Introduction to Flexibility Training Methods

Flexibility in Gymnastics



Definition:

Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain-free range of motion. In gymnastics, flexibility is essential for performing skills with proper form, efficiency, and safety.



Importance in Gymnastics:

• Allows for high kicks, splits, and arches.


• Improves body control and aesthetic lines.


• Reduces the risk of injury during dynamic movements.


• Enhances the execution of tumbling, balance, and dance elements.

• Static Flexibility – the ability to hold a stretched position, e.g., doing a split.


• Dynamic Flexibility – the ability to move a joint through its range of motion with speed, e.g., leg swings or jumps.

• Warm up muscles before stretching.


• Stretch consistently (daily or 5–6 times per week).


• Use both static and dynamic stretches.


• Combine flexibility with strength training to support joints.


• Progress gradually to avoid over-stretching or injuries.