• GoPrincetonTigers.Tv Princeton Store Tickets
  • Donate Live Events Live Stats
Athletics    News    Academics    Camps    Facilities    Tickets

FLEXIBILITY TRAINING

Often the most overlooked portion of exercise training is flexibility. As a group, this is an area where we need a great deal of work and can show the most improvement. Flexibility defined is the ability of a muscle to move through a desired range of motion while being exercised. When all muscles acting on a joint are flexible, the joint can move easily and efficiently through its complete natural range of motion. As muscles acting on a joint become tight, that joint can no longer function to its optimal capacity and the risk of injury to that joint significantly increases.

When performed as a warm-up, flexibility training leads to increased blood flow to the muscle there by enhancing the essential nutrients available to the muscle fibers. It also assists in the removal of waste products that accumulate in the muscles during exercise. It follows that flexibility training after activity also assists in the recovery process of the muscular system.

Stretching a muscle, or group of muscles, must be done gradually when there is limited range of motion at the joint. Do not force any flexibility exercise by bouncing or rocking as this may lead to an injury to the muscle or the joint. Slowly move the body through it range of motion while approaching the threshold of pain. Each time you repeat a stretch try to advance slightly further through the range of motion.

At Princeton we typically perform a dynamic flexibility routine prior to every training session that varies depending on the training goals. We use a specific body weight warm-up prior to strength training and a separate more dynamic warm-up prior to any speed training.

Post training flexibility is just as important and will not only assist in increasing joint range of motion, but it will also minimize post training muscle soreness. We utilize individual static flexibility, cord flexibility, and simple yoga moves as a cool down post training.

Flexibility training should only take 5 to 10 minutes. Read the instructions for each stretch, and remember that just like with any other training, improvements are direct results of the effort you put forth. If you work on your flexibility you will benefit from it in the long run.

WEIGHTLIFTING WARM-UP (PDF)

SPEED TRAINING WARM-UP (PDF)

STATIC FLEXIBILITY (PDF)

CORD FLEXIBILITY (PDF)

YOGA SERIES (PDF)

Staff | Facilities | Goals | Keys to Training |
Exercise Descriptions | Weight Progression | Nutrition

 

Courtesy: Princeton Athletic Communications
          Release: 03/04/2008
Files available Send this article to a friend Print RSS
Cord_Flexibility Cord_Flexibility
Speed_Warmup Speed_Warmup
Static_Flexibility Static_Flexibility
Weightlifting_Warmup Weightlifting_Warmup
Yoga_Series Yoga_Series
Back
ETAPVCFriends Groups
Free VideosTiger BlogMore Headlines

TigerBlog , the official blog of Princeton Athletics.

Apr. 18, 2014 - 105 + 94 Does Not Equal 200
Tags: Lacrosse

Apr. 17, 2014 - A Week To Remember
Tags: Lacrosse, Tennis

Apr. 16, 2014 - Ford Family Director Of Athletics Mollie Marcoux
Tags: General

Apr. 15, 2014 - Flying High
Tags: Track and Field

Apr. 14, 2014 - From The House On Gordon Street
Tags: General
April 17, 2014 TigerCast
Dave Mackasey (heavyweight men) and Becky Kreutter (lightweight...
April 10, 2014 TigerCast
Juniors Lindsay Graff (women's tennis) and Casey Ward (men's...
April 3, 2014 TigerCast
Zach McCourt (men's tennis) and Angie Gould (open rowing) join...
Hyatt Slider

Sports Camps
PNC Bank
Tyco Community Spotlight
   
   
Athlete of the Week
Presented by Coach USA
April 14 - Ashleigh Johnson
National Champions
Field Hockey, DMR, Fencing, Stone Win National Titles
Championship Streak Now 42
London 2012
Princeton at the London Olympics
Tigers Claim Seven Medals
Sports Tickets
Proud Partner of Princeton Athletics
Buy and sell college and pro sports tickets
Email Updates
Don't Miss a Minute of the Action
Sign up to receive exclusive Princeton Tiger email updates