Mobility and Flexibility as a part of Football Fitness

Flexibility relates to the maximum range of movement around a joint or a collection of joints. It is determined by the ligaments and muscles surrounding a joint and also the bone configuration of that joint. The main aim of a flexibility training programme is to gradually encourage greater relaxation of the muscle fibres and also lengthen the connective tissues.

There are two main methods for improving stretching; static and ballistic stretching.

Static Stretching

This is carried out in a slow and sustained movement that progressively places the muscle into its fully lengthened position. Static stretching can be undertaken in two ways:
Active Stretching: Uses the other muscles around it and in particular the muscles in the opposing muscle group to stretch the muscle. By contracting the tricep as much as possible the bicep experiences stretching.
Passive Stretching: The muscles are stretched using an external force, allowing all surrounding muscles to relax. For example using the hands to pull the limb or region of movement more, so to increase the stretch.

Ballistic (or Kinetic)

Stretching Unlike the previous form of stretching this one involves movement. The movement is usually jerky or bouncy, and uses the bodies’ momentum to take the muscles through an increased range of movement. However such an approach is accompanied with a higher risk of damage to the tissues and fibres, meaning a greater chance of injury.

Improving Flexibility

When the tissues in a muscle are damaged scar tissue can be formed to replace and heal the damaged area. If too much scar tissue is present then the muscle may lose some of its elasticity, thus decreasing its range of movement and flexibility.

For this reason the following should be ensured before commencing any flexibility improving training:-

• Perform an extensive warm-up especially aimed at the region that will be the focus of flexibility training. Both dynamic and static stretches should be included.
• Keep clothing on. They provide resistance and also add realism (when will players be naked or semi-naked when undertaking such stretching movements in a game?)
• Gradually build up to the desired stretch, do not over stretch.
• Any stretching movements must be performed under control.
• Stretch to the point of tension, not to the point of pain.
• The stretch should be felt within the middle of the muscle and not at either end.
• Breathe while stretch is being conducted.
• Use passive based stretches where possible.

Improved flexibility can reduce the risk of injury when players are stretching for the ball to pass, shoot and tackle or when they fall awkwardly

It can also improve the football player's technique and overall playing performance.