In a research study by Ben and Harvey (9), thirty healthy adult individuals were compared to 30 people in a matched control group to see if regular hamstring stretching would. Coaches notice their flexibility or ability to perform lower-level skills well. I meet many well-intentioned gymnastics coaches and parents who are simply looking for an easy to use, but scientifically-backed flexibility program to help the gymnasts they know to increase their flexibility, reduce the risk of injury, and increase their performance. While some of it was helpful, I found that the majority of it was based on anecdotal evidence, and did not have a really solid grounding in the science of anatomy, physiology, medicine, or strength and conditioning. I fear that what many people write off as small strains is actually the start of more serious issues like labral tears, pelvic bone stress fractures, and rotator cuff or biceps tendon damage. 2006 Nov;20(4):804-10. The athletes with naturally lax ligaments allow them to get into specific ranges of motion needed for even the most basic gymnastics skills. Surgical tubing also works, but again the tubing needs to be quite stiff. Those looking for more research related to ACL tear mechanisms can start by following this link here. In conjunction with this, due to the gymnasts underlying lack of static stability from the ligaments and capsule, they will need absolutely pristine strength, physical preparation, and dynamic stability from their muscles around the joint. Cipriani DJ, Terry ME, Haines M, et al. Some may have a combination of dysplasia, hip socket rotations, femur rotation, and different pelvic alignments. However, my point is that in most cases with a gymnast (or many overhead athletes) we are looking to improve range of motion into this elevated position by improving the flexibility of specific soft tissues. A Review of the Literature Part 1: Neuromuscular and Anatomic Risk, Risk Factors for Anterior Cruciate Ligament InjuryA Review of the LiteraturePart 2: Hormonal, Genetic, Cognitive Function, Previous Injury, and Extrinsic Risk Factors, Anterior cruciate ligament injury prevention training in female athletes: a systematic review of injury reduction and results of athletic performance, The Best Gymnastics Leg Conditioning For Explosive Power on Vault and Floor, Exactly How to Build Explosive Power in Gymnasts Using a Hybrid Lifting Program with Scott Willgress, 5 Ways Gymnastics Coaches Build Healthy & High Performing Gym Cultures, Luke Carson on Gymnastics Culture Change, Handling Disappointment, and The Olympics/Worlds, 5 In Season Pitfalls for Gymnastics Coaches to Avoid, SHIFTs 200th Episode! They often struggle quite a bit to lift their legs even against gravity alone. In my mind, these are two different applications of static stretching or foam rolling and should be viewed as having different goals. This will be the format I use for the joint sections below, but you can download examples of these circuits for the hip and shoulder specifically here. Acute Effects of Stretching on Passive Properties of Human Gastrocnemius Muscle-Tendon Unit: Analysis of Differences Between Hold-Relax and Static Stretching. But, the timiing protocols for these studies were insanely more than and human does, so its likely not the main case for increases in muscle length. However, they may have a more serious underlying issue such as ligament, capsule, the joint or labral damage that are frankly a big deal. Your legs should be at a 90 angle. Its very important to remember that certain joints are not inherently built for lots of flexibility. 2) change the hamstring muscle extensibility. I see many shoulder stretches, and hip stretches that I feel are putting a crazy amount of stress on joint capsules and ligaments. We must educate ourselves on what components go into a full handstand or split positions, then be able to reverse engineer why a gymnast is struggling. This is why I now mainly approach flexibility in larger complexes. 1-13. In spite of a fairly Second, most times there are a lack of pre and post-tests (line splits, checking objective shoulder flexibility screen against a wall) to see if what is being used for exercises is effective. Curr Sports Med Rep. 2018 Nov; 17(11), Macdonald GZ, et al. Flexibility is frequently included in talent identification and screening measures for gymnasts, divers, and dancers (2, 10, 11, 16, 20, 21). For choreography or specific drills this may be very appropriate. I will try to provide simple explanations and also include graphics for the concepts. Approaching this goes back to the chapter on why an interdisciplinary approach to the future of gymnastics is needed. Ive been fortunate that now after learning from many people and textbooks, I really have a good handle on the concepts that seem to work, and those that dont really tend to make a big difference in the long term. Tumbl Trak Athlete Wellness and Recovery Kit, Front splits, straddle splits, handstands and pommel horse/parallel bar flexibility, Downloadable checklists to use at practice, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4295707/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322373/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945046/, https://www.ncbi.nlm.nih.gov/pubmed/26944667, https://shiftmovementscience.com/wp-content/uploads/2016/08/Book-Cover.jpg, The Ultimate Gymnastics Flexibility Guide, Tom Meadows on Developing Elite Male Gymnasts and His Best Coaching Advice, Helping Gymnastics Coaches Stay Happy In The Gym and Change Their Cultures. The sport of gymnastics is more than just flashy routines you see on the competition stage. exercises, and stretching exercises are the only kind you are able to do, do them at least 3 times a week, for at least 20 minutes each session. Paralleled to the shoulder, the hip joint is made up of the socket (acetabulum) and the upper thigh bone (femur), with the femoral head serving as the ball. It is way beyond the scope of this text to breakdown all these different anatomical variants, but the reader must be aware of the simple fact that not all gymnasts hips are the same. There are screening tools that coaches can use to assess these issues, in addition to many great assessments that medical providers can use to break down problems. While genetics and luck do play a little bit of a role when it comes to flexibility, as a whole I tend to disagree that these are the main reasons thousands of gymnasts struggle with flexibility, particularly at the hip and shoulder joint. What About Static Stretching? Her ankles are very lax and she also tends to hang out in the down and in position that may predispose it to roll. This capsular and ligamentous hypermobility is not inherently a bad thing, as it is part of what makes a gymnast good at the sport. Plan Many people want to know what the best approach is, either static or dynamic, if they should be aiming to increase range of motion, what are the best drills, and so on. There are usually large groups of people warming up, a limited amount of space, and a limited amount of time. I dove headfirst into the scientific literature over 2 years and starting playing around with many new methods in the gym and clinic. Ben M., Harvey LA. Conflicting results may have to do with the types of tools used, the pressures used, the duration of treatment, and technique or instructions were given to study participants. I will dive into the physiological thoughts on this in the recovery chapter. When someone pushes a knee into extension, we strain the posterior knee joint, other passive stabilizers of the knee, and tension the ACL. It directly relates to this conversation on the need to understand anatomy, as well as active and passive structures, and knowing where discomfort is or is not expected. Similar to the study above, it was found that while ankle range of motion did improve, there were no significant changes in the muscle extensibility outcomes that would indicate tissue change. I do not mean to suggest that this shoulder stretch will cause injury in a gymnast and should never be used. With this mobility comes the huge need to be strong, have very good technique, and have exceptional muscular stability. Im glad you asked! If gymnastics movements are performed properly, the Coaches understand that with more strength and technique training in a more structured environment they can progress quickly. Pausing for Practical Applications in Gymnastics Training I know readers feel real overwhelmed probably. Chances are the toe points stretch is further lengthening tendons, ligaments, and the ankle joint capsule. In short, stretching the toe point more may be exaggerating this imbalance, leading to issues both in their injury risk for inversion sprains as noted above but alsoother ankle injuries. Even if you jumped around for bits and pieces, I hope you found them helpful. Teaching gymnastics specific stability and whole chain coordination through single leg jumping, hopping, dynamic balance drills, and so on is usually the more beneficial route. This is an expected part of trying to gain flexibility, to a certain degree. 115-122, Reinold MM, Curtis AS. Take them to a qualified medical professional for an assessment. Again, these are just my thoughts. I do not feel they working as intended to address the true problem of muscular soft tissue stiffness. Again, without an in-depth knowledge of anatomy, injury mechanisms, and medical imaging, it is tough for someone to tell the difference between a hip flexor strain and a more severe ligament or labral tear. Conflicting Research on Foam Rolling and Other Soft Tissue Care, Why Movement Assessments Are Key For Finding The Root Problem, Components of Splits and Handstand Flexibility, Not Feeding The Fire with Strength and Physical Preparation, How to Help Working In Complexes vs Just Stretching, Points for Knee/Elbow Hyper Extension and Ankle Toe Point Safety. Instead, it may lead to the ligaments and joint capsules in the front or underside of the hips receiving more of the strain. Harvey L, Herbert R, Crosbie J. This shallower hip socket, and natural hypermobility, creates a situation where the gymnast cannot afford to have limited dynamic structures for protection. In all cases except two, (Janot et al., 2013; Peacock et al., 2014) there were no changes in performance measures following any of the SMFR protocols used. Riboh JC, et al. Forcing a split down into extreme ranges of an oversplit without a proper assessment behind it, asking a gymnast to perform over splits when they are not even close to a split on flat ground, or blindly pushing someone down just to be tough, is most definitely dangerous. Clin Biomech (Bristol, Avon). Relax, then Weppler CH, Magnusson SP. Readers are encouraged to only operate within their scope of practice. 2014 Jun;29(6):636-42. doi: 10.1016/j. This is where things start to get important. Thomas E., Bianco A., Palma A. It can be overwhelming if you are not familiar with it. Other things are beyond the realm of changing unless you have a medical background. The research definitely leans towards changes in the nervous system being the primary reason, especially in the short term. Targeted Muscular Stretching, or PNF Techniques I do not mean to imply that every report of pain should be panicked over, and that simple muscular strains are not a common occurrence. To help clarify, many use the analogy of the sleeve of a shirt to visually highlight the joint capsule. This helps to enhance strength, power, and reduce the risk of instability- based shoulder injuries. Their hypermobility, along with any underlying talent or great coaching they obtain to control this range of motion, allows them to be quite successful at an early age. The main way people approach increasing the flexibility of the active structures is through regular stretching. In Llyod RS, Oliver JL, Strength and Conditioning for Young Athletes: Science and Application. This is associated with hyperextended knees and hyperextended elbows. This screen measures hypermobility through looking at elbow hyperextension, knee hyperextension, the ability to touch the floor in a pike stretch, hyperextension of the pinky, and hyperextension of the thumb. 2015. Flexibility 5 Flexibility In addition to the strength/conditioning program, the coach must also provide training for the enhancement of flexibility. Lats, Teres Major, Pec Major and Minor, Thoracic Spine, etc. 387 403. I can often see an appreciable change in the range of motion within only a few sessions, pending that gymnasts are dedicated to the follow-up a home program. By using a variety of drills that include the basic movements (hip extension, shoulder flexion with rotation, etc.) It only takes one bad landing for the gymnast to suffer a major and possibly career ending injury. This may be one reason why so many gymnasts say their hips hurt when they do jumpingdrills, running, or skillswith ankle weights on. Examination, treatment, intervention, and rehabilitation for athletes should only be performed by a licensed medical professional. The important point here is that we must remember that changes in flexibility come about from slow, consistent, and patient application in training. 2018: 39; 39: 243 254. Clin Sports Med 30 (2011) 349-367. As a result, gymnastic branch-specific stretching exercises increase the balance and flexibility parameters in a positive way; it is thought that the longer duration of training programs will have a positive effect on the athlete's performance. Many medical assessments can be used to determine why a gymnasts hip, shoulder or spine may not have the range of motion needed to achieve a full handstand, split, or bridge. Returning to the analogy of a shirt sleeve, more naturally mobile athletes (gymnasts, baseball players) usually have a baggier shirt sleeve. Typically not a time to increase joint motion, as the body is usually in a very high-stress state and has just taken a lot of training volume, A naturally hypermobile type genetic structure, and shallower hip joints (acetabular dysplasia), Proper spinal control, alignment and awareness that does not stress the lower back or hip joints excessively, Adequate muscle length in the hip flexors, quads, hamstrings, and groin, Adequate muscle strength in the core, glutes, deep hip stabilizers, and rotator muscles to safely support the hip joint, Adequate full range control and strength for the central nervous system to allow leg motion to occur safely, Consistent training and regular use of newly acquired motion to transfer motion to skills in the long-term, Proper mental and psychological developmental/maturity of the athlete to actively be engaged in the training, know normal versus abnormal levels of discomfort and consistently work to seeing progress, Skendzel, et al. Undue force to these passive structures becomes problematic over time as the high force of gymnastics can cause injury. Im just saying there are many factors to consider and that there may be a more optimal approach to take. Atraumatic Hip Instability in Patients with Joint Hypermobility.Operative Techniques in Sports Medicine. If you don't feel any pain or discomfort, hold this stretch for about 30 seconds. I find many gymnasts who have shoulder injuries or are struggling with flexibility display significant strength deficits within their upper back and scapular area. I will dive into this more below. Scand J Med Sci Sports. The hip is a bit opposite of this, having a deeper socket with more joint congruency. Second Edition, 2009. The subjects were adult, the stretching methods and outcomes may have some validity errors, and the difference in natural hypermobility or anatomy were not discussed. The traditional model of gymnastics typically involves twenty to thirty-minute time periods where static stretches are held, active flexibility drills are done, or specific exercises are repeatedly done in high volume to gain range of motion. As a younger coach and medical provider, I absolutely did not study enough and use proper flexibility methods. Konrad A, Tip M. Increased range of motion after static stretching is not due to changes in muscle and tendon structures. Before kicking this off, please keep in mind that I wrote an entire book chapter on gymnastics flexibility, which you can download and find for free here. This site is oriented to my opinions and thoughts regarding the subject matter. Now after saying that over split training is not inherently dangerous or going to create injury automatically, we all must realize there are severe consequences for not approaching split flexibility correctly. If you took the time to read through everything, a major kudos to you. Moving past all this background information, its time to talk about what actually causes a gymnasts arms not to go overhead in a handstand, a gymnasts legs to not go into a full split, or a gymnasts arms to not go behind their body for pommel horse swings. When used in the right context, it can augment the flexibility needed for advanced leaps or jumps, inbar skills, and tumbling mechanics. 1) improve range of motion and Now please dont take this as me not being a fan of external loading for gymnasts, as I am a fan of that when properly used (see article here). This said, I believe the majority of the effects of stretching come through neurological means. Get in the low lunge position with the knee of the leg at the back touching the floor. Place your right hand on the left arm's elbow and pull toward the chest. IJSPT Oct 2013; 8(5): 554 578. 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