, release tension, improve breathing and relax.
Chiropractic care - many people benefit from regular chiropractic adjustments for efficient body functioning.
Nutrition - supplements such as zinc, magnesium and calcium have been found useful in the repair of soft tissue. Consult your health care practitioner for more information.

Remember to warm-up prior to activity, stretch out after, and the more you work at flexibility, the better you'll get at it. Happy Training!