Development Essentials: The Foundation of Youth

Development Essentials: The Foundation of Youth

Written by Brian J. Grasso in December 2005, published by International Youth Conditioning Association (IYCA)

Flexibility- Are we Hurting Kids?

Stretching depends on different age groups and Brian J Grasso reviews different types of stretching which is suitable for young athletes. Flexibility is one topic we remain unsure of, not knowing what is best for children and many different opinions, what type of stretch should children perform and how long for is another popular question. How should we apply stretching is a safe and controlled manner, Brian J Grasso wants to look at a few key points on this matter.

Assessment of Flexibility

Many teachers want to consider a flexibility assessment, just to test a child’s suppleness, most teachers tend to ‘sit and reach’ which is probably the most common type of stretch, I cannot talk for all sports but I know many dance teachers including myself that have done this stretch during classes. This is pre-training assessments which is a ‘flexibility test’ but Brian J Grasso says he knows many trainers that think the ‘sit and reach’ stretch is an indirect assessment of flexibility and does not give an accurate picture to show someone’s suppleness so maybe dance teachers should not use this as much as we do. Also when stretching on the floor it tends not to be dynamic stretching and normally end up with static stretches which are not best used during a warm-up. Dynamic stretching is not only better during a dance warm-up but also in other sports.

Strength Training

When it comes to flexibility most people think about the tightness or pliancy or the actual muscle which is a big part of someone’s suppleness but you also need to think about the elasticity of the corresponding ligaments and also taking in the emotional state of that individual, these are all factors that you need to be aware of before stretching. Repeating myself again but the physical length of the muscle plays a large role in ROM (range of motion) this depends on genetics but you can also positively improve through strength training. The myth that strength or resistance training inhibits flexibility is certainly not true when it comes to this source. Muscles elasticity does reduce with age which most people agree with but you can still positively influence the muscles with this concern too. Strength training has a positive impact or flexibility which we should use more in class especially with younger ages. Working with younger people basic static stretching can increase the length of ligaments and lead eventually lead to joint instability, this will have the effects such as poor posture and will build muscles in the wrong places which they will use more commonly. Strength and flexibility need to work as a joint force to ensure optimal development and decrease injury risks. Children need to build the muscles to support and have control over the lengthen muscles if they are aiming to increase their flexibility.

Flexibility Training

Flexibility is connected to growth when it comes to working with younger ages. When teaching these younger ages you need to take in type, duration and frequency will change depending on their ages.

6-10

Different parts develop at different times and it is important for a teacher to understand how younger athletes develop and change. Hip and shoulder mobility decreases at this age so they are in need for dynamic range of motion exercises within these two major joints. The spine we need to take care of especially and maximum flexibility of the spine is reached around the age of 8-9 it is possible to go beyond the normal range of motion with the spine but is unnecessary and can potentially be harmful! Bare in mind at this age group you should avoid static stretches completely. Children at this age cannot perform a held stretch correctly because excitement in the nervous system is more pronounced than exhibited so being aware of this is very important, you need to be at the age where you can give yourself appropriate feedback from their body to ensure it is safe and actually effective for static stretches, keep away from Isometric stretches too, which is normally performed in yoga classes etc. When teaching it is important you keep their coordination and movement skills and not let this decrease when trying to improve flexibility, these types of stretching can strength the resting tone of a muscle which will negatively affect movement skills and coordination which should be avoided especially at this age group.

10-13

When they reach around this age their body mass and height will increase at a quicker rate, which does give them more strength. They should start to train more with their flexibility at this age category, while their bodies increase with strength and changes in body mass can start to have a negative effect to poor biomechanical habits which teachers need to look out for. Try using full range of motion during class in dynamic exercises this will help them in their training.