Flexibility for Kids

[Brian Grasso]

Almost daily, I receive questions about flexibility training for young athletes. So, I decided to take a moment to reveal my flexibility training standards for you... the good, bad and completely wrong!



Static Flexibility... I DON'T hate it!



Very often, people assume that I am against static forms of flexibility because when asked about it, I challenge the questioner to examine why they use this type of method. It’s not that I am against static flexibility per say, I just want people to understand the notion that flexibility does not equal static stretching - that is something our industry seems mired in.
First of all, the term ‘static flexibility’ is in itself non-descriptive. What type of static flexibility are you referring to? Herein lies the trouble; many trainers, parents and coaches have connected that ‘flexibility training’ infers sitting and holding a hamstring stretch for a period of 10 - 60 seconds, and this is simply not the case.

Static stretching has two viable categories -

a. Static passive
b. Static active



Static passive flexibility is what you may be most exposed to. Holding a stretch for a certain duration of time while being supported by an external force (such as standing and holding a hamstring stretch with your leg on a bench or sitting with your leg outstretch in which case the bench and floor respectively serve as the external forces).

Static active flexibility involves holding similar positions as discussed above and for similar timeframes, but with the definable difference being that the antagonistic muscle groups of the area you are stretching become active in holding the position. For instance, as opposed to lying your leg on top of a bench, in a static active version of that stretch, you would simply hold your leg up by contracting the hip flexor muscle group. This is much more difficult from an effort perspective and in many cases, is more beneficial to the young athlete since it requires strength and manipulates reciprocal inhibition (which states that active contraction of one muscle group allows for an optimal elongation of its antagonist).



Other forms of static flexibility include myofascial stretching, which involves complex and finite positions held in order to elicit an elongation effect of the fascia covering a respective muscle.

The Fitness Industry Water Down...



With the fitness industry currently engrossed in its usual ‘watering down’ effect, I am seeing more and more personal trainers and health clubs developing static passive stretching and Yoga-based programs for youths and dubbing them ‘Youth Flexibility Training’.

It is not static passive stretching that I have a problem with, it is the unfortunate predictability it is being used for as ‘flexibility enhancement’ training for youths by unknowing trainers, coaches and health clubs.
In fact, static passive training can be quite detrimental to young people in general if not used in proper context:



-Inappropriate elongation of supportive connective tissue (ligaments, tendons etc) can cause lifelong instabilities at various joints. This reality is not far fetched either – typically, trainers and coaches look for young athletes to ‘stretch farther than last time’ in there daily habits. This coupled with the notion that young connective tissue is innately pliable can result in damage.
-Static passive forms of flexibility are best incorporated with biofeedback methods – simply put, assessing what you feel as you stretch and where the restrictions appear to be kinesthically speaking, must be part of the equation. Merely enforcing a stretching protocol without teaching appropriate form, function and kinesthetic feedback can lead to damage via over-stretching. This is why I have long been a proponent of TEACHING static passive exercises through a phasing in period once the athlete has reached a certain maturity and is prepared to grasp and respect the context of what they are doing.
-From a neural perspective, static passive stretching goes innately against Natural Law. The young nervous system is energetic and constantly in flux. That is best incorporated with movement-based training agendas that are routed in fun and serve to fill the plastic and adaptable nervous system with appropriate stimulus. No 6 year old I have ever worked with truly enjoyed or gained much from sitting and ‘stretching’… it just goes against what there bodies are doing.

Having said that, limitations and dysfunction in hip flexibility do present themselves quite frequently in young children. Rather than having the kids ‘stretch out’, I use a hip circuit dynamic which serves to both elongate and strengthen the muscles supporting the hip region and is clearly movement-based.



The Perfect Exercise



Have the athlete/child kneel on all four’s…



Bring the right knee up to the chest, make a large external rotation with the hip and extend the leg strait back. That is one repetition. Repeat 3 – 8 times based on efficiency while watching for compensatory action.
Next, repeat the exact same sequence, but this time in reverse. Extend the leg straight back, make a large internal rotation at the hip and bend the knee up to the chest.

Lastly, place the leg out to the side in line with the hip. Raise the leg (straight) off the ground as high as comfortable and then return slowly to the ground. Repeat this 3 – 8 times.



With respect to compensatory action, watch to make sure that the child is not ‘leaning’ to one side or the other. Even during motion, the athlete should stay square in their 4-point kneeling stance.



Static passive stretching DOES have its place with kids, but you have to understand why and when. Never forget:



- Stretching and Flexibility are not the same thing.



- Static stretching has more than one form to it.



- Movement-based measures of flexibility are inherently better for kids and are consistent with the stimulus-seeking drive of the nervous system.

[Brian Grasso]

Sorry AGAIN for the odd smiley faces and such... I'll figure this 'posting' stuff out one day...

BG

[HockeyCoach]

Thanks for the exercise.

Not really sure what you mean by internal or external rotation. My guess would be turn the hip in towards the floor when leg is extended out and turn hip out (up towards the ceiling) when leg is pulled to the chest.

Thanks

[Jean-Paul]

Originally Posted by Brian Grasso

Sorry AGAIN for the odd smiley faces and such... I'll figure this 'posting' stuff out one day...

BG

There's a formatting glitch from cutting from Word and pasting in here. Don't know why exactly it happens.

[Lisa~]

Originally Posted by HockeyCoach

Thanks for the exercise.

Not really sure what you mean by internal or external rotation. My guess would be turn the hip in towards the floor when leg is extended out and turn hip out (up towards the ceiling) when leg is pulled to the chest.

Thanks

Coach, these are also called fire hydrants. Does that give you the picture? Like a dog peeing. So the external rotation is knee to chest, knee lifted out to the side like a dog peeing, leg extends to the back, then knee returns to start position under the body. Internal rotation is just reverse of that. Think of the knee as drawing a big oval in the air.

[Keith Scott]

Originally Posted by Lisa~

Coach, these are also called fire hydrants. Does that give you the picture? Like a dog peeing. So the external rotation is knee to chest, knee lifted out to the side like a dog peeing, leg extends to the back, then knee returns to start position under the body. Internal rotation is just reverse of that. Think of the knee as drawing a big oval in the air.

Lisa,

You beat me to that same explaintion!!

[Lisa~]

Originally Posted by Keith E Scott

Lisa,

You beat me to that same explaintion!!

Yay me! :p

[Brian Grasso]

Well said, Lisa!

The only thing to consider with the fire hydrant explanation...

Don't think of the movement as segmented (i.e. bring the knee up to the chest, lift it out to the side and then extend back)... Instead think of it as a 'circular' motion that is very seamless and smooth.

Thanks all!

BG