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- Static stretching

- Ballistic stretching

- PNF stretching

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Advantages - It is very easy to conduct and perform

Disadvantages - This type of stretching doesn't work the muscles as hard as in ballistic stretching

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To test the component of flexibility, you could use a dynamic stretch programme which is an example of dynamic stretching.

The equipment that you will need for this is: a clock and a list of muscles that you want to stretch.

- To start with you must warm up the body thoroughly for at least 15 minutes

- Choose the muscles that you will be working with this training session, e.g. biceps

- Carry out the full range of movements that is possible at all of the joints and muscles using slow and controlled movements.

- Each stretch should last for about 6 - 12 repetitions, but this will depend on how flexible you are already

- Make sure that you stretch each side of your body evenly, and maintain a steady breathing pattern whilst conducting each stretch

- After you have been through the stretch cycle once, repeat again from the beginning

- On each stretch try to pull deeper than the previous one, without going too far out of the tolerance range.

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The best type training method will depend on the sporting activities that the athlete needs it for. The most commonly used training method for this component is dynamic stretching. This type of training is beneficial to the athlete all year round. Before a competition this type of training is useful to the athlete to make sure that they are able to complete the full range of movements that they need to compete at the required level.

Dynamic stretching involves completing a range of controlled movements to stretch the muscles, putting them through a range of movements. This means that the athlete will be moving during these stretches, so more oxygen is pumped around and the amount of synovial fluid to the joints is increased. The aim of this type of training is to push the working muscles deeper into a stretch, with each repetition increasing the range of movement.

Using this method is the best way to train flexibility because it will copy the same or similar movements that the athlete will conduct in most sports. This will in turn reduce their risk of injury in a game/competition situation as the muscles have been stretched properly, meaning that they are less likely to pull.

A sporting example of this training method is a gymnast's training. This would be beneficial to the athlete as they will need a full range of movement when they go through each discipline. The increased range of movement would allow for the athlete to perform skills and patterns that otherwise they wouldn’t have been able to do. This will mean that they can pick up more points and have a better chance of winning the competition. The dynamic stretching will also allow for a higher range of tolerance in the muscles, meaning that they are less likely to pull or overstretch which could lead to a serious muscular injury.

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3 different sports that require flexibility

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3 different sports that require flexibility

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- Gymnastics

- Tennis

- Dance

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Flexibility describes the range of movement around a joint. There are two main types of flexibility - static, which is the range of movement around a still joint or muscle and dynamic, which is the range of movement that a muscle/joint has while in motion.