Flexibility exercises & flexibility training
Do you want to know how to improve your flexibility? These articles have free flexibility training tips, stretching and flexibility exercises and flexibility workouts you can use to get in shape… To browse our library of free sports training articles, browse using the categories on the left or use the search box.
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Articles
We'll pay you to ask questions
Got a question about sport? We'll pay you to ask it, and pay more to answer others' questions!
Can Vibration Training Enhance Sports Performance?
All Shook Up
The Science and Practice of Sports Motivation
Use Mental and Physical Sports Motivation
Powerful, Accurate and Injury Free Kicking - A Mental Guide
Kicking Training for Rugby and Football
Sports Training Exercises And Techniques To Increase Your Jumping Ability
Increase Your Jumping Ability: Tips To Help Your Sports Training
What are the best ways to cope with sports pain? And how do different people react to the same injury?
Stretching, Performance and Injury Prevention
Pre-exercise stretching - is it time to tear up the old rule book?
Can Athletes Dance Their Way to Agility?
Dance Training for Agility, Speed and Power
Sleep Loss - Making Sure it Doesn't Affect Your Training
waking up to the performance of sleep
Hamstring strains
Weight training flexibility: Can weight training really enhance your flexibility?
training for football and rugby
Football and rugby teams pre-season training
Muscle soreness is the bane of all athletes because it's connected with low muscular power outputs and an inability to carry out high-quality workouts and competitions.
Steph Cook: gold medallist. The inspiring tale of the rower who became a shooter-fencer-swimmer-rider-runner
Physiotherapy and sports injuries
Physiotherapy and sports injuries: Physiotherapy plays an integral part in the multi-disciplinary approach to the management of sports injuries. The aim of physiotherapy is to treat and fully rehabilitate the athlete post-injury, post-operatively, to prevent further injury and to return the athlete to sport in the shortest possible time.
Report On Blood Lactate 1: Things your mother forgot to tell you about blood lactate
What time is it inside your body? The answer may determine the effectiveness of your training - and your performance
sports psychology | expectations
Why 'good enough' is actually better than perfect (and a lot more fun, too)
swimming related sports injuries
Swimming related sports injuries: You may think that swimmers never get hurt. If so, read on
hamstring flexibility | hamstring stretches
Hamstring flexibility: How to keep your hamstrings in tune and singing sweetly
Speed Training: If you want to improve your one-mile times, follow these speed-building workouts.
Flexibility and Stretching: Two sports physiotherapists show why flexibility is so important, and explain the science behind it
Squat research review
stretching and the risk of injury 1
Stretching And The Risk Of Injury 1: Okay, but does stretching really lower the risk of injury? Here's what science says
Pre season training for soccer and rugby
Conference Report: How football and rugby teams should train before the season begins.
Flexibility | stretching | injury risk
Flexibility, stretching and injury risk: Women are more flexible than men - and get hurt less often.
Muscular Endurance Articles | strength-training exercise
These three strength-training exercises will improve your stride length and frequency
Winter Training 1: Rebuild your body this winter - without expensive exercise equipment
Muscle Soreness: Try this eccentric method of getting rid of muscle soreness.
Sport Injury Rehabilitation: So what exactly is the coach meant to do during the rehabilitation period? Here are a few pointers.
Proprioceptive Neuromuscular Facilitation
Proprioceptive Neuromuscular Facilitation: Despite the claims for PNF, you still can't beat static stretching
Running Surfaces: Why Haile boycotted the Atlanta oval - and can tuned tracks improve your own performances?
Running Techniques: Technique drills for runners are usually performed using three activities - marching (walking), skipping and running. Each activity helps to develop important components of proper and economical running techniques.
Running Economy
thoraric pain | shoulder injuries
Case study: a swimmer with left-sided thoracic pain and shoulder pain.
Veteran Runners: improve your foot speed
Do you know when to use heat or cold therapy for an injury? If not, a recent review article by two University of Washington sports doctors, Matthew Karl, MD, and Stanley Herring, MD, can be your guide.
rowing injuries | lower back injuries
Rowing Injuries & Lower Back Injuries: The case of the rower who drove himself to a bad back
Personal experience: longevity
" I am now running, at 59, the sort of times I was running as a 19-year-old National Serviceman" .
glucosamine chondroitin sulphate
Glucosamine Chondroitin Sulphate: This substance looks beneficial for osteoathritis, but will it do anything for an athlete's stiff joints?
Here's an exclusive report on a world-record attempt made in (or about) the year 2025
Sport-specific Training: The ultimate training programme: an indispensable year plan for runners
In the weeks building to an important tournament, a squash player needs a workout that can deal with both fitness and skills in a time-efficient way. A "pressure session" can handle both these demands in just 40 minutes and is also extremely specific to the demands of squash.
Stretching Flexibility Exercises 1
Stretching Flexibility Exercises 1: What science has to say about the performance benefits of flexibility training
These coordination drills ease lower back pain as effectively as strengthening exercises
squatting exercises | knee injuries | spine injuries
How safe is squatting? Does it injure the knees or even the spine? Here's an exhaustive review of the research
running foot injuries - plantar fasciitis
Running Foot Injuries - Describing plantar fasciitis is easy: It's simply an inflammation of the fascia on the bottom of the foot. Getting rid of plantar fasciitis is hard
Can too much stretching actually slow runners down?
Can too much stretching actually slow runners down?
Cross Training Workouts
periodization training techniques
Periodization Training Techniques: If you want to improve your performances, you can't train the same way all the time
Track And Field Workouts: Phasing the year properly means allowing your athletes a chance to be serviced, oiled and refitted.
So what about dynamic flexibility?
Upper Extremity Power: Tennis: For years, exercise scientists with an interest in tennis have tried to determine the physical factors which allow certain tennis players to have unusually powerful serves.
Knee Injuries Symptoms 2: Do your knees sometimes give you the blues? If so, you're in good company: knee injuries are the curse of many athletes, especially runners
Low-back Pain: Inactivity is the problem
A trigger point in a muscle is a warning sign of a possible serious injury. Here we explain what TPs are, how they happen and what to do about them
Injury Rehab Programme: An injured sportsman is like a sick gorilla - no use and a lot of trouble. The coach has to deal with the mind as well as the body in maintaining the athlete's equilibrium.
hamstring exercises | hamstring stretches
Hamstring exercises: How to keep your hamstrings in tune and singing sweetly
Conditioning: Next to cross-country skiing, running is the best type of fitness training for all sports.
Flexibility: A physiotherapist explains the science behind the importance of keeping flexible
Sports science of the future - Here's an exclusive report on a world-record attempt made in (or about) the year 2025
Stretching, flexibility, hamstrings and injury
The truth about stretching and why the Kenyan athletes always do it after their workouts are over.
Anterior cruciate ligament (ACL) knee injury and prevention
The knees of female athletes are very vulnerable to injury, especially ACL tears. Here's what to do about it.
Pre-workout Stretching: Does stretching before a workout increase the risk of injury?
How to design a sports-specific fitness programme
Anterior cruciate ligament (acl) injuries, treatment, training and surgery
Complete tears of the anterior cruciate ligament (ACL) - the key ligament which bonds together the upper and lower parts of the leg at the knee - account for more than two-thirds of all knee injuries in skiers and are fairly common in other sports as well.
running foot injuries - plantar fasciitis
Running Foot Injuries - Describing plantar fasciitis is easy: It's simply an inflammation of the fascia on the bottom of the foot. Getting rid of plantar fasciitis is hard
Two workouts that will help you pack more punch with your race pace - even at age 56
Stretching - (Almost) everything you need to know about stretching
Strength Shoes: Does the 'strength' shoe really do anything for your strength?
Warming Up: Just how hot should your warm-up be?
Groin Pain Causes and treatments
Groin Pain Causes and Treatments - Case study: a rugby-union player with groin pain
running form | biomechanics | running style
Running form: How you can become a better runner without increased fitness - with the right form.
Mobility Training: These pre-workout exercises can give a valuable boost to competitive performance
stretching and the risk of injury 2
Stretching And The Risk Of Injury 2: Okay, but does stretching really lower the risk of injury? Here's what science says
If you want to keep well as you get older, adopt the " use it or lose it" philosophy.
Personal best training program
Personal Best Training Program: Moderate starts, consistent pacing, and negative splits can carry you to new PBs.
Injury Management: So what exactly is the coach meant to do during the rehabilitation period? Here are a few pointers.
Rugby: Training tips from the Women's World Cup
Running shoes research - Do men and women run with completely different gait styles? If so, are those differences so great that female runners need their own distinctive running shoes?
Summer Training: Training in warm weather is definitely not the same as training in cooler temperatures. There are many "tricks of the trade" - practices which can make your warm-weather workouts much more comfortable and much better for your overall fitness.
strength training routines | strength training programmes | strength training
Strength training routines: most runners think that strength training routines are something carried out in a weight room or gym utilising various pieces of equipment (barbells, dumbbells, weight machines, etc.).
squatting exercises | knee injuries | spine injuries
Squatting exercises: How safe is squatting? Does it injure the knees or even the spine? Here's an exhaustive review of the research
breathing techniques in running
Breathing Techniques In Running: If you let your mind control your heart, you can improve your performances
Sport-Specific Fitness
Speed workouts | speed exercises
Speed Work and speed exercises: Speed work does not mean drudgery on the track, and it should never be "rubbish speed"!
Personal Bests: These are the changes to concentrate on if you want to produce more PBs.
Sports injuries prevention: A cynic would say that the way to prevent sports injuries was to not play sport, but for readers of PEAK PERFORMANCE that rather misses the point.
Cautious exercise can be beneficial for arthritis sufferers
Do the young respond more effectively to aerobic training? Don't you believe it. We hear it all the time: old people can't respond to training as young people do.
Knee Injuries Symptoms: Do your knees sometimes give you the blues? If so, you're in good company: knee injuries are the curse of many athletes, especially runners
You may not appreciate it at the time, but an injury can teach you a lot about how your body works
trigger points | injur avoidance
A trigger point in a muscle is a warning sign of a possible serious injury. Here we explain what TPs are, how they happen and what to do about them
triathlon training schedule | cross training
It can stop you getting injured and, who knows, might even help you to win
Stretching Flexibility Exercises 2
Stretching Flexibility Exercises 2: What science has to say about the performance benefits of flexibility training
Training Dietary Regimes: You can lead a footballer to a proper diet, but can you make him eat it?
Achilles Tendonitis: This affliction is the curse of the running classes. Here's how to prevent it, and how to recover if you've been unlucky
Tennis Elbow Treatment: Between 10 and 50 per cent of players suffer from this nagging complaint. Here's what science says about treating and preventing it.
repetitive stress injuries | coaching children
If you coach children, you have to take particular care to avoid repetitive stress
How to monitor your maximal running speed, your power and your endurance - in training.
Sports Vision Training: An expert guide to improving performance by training the eyes.
Sports coaching: J'accuse! A noted coaching guru launches a broadside at outmoded thinking and models
Warm up exercises: your old-style warm-up exercises may need updating
overtraining | overtraining injuries
Overtraining injuries avoidance: How to readjust your training programme so it allows two days' rest per week
Thigh exercises - the front squat
tendons | tendon | strength training
Tendons strength training: Performance benefits of optimising both components of your muscle tendon units
shoulder excercises | shoulder injury prevention
Shoulder excercises and shoulder injury prevention
balance exercise | balance training
Balance exercise: learn to keep your balance with some simple balance training drills
upper body exercise | upper body strength | straight arm pullover
Upper body exercise: The straight arm pullover
Questions
Do you have any books or articles on elite sprint hurdle drills and model training sessions???
I have a client who has trouble stabilising her pelvis.
What do you think of the Peak Performance Premium area? (!)
As the main provider of information in this area, I'd like to find out what you think about the videos and the articles in particular.
How do u get more a more ripped look, without 'bulking' too much ?
I normally train in functional principles but would like someone to give me a couple of answers for a change :) i am about average bodyfat and would love to get 'cut' for the summer.
Recently had a gait analysis an I have a left hip hike and my right hip drops when running, any suggestions?
Best training for a long bike ride - with complications!
I have a froend who is 65 and was a fiarly good distance cylcist. He was then diagnosed with parkinsons, which is in early stages and copntrolled by drugs.
Hi im currently at university doing an assignment looking at creating a 12 week pre season rugby programme for a university athlete.
I injured my shoulder 10 weeks ago...more than a strain?
I injured my shoulder 10 weeks ago, reaching backward to pull open a stuck door. I didn't go to the doctor right away, because it seemed just sore/strained.
'm 25 yrs woman.. am I too Old to get into training?!
I am 25 yr old woman, have always been into sport since school.., always enjoyed it but being from India, never had very good resources for training(other than cricket of course) plus women and sport
How do I increase speed, explosiveness, and my verticle leap?
I am an 20 yr old collegiate basketball player, wanting to improve my speed, foot speed, stability, explosiveness, and verticle leap.
When should Creatine be taken, before or after training?
I am a 38yr old athelte who is starting to take creatine to improve my training and performance, as I have read that Creatine should be used as a suppliment for older athletes.
I'm on holiday in 14 weeks and want to get my body fat doqwn to about 10%, it's currently, 14%. Is this possible. I don't want to lose weight but gain about 3lbs if possible. I want to look toned.
I;ve been trying to get my middle splits for around five years! I just can't improve no matter how much i stretch or how much pain my coaches put me through durning splits!
Medial knee pain and adductor's sore after running, any HELP!
I've had Rt medial below the knee pain (Pes anserine) since July when I was training for an IM and doing alot of hill work on the bike, has improved some but still bothersome, also after my runs both
I have a nervous twitch in my shoulder and can feel it down my arm. The upper back and deltoid get really tight and painful sometimes. Do you know what it might be and how I can get rid of it?
How much can I swim with a Tennis Elbow?
Been swimming since age 7,Competitive - short & long distance swims, was on the National Swimming, diving & waterpolo team for most of my School and highschool years.Had to stop swimming after marriag
How is ab bracing done correctly, or what tips do you have to ab hollow? I am in physical therapy for low back pain, and cannot seem to do it right. thanks for any help, Edmund
How can you get rid of shin splints?
I love to run, but recently I've developed awful shin splints and I'm trying to get them to go away.
What is the best way to train for a judo tournament?
Our matches are 5 minutes long with no breaks, up to 8 matches in the tournament. I am trying to find the best exercises to get us ready for the tournament.
I had back fusion in April 2002 and a left hip replaced in May 2006. I am an avid golfer with 9 handicap.
I have dificulty shaping the lower part of my stomach. What exercise can I do to reach that area.
How do you tell if you have shin splints. I have a pain in my left leg above my ankle, but I don't know what it is.
How do I loosen my hamstrings?
I have really tight ham strings and it affects me physically. What is a good stretch or exercise that will help me to loosen them.
Looking for brief information on types of training.
Components of fitness. Advantages and disadvantages of Fartlek,Interval,Continuous,Weight Training, Flexibility Training?
Please can you help me with specific weight training to assist in movement and conditioning
Which excercises are best to tone legs after a spinal fusion?
The spinal fusion was performed in 2003. My trainer is perhaps too concerned about this top push me further in case of injury.
Any tried and tested exercises to strengthen a badly sprained ankle?
I sprained my ankle really badly in September last year in a preseason match. Ive been trying to build it back up but its not as strong as it was.
Hi byan how can i become an athete?
I really need to be an athlete, due to anspiration (realistic)i would really like to achieve. during high school, i ran for my school and i think i really want to be the person i want to be.
Des resting heart rate affect your performance?
i am a 22 year old male having played soccer my whole life, my resting heart rate is about 68 beats per minute, this is quite high compared to other elite athletes, would this affect my performance, c
for someone who can not take lessons? I have pull-up/ dip bars and know about the planche and front lever. Any training tips would be appreciated.
uses the the entire lower body, to what extent does it work the hamstrings and calves?
Diets/WorkOuts/any help for rugby?
I'm playing for a rugby team that is touring in Ireland this up and coming spring.
How do I endure heat during a training session?
I live in South Africa and attend a Virgin Active gym nearby. I am increasing my training schedule this year.
Do chair/bench dips work the rhomboids?
..I think they do, but have never read so. When ever I do do them, my rhomboids are felt...I can also feel them doing regular dips.
At home I have a pull-up bar and some weight plates and I want to know how I can perform pulldowns.
I have heard that push-ups work the back.
Is this true and if so to what extent?
How do I train for Steeplechase?
I always fancied having a go at this event, yes I am mad, but have no idea what training to do or exercises to improve my chances of getting over the hurdles.
What do you think of Juice Plus?
Juice Plus is a natural supplement with mega doses of antioxidants.
Dynamic stretching in soccer - at what age?
At what age does developing flexibility in kids have the desired effect?
Is there any way to regain function from a sprained ankle?
I sprained my ankle whilst attempting a kick (jump spin type-Martial Arts) before warm up.
Opinion. If you could only do one aerobic exercise, which would it be?
Facts are lovely. Which one provides the best overall benefits?
Opinion: Do you think body weight exercise training is superior...
...to free weights? Opinion, but facts and studies are nice.
What is the ideal body of a rower?
Height? Weight? What do olympic rowers look like? And what biological advantages do most have through genetics
What are the benefits of boxing as a sports to college students?
I want to know the psychological benefits a college student can get from boxing as a sport. People tend to associate boxing with violence thus it is not offered as a P.E.
I have a knee problem called Oscozlatus which is a swelling and it really hurts after I play sports. I sometimes cannot even walk up the stairs. Is there any way I can keep the pain down.
He ran track best mile time of 5:55 and ran cross country, best time of 20: 40 for a 5k. He is lean, but not skinny or fat. He is a decent sprinter, but can not jump high.
On going pain coming from the back of the knee ,its even starting to hurt when i walk. If i kneel down on both knees and then lean bk i get a sharp pain at what seems the back of my right knee.
A weak ago a huge weight fell on my hand later on there is no pain but now its paining is it tendinitis?
I suffered a groin strain at the start of december 2006 and since i have not been able to sprint although i can kick a ball with full power.
How do I strengthen my neck without injuring it?
In the course of training for grappling sports I felt it very important to have a strong neck.
I can no longer access this, can i have the website address and access to this. I paid for the service at the time but due to computer errors i was not able to gain all info.
How to increase my flexibility
Age 68, pilates or ashtanga yoga at local studio 6 days per week,Karate 3 times per week plus strength training 3 times per week.Usually run 5+ miles per week.Seem unable to get significant increase i
I am 21 and have had major ankle problems/injuries for the past 10 years. Slowly my ankle has become weaker and weaker and has now forced me to give up playing competitive sport.
Need Experts for a Fighter's development programme/ programme critique
Dear All, I compete in a full contact martial arts, and would like some feedback on the program I am currently on. I am a light-welterweight and weigh 65kg on peak :
I am in training to become a PGA golf coach. As i hope to train elite golfers can you tell me if periodization is useful for creating yearly training schedules.
looking for advice on Hamstring injury
my right hamstring has been painfull for over a year now ,i have been to sports injury clinic ,and they seem to think its hamstring and not sciatica ,painfull where muscle joins on to bone at the back
Hi, I have recently completed my goal of learning to combine all of my best moves in any chosen formation whilst at gym.
What are the breathing techniques used in core and stability training?
I heard someone mention chest breathing and stomach breathing whats the difference? also where can I find some good phase 1 stability workouts?
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Prevention of Running Injuries: What is the evidence?
Prevention of Running Injuries: What is the evidence?
Does anyone use a training system known as 'crossfit' training?
I have been wailing and gnashing my teeth of late trying to find some great personal trainers here in London.
Have shoulder pains? You came to the right place.
“The 7 Deadly Sins of Lifting” this is another installment from A. Jay of a series of motivational articles.
www.BaseBall Southern Legacy.com
I am presently developing a web-site ie www.BaseBall Southern Legacy.com.My intrest are Coaching,Training,Nutrition,Fitness,New methods of Vo2max,and the proper method of Peaking an Athelete,too preve
How to warm up before training and event
TRAINING ADVICE Warm ups Warming up prior to exercise, helps lower your risk of injuries and the aches and pains that come with exercise.
Here is the first and not the last instalment of Nick Mitchell’s long awaited All Strength Q&A.
Are you making these mistakes as an Athlete?
Don’t get me wrong nobody’s perfect, especially me, many of these ideas came from my “Stupidity”, a rollercoaster of discovery, injuries and re-injury, does that sound about right?
It's been so long since my knee injury. You'd think I'd have got over it and be back on my bike as it were! . . But alas It's taking me a while to build my fitness up again.
Sports Medicine Foot and Ankle Rehabilitation
This article was a long time coming. After writing and then scraping and re-writing it is a good way to describe this.
INTRODUCTION TO SHIN SPLINTS
The Insider’s Secrets to a Flat Stomach
Hey regular blog readers myself and Nick sat down and and had a conversation, long story short this article was born.
Rotational Carbohydrates "RO-CHO" ?
Rotational Carbohydrates "RO-CHO" Article by Steve Blades. It is all about carbohydrate rotation for ultimate performance.
Another great read by Steve Blades aka "Marmite". If you are not making gains in the gym or the track this will change everything completely.
You are a Beginner, READ THIS!
A great,long article about everything on general bodybuilding ,training, nutrition and supplementation as a beginner.
A great new update to hit Rawgrip.com, a great article for all of the new found health freaks this year.
Squat Rx Video Creator Interview
If you are a serious lifter you must have heard of the “Squat Rx” video series all over the net. The Videos are available on YouTube.
How Focused Are You at the Gym?
Sean discusses The Top 10 Reasons why you are slacking in the Gym and How to prevent this. He exposes some great Tips how to make your training sessions more productive for better end results.
Finally an article created for all you serious weight shifters. C Pikey discuses the truth about A massive Bench Press and gives some tips How To Improve your Weak Bench.
Glycemic Index in Athletes and Weight management
An article about the glycemic index of carbohydrates pertains directly to athletes and their performance.
A new article by Michael Nystrom discussing the protein intake amounts in athletes. Athlete Protein intake article
Introduction to Tai Chi Training
This article is merely a brief and light hearted introduction to Tai Chi. My next article will focus upon how the key principles of Tai Chi can be used to develop optimum sports performance.
America's growing health crisis.
For online injury advice combined with performance enhancement look no further.
im just a teen that knows how to get your vertical leap higher if you want help just ask i would be happy to give you some workout routens...
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