How is flexibility related to the performance of an athlete?

Flexibility is highly related to performance of an athlete. If a muscle is excessively tight it is also shortened and not as strong as it can ideally be. When one muscle is weak and shortened another muscle must do more work and becomes fatigued and weak as well. In athletes this leads to decreased speed of movement, decreased strength and power, and can lead to injuries. Regular flexibility training helps maintain range of motion, strength of muscles, and prevent injury. It’s important to stretch all major muscles groups daily before work outs or practice and again after if you’re an athlete. 

Proper flexibility is necessary for optimal performance. If a joint does not have normal range of motion due to overactive/tight muscles, performance will suffer. For example, if your calf muscles (gastrocnemius and soleus) are tight/overactive your ankle range of motion will be limited which means you cannot flex your foot enough to get all your power on push off which would mean a slower race time, a missed rebound, a missed pass, inability to get to the net quick enough, and the list goes on. No matter the sport, proper flexibility is key if you want to perform at your absolute best. 

Flexibility will increase the joint range of motion, performance may be enhanced and the risk of injury reduced.

A tight neck muscle for example, may restrict how far you can turn your head. If during a tackle, your head is forced beyond this range of movement it places strain on the neck muscle and tendons.

A more flexible athlete is a more mobile athlete. It allows enhanced movement with greater ease and dexterity. 

Flexibility is paramount when it comes to athletic performance. Unfortunately, most people neglect to adhere to a proper stretching routine. Your flexibility, or lack thereof, is an indicator of muscle, tendon and ligament health. Over time strength training will shorten the resting length of muscles. If these muscles are not stretched out properly, you could develop muscular imbalances which can lead to a domino effect of problems. Some of these problems include: altered joint function, synergistic dominance (an occurrence of improper muscle activation by the body), and altered reciprocal inhibition (a concept in which a tight agonist muscle inhibits the neural drive to its functional antagonist).

According to NASM's Essential's of Personal Fitness Training textbook, poor flexibility is a contributor to poor posture and dysfunctions in the kinetic chain. These dysfunctions can lead to what is known as the cumulative injury cycle. This cycle is initiated by the body as a repair process and it works as follows: cumulative injury cycle > tissue trauma > inflammation > muscle spasm > adhesions > altered neuromuscular control > muscle imbalance > cumulative injury cycle repeats itself.

Obviously the effects of poor flexibility will cause a decrease in athletic performance. In order to perform optimally, the body must function correctly. Proper function begins with a comprehensive flexibility program. Flexibility training is beneficial for reasons including:

• Helping to correct muscle imbalances
• Increasing the range of motion of joints
• Decreasing excessive muscle tension caused by shortened muscles
• Relieving stress placed on joints caused altered muscle length
• Improving the health of the musculotendinous junction
• Helping to maintain normal functional length of muscles
• Improving the efficiency of the neuromuscular system
• Improving overall bodily function

Think of stretching and strength training as yin and yang; they compliment each other nicely. It is ideal for athletes to adhere to the flexibility continuum as outlined by NASM. This continuum consists of three phases of flexibility: corrective, active, and functional. The athlete would need to progress through these phases depending on their current state of musculotendinous health.

Clark, M. & Corn, R. & Lucett, S. (2008). NASM Essentials of Personal Fitness Training. 3rd ed. USA: Lippincott Williams & Wilkins. 144-149.