2. Static Active flexibility -- this refers to the ability to stretch an antagonist muscle using only the tension in the agonist muscle. An example is holding one leg out in front of you as high as possible. The hamstring (antagonist) is being stretched while the quadriceps and hip flexors (agonists) are holding the leg up.

3. Static Passive flexibility -- the ability to hold a stretch using body weight or some other external force. Using the example above, hold your leg out in front of you and rest it on a chair. The quadriceps are not required to hold the extended position. A flexibility training program can be made up of different types of stretching:

Which type of flexibility training is best?

It depends on the sport and the athlete's outcomes - something which will be examined more closely in the articles below. As a general rule, dynamic stretches are used as part of a warm up and static stretches or PNF flexibility training is used for increasing range of motion.

Static stretching is simply the opposite of dynamic stretching. The muscle groups are stretched without moving the limb itself and the end position is held for up to 30 seconds.

Static active stretching requires the strength of the opposing muscle groups to hold the limb in position for the stretch. For example, standing on one leg and holding the opposite leg out directly in front of you is classified as a static active stretch. The quadriceps actively hold the stretched limb.

Static active stretching is an effective way to increase active flexibility. A martial artist raising her leg up to an opponent's head and holding it there, is a good demonstration of static active flexibility. Being able to simply kick to head height is an example of dynamic flexibility.

A static active stretch should be held for 10-30 seconds for 1-2 stretches per muscle group. As with other forms of stretching, static active stretching is not recommended before a sporting event. It may impair balance and reaction time and reduce power output and without any of the benefits of injury prevention.

As part of a warm up routine, incorporate dynamic stretches, which can help reduce muscle tightness and reduce the risk of injury.

Dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch. Unlike static stretching, the end position is not held. Dynamic Stretching is similar to ballistic stretching except that it avoids bouncing motions and tends to incorporate more sport-specific movements.

Arm circles, exaggerating a kicking action and walking lunges (without weights) are examples of dynamic stretches. A walking lunge dynamically stretches the hip flexors by emphasizing hip extension and can reduce muscle tightness around the hip joint necessary for competition. Dynamic stretching is useful before competition and has been shown to reduce muscle tightness.

Muscle tightness is one factor associated with an increased occurrence of musculotendinous tears. More recent scientific studies seem to suggest that dynamic stretches before competition are preferably to static stretches. This may be particularly true for strength and power athletes. Dynamic stretches are best incorporated into your warm up routine before training or a competition.

More recently, clinical studies have shown that traditional static stretching exercise may be detrimental to sports involving powerful movements. Dynamic stretches seem to be more effective at reducing muscle stiffness, which is thought to increase the likelihood of muscle tears. For this reason, many coaches now advocate static stretching away from competition to increase range of motion, and dynamic stretching prior to performing for injury prevention and preparation.

Some of the exercises below incorporate a stability ball. Stability balls are great for developing functional strength and core stability. They are inexpensive and extremely versatile. You will find them at any store that sells exercise equipment.

Side Bends
1. Stand with a shoulder width stance. Place a toning bar on your shoulders (optional).
2. Lean to one side keeping your torso straight. Do not bend forward or backwards.
3. Hold for a count of 2 and then repeat to the other side.
4. Complete 10 stretches each side.

Trunk Rotations
1. Stand with a shoulder width stance. Place hands on hips.
2. With knees slightly bent, turn from side to side keeping feet firmly on the floor.
3. Complete a total of 15-20 full swings.

Full Back Stretch
1. Lie on your back and bring both your knees to your chest with hands clasped under back of knees.
2. Roll forwards until your feet touch the floor and then immediately roll back until just before your head touches the floor.
3. Continue until you complete 10-15 full rolls.

Abdominal Stretch 1. Start by lying on your back on the stability ball holding a toning bar at your chest (the toning bar is optional). 2. Push back with your feet and simultaneously push the bar over and behind your head. 3. Your legs should be straight and your arms outstretched. 4. Return to the starting position and repeat for 10-15 reps.

Hamstring Stretch
1. Lie on your back and place a piece of exercise tubing (or rolled up towel) around the bottom of one of your feet.
2. Pull the tubing and raise your leg at the same time until a comfortable stretch is felt. Return to the starting position and repeat for 10-15 repetitions.
3. Repeat with other leg.

Groin Stretch
1. Start by placing your right knee on top of a stability ball and maintain your balance.
2. Slowly spread your leg out to the side until you feel a stretch on the inside of your thigh.
3. Return to the start and repeat for 10-12 repetitions before changing to the other leg.

Alternate Toe Touches
1. Start by standing with your feet spread as far apart as comfortably possible.
2. Lean forward toward one leg and try to reach your foot or until a comfortable stretch is felt in your low back and hamstrings.

3. Now try to touch the other foot with the opposite arm. This motion should be continuous, alternately touching each foot (as close as possible) with the opposite hand. =>  Important: skip this stretch if you are prone to low back pain or if it causes you any discomfort.

Leg Swings
1. Start by standing with your feet shoulder width apart.
2. Keeping your upper body perpendicular to the ground swing one leg forward and backward.
3. Do not swing your leg so hard that you cannot keep your upper body from moving.
4. Repeat for 10 full swings and repeat on other leg.
5. You can also swing your leg across your body stretching the abductors and adductors. 

Use these dynamic stretches as part of your warm up. Start with 10- 15 minutes of light aerobic exercise to make sure the body is thoroughly warm. While they are not as effective as static stretching for increasing flexibility, they can help to prevent injury and do not negatively effect strength and power immediately afterwards. Static stretches can be performed after training or competition to increase flexibility.