Flexibility and Coordination: Essential Physical Training Principles

Flexibility Factors

Mechanical Factors

• Joint, Muscle, and Ligament Flexibility: Determined by the number of planes of motion (1, 2, or 3).

Emotional Factors

• Nervous System: Individual nervous state influences muscle tone and flexibility.
• Calmness: A relaxed state promotes optimal muscle tone and flexibility.

Environmental and Lifestyle Factors

• Temperature: Inhabitants of warmer climates often exhibit greater flexibility compared to those in colder regions.
• Age: Flexibility generally decreases with age.
• Social Customs: Lifestyle and cultural habits affect the degree of flexibility in specific body regions.

Types of Flexibility

Classification by Fleischmann

• Static: The degree of flexibility achieved through slow, assisted movement.
• Dynamic: Involved in the vast majority of technical and practical movements in any sport.

Classification by Matveyev

• Absolute: The maximum possible range of motion.
• Working: The necessary level required to execute a movement with precision.
• Residual: The level of movement an athlete must maintain to prevent stiffness.

Training Systems

Stretching Methods

• Passive: Movements produced by an external force.
• Active: Movements produced voluntarily by the force of muscle contraction.

PNF (Proprioceptive Neuromuscular Facilitation)

1. Stretch: Extend the muscles for 10–30 seconds.
2. Contraction: Contract the muscle for approximately 10 seconds.
3. Relaxation: Take up the slack for 10–15 seconds.

Factors Conditioning Coordination

• Level of training in basic physical qualities.
• Number of body parts involved.
• Performance speed.
• High center of gravity and wide base of support.

Types of Coordination Capacity

• Combined Movements: Coordinating different body parts to achieve a global movement.
• Balance: The ability to remain stable.
• Reaction: The ability to react as quickly as possible.
• Orientation: Determining body position and movement relative to an activity.
• Differentiation: Performing various movements with different body parts simultaneously.

Building Coordination Types

• Pace: Coordinating movements in relation to external or internal rhythm.
• Transformation: Modifying movements based on the actions of rivals.