Flexibility stands for the range of motion of the joints, without stiffness or

discomfort. The degree of flexibility that a person has is determined by

muscles and connective tiasues such as ligaments and tendons It also refers
to the muscle’s strength, which allows for a more excellent range of motion
or mobility during physical activity or exercise.

3.

The range of motion is the distance and direction with which the joints can
move, while mobility is the ability to move without constraint.

Benefits of Flexibility Training

Some of the benefits of flexibility training, according to the American Council

on

Exercise (2009) include:

(1)Allows greater freedom of movement and improved posture;

(2)Increases physical and mental relaxation: (3) releases muscle tension

and soreness; and

(3)Reduces the risk of injury. (“Benefits of Flexibility – ACE, 2009)

Stretching

Stretching exercise is “a form of physical exercise in which a specific muscle

or tendon (or muscle group) is deliberately flexed or stretched to improve the
muscle’s felt elasticity and achieve comfortable muscle tone.” (“Stretching –
Wikipedia,” 2020)

Stretching enhances flexibility. It is recommended that you do a light

cardiovascular warm-up for a few minutes before stretching.

The benefits of stretching may be as follows:

(1)Raise the flow of blood to the muscles;

(2)Prepares the body for the physical fitness activity; (3) increases the
range of motion and muscle elasticity; and

(3)Prevents muscle imbalances that can contribute to physical injury.

Physioworks.com (2018):

The table below shows the different types of stretching exercise styles
according to

Stretching Exercise Style

Definition

1. Static Stretching

Considered to be the safest method of stretching. It should be held for 20 to

30 seconds at a point where you can feel the stretch but do not experience
any discomfort. If you feel discomfort, ease back on the stretch. Do not
bounce when holding the stretch

Examples

Shoulder Stretch, Triceps Stretch, Chest Stretch, Lower Back Stretch, Groin
Stretch. Quadriceps Stretch, Hamstring Stretch, Calf Stretch, Achilles Stretch

Stretching

3. Dynamic Stretching

4. Proprioceptive Neuromuscular Facilitation (PNF) Stretching

("Stretching Exercises - physioworks.com," 2018)

Performed at speed and prescribed by your sports physiotherapist or elite

sports coach. They are often used as a part of your warm-up for sport or
training.

Involve muscle movements that move a joint through the full range of
movement that will be required in your chosen sport or activity.

Involves a component of stretch - muscle contraction - and further stretch.

This process is usually repeated several times and uses a trick on the muscle
spindle reflex to help elongate your muscles.

The Standing Lunge, Side Arm Swing, Leg Swings, Overhead Arm Swing
Vinyasa Flow, Inchworm, Dynamic Pigeon, Fire Hydrant Circles, Leg
Crossovers, Scorpion, Page Turns, Frog Walk-In, Frog Walk-In Twist, Twisting
Reverse Lunge, 2-Step Hamstring Stretch

Hold-Relax, Contract-Relax, Hold-Relax with Agonist Contraction

Defining Speed Training

Speed training consists of a variety of workouts designed to assist individuals

improve explosive power in the lower body. Speed training regimens, which
are used by runners and athletes to improve their performance, comprise a
range of specialized motions and sprinting tactics aimed to increase
acceleration, deceleration, quickness, and change of direction Speed training
necessitates a high level of strength and power, yet excess body weight and
air movement mechanics required to optimize muscular power for the most
economical movement technique. Speed training aso teaches the body to
engage alternative muscle fibers, which can aid reduce tredness during
lengthy runs or sports activities.

Speed, Acceleration, Velocity, and Reaction Time Differentiated

Speed is the method through which an athlete sprints to cover a distance in

the least amount of time possible (Bompa and Buzzichelli (2019). It is the
ability to move fast on the ground or move limbs rapidly to grip or throw. It is
determined by acceleration (how rapidly someone can accelerate from a
motionless position), maximum speed of movement, and speed maintenance
(minimizing deceleration).

Acceleration is defined as the capacity to increase maximum velocity in a

short period of time (Bompa et al., 2019).

Velocity is defined as the rate at which an object's location changes with

regard to time (Haff et al., 2016).
The application of force to the ground is the foundation of speed,
acceleration, and an athlete's ability to attain high velocity sprinting speeds.
(Haff et al., 2016).

Reaction time is a measurement of how quickly an organism responds to a

stimulus (Young et al., 2015). The interval of time between the introduction
of a stimulus and the proper voluntary response by the athlete is referred to
as reaction time (Young et al., 2015).

Benefits of Speed Training

Speed training is one of the most significant things that all athletes who
serve should adopt in order to benefit from it. The advantages of speed
training are numerous, and it may actually assist individuals improve their
athletic ability. Speed training, particularly for athletes, prondes several
advantages, including but not confined to the following:

Increase range of motion:

Improve athletic performance and flexibility,

Kerp injuries to a minimum in a controlled setting.

Incorporate activities that directly strengthen vulnerable muscles,

Build bone density and strength.

Increase your endurance and muncular balance,

Provides a good cantarvascular exercise and raises oxygen levels in the
body, giving greater energy to working muscles, and

Aids in the prevention of treoporosis and the maintenance of balance and

coordination

Princi

The fol

Spee

Amon

122

UPrinciples of Speed

The following are the general concepts for increasing speed

Choose a sensible goal for your activity, and then focus on running faster
than your objective at short work intervals.

Train at your preferred speed to improve your coordination, confidence, and

stamina.
Use extensive recoveries initially, but as you develop faster and faster, lower
the recovery durations between work intervals to make your training more
specific and realistic. Also, when you are able, go to longer work intervals.

Work on your cardiovascular fitness and anaerobic endurance, and go for

some moderate pace runs to burn calories and recuperate from your speed
training.

Improve on your mobility to establish a range of motion (hip range of motion

affects speed) and to help prevent injury.

Speed Training Methods

Among the different types of speed training are

Speed training which is done by running at fast speeds for short periods of
time:

Speed endurance which is performed to sustain sprinting velocities at or near

maximum velocity or to minimize deceleration after reaching top speed,

Specific endurance which comprises of intervals at your target pace that are
not long enough to simulate the entire race,

Special endurance which is performed to acquire the ability to maintain

maximum or near-maximum velocity:

Intensive tempo which includes runs conducted at 75-95% effort to

overwhelm the lactic energy system;
Extensive tempo is a slower form of intensive tempo in which the goal is to
avoid lactic buildup;

Resisted sprints which include running uphill, running with a sledge or tire,
sprinting into a headwind; and

Assisted sprints which include downhill running, running with the wind.

Image TIME Magazine

123The Seven-Step Approach for Increasing Playing Speed

A seven-step approach for increasing playing speed is shown below.

1. Improve your fundamental movement training to a level that will provide a

solid basis for each succeeding phase. It includes exercises that develop
body control, strength, muscle endurance, and endurance (muscular and
cardiovascular, anaerobic and aerobic);

2. Improve your functional strength and explosive movements against

medium to heavy resistance. Working at 55 to 85% of your maximal effort
develops maximum power (1 RMX

3. Use ballistics to create high-speed transmitting and receiving movements

; 4. Use plyometric exercises to improve explosive hopping, leaping,

bounding, striking, and kicking
5. Improve your sprinting technique and speed endurance by concentrating
on your sprinting form and speed endurance.

6. Improve your sports loading to achieve a specified speed. The intensity

varies between 85 and 100% of maximum speed; and

7. Train at breakneck speed. It entails systematically using sports speed that

is 5 to 10% quicker than maximal speed using various over-speed training
strategies.