Flexibility Circuits and Charts
Where “Flex Chart” is noted, this signifies it is Coaches Choice on what flexibility work to perform. Choose from Active Flex (…bungee kicks, etc. and is recommended), PNF Flex, Ballet Barre, Yoga Flex (2nd recommendation). Avoid the direction, “Go stretch” to the athletes.
- PNF (Proprioceptive Neuromuscular Facilitation)—Stretching increases ROM—contract-relax technique with partner. Hold stretch to point of mild discomfort for 10s, Athlete then pushes against partner (tries to ‘undue’ stretch), then relaxes, partner pushes again into stretch position even further. DO NOT perform w/young athletes.
- Active Flexibility Chart—Is moving through the position; it is not a held position. Usually associated with dynamic leg kicks.
- Flex Circuit—Refers to the circuit developed by each gym or team. Using equipment available, create exercises tailored to each teams needs.
IMPORTANT NOTE: Flexibility Charts/Circuits can be interchanged depending on a variety of circumstances. However, PNF Flex should be carefully placed within the annual plan. We have inserted PNF in the plan from the end of summer through to the end of January.
- Masters of Sport has provide a Roller Chart for use in the annual plan.
- The use of a roller on athletes muscles groups aids in not only the recovery but the flexibility and ROM. Masters of Sports has provided a Roller Chart for use during the entire annual plan. Coaches should create extra exercises as needed.
- Masters of Sport did not assign specific dates for roller exercises. These exercises are performed when needed and encouraged everyday prior to start of training.
Ballet Barre Circuit
- Masters of Sport has included a short ballet barre to teach from. While music is encouraged, it may also be taught with counting the rhythm beats. Coaches are encouraged to visit a dance studio to observe a class and develop their own short ‘circuits’ for specific age groups and skill levels.
- Relevé and plié = Helps prepare the foot/knee muscles for practicing other movements
- Battement tendu/jeté (variations) = Uses small & large muscles of legs
- Rond de jambe par terre (w/port de bras) = Improves hip flexibility
- Battement fondu/frappé = Muscles switch from smooth-abrupt movement
- Stretch Exercise/Rond de jambe en l’air = Develops hip, knee flex
- Battement développé, relevé lent = Develops hip flex, improves thigh strength
- Grand battement jeté = Develops hip flexibility
- Jumps and leaps = Develops springiness
- Teach ballet for 12-20 m per session—easy to teach barre if not in wheelhouse already.
- Robert Long Ballet Music—https://youtu.be/QilM2dKez0g
Yoga Flex Circuit
- Masters of Sport has provided a Yoga Flex Circuit for use in the annual plan.
- The use of a Yoga Circuit as a stretch or flexibility component in the training cycle will keep athletes alert by bringing a fun and different component to the daily training. Coaches do not need to be trained in Yoga to administer. Masters of Sports has provide a full Yoga for Gymnastics Workout.
- Yoga offers a different and fun way to work on the athletes flexibility. Within the Annual Plan, Yoga Flex Circuit is used rather than a more traditional flexibility bout. Highly encouraged to use yoga for flexibility work periodically.