Does Flexibility Increase Speed & Unlock Greater Power in Movement?

You’ve probably seen elite athletes performing unnatural feats of flexibility that seem beyond human capability. Gymnasts, for example, contort their bodies to execute jaw-dropping routines, while sprinters exhibit incredible range of motion as they drive their knees toward their chests. Flexibility exercises allows their bodies to move more efficiently, improving performance. If you want to run, jump, or throw better, enhanced flexibility will help you reach your goals. But does flexibility increase speed? This article will answer this question and illustrate how improving flexibility can help you boost your athletic performance.

Pliability's mobility app is a valuable tool to help you achieve these objectives. With hundreds of routines and guided programs to improve flexibility and mobility, Pliability will help you get the desired results to move better, reduce your risk of injury, and enhance your athletic performance.

What is Flexibility and How Does it Affect Performance?

Flexibility is the range of motion in a joint or series of joints. Flexibility is crucial for overall athletic performance as it affects movement efficiency and reduces the risk of injury. There are two types of flexibility: 

• Static: Static flexibility refers to the range of motion of a joint without regard to speed.
• Dynamic: Dynamic flexibility is the range of motion of a joint regarding speed. 

Both static and dynamic flexibility contribute differently to performing activities like running, jumping, and lifting. Improved flexibility can lead to better technique, enhanced posture, and greater agility.   

What is Flexibility and Why is it Important?  

Being holistically physically fit means much more than just being able to run a mile or ride your bike for 30 minutes. Complete physical fitness means more than going to the gym and lifting weights three times a week. Physical fitness encompasses five essential components:  

• Cardiovascular endurance  
• Muscular strength  
• Muscular endurance 
• Flexibility  
• Body composition  
  

Of these five, flexibility, the ability to move a joint through its complete range of motion, is the most neglected fitness component among the general population. It is a highly adaptable fitness component and can reap the benefits of flexibility training at any age. Flexible joints are crucial for the maintenance of pain-free and independent movement. 

What Affects Flexibility?  

Three components affect flexibility:

• Muscle elasticity
• Joint structure
• Nervous system

While heredity controls a person’s joint structure, muscle elasticity, length, and the nervous system can be positively impacted by regular flexibility training. 

Flexibility and Functional Movement  

Flexibility is essential for completing everyday activities with ease. Getting out of bed, lifting groceries, and vacuuming the floor requires a certain level of flexibility, which, if not attended to regularly, will deteriorate with age. Regular flexibility training can assist with increased joint mobility, better posture, decreased back pain, and a lower risk of injury. 

Flexibility and Sports Performance  

Not only is flexibility neglected among the general population, but it is also often misunderstood within the sports performance, athletic, and fitness communities. Flexibility training is usually absent from athletic and sports performance practices. Unfortunately, this neglected fitness component does not receive more attention to human performance, as it could significantly improve outcomes. Increased flexibility can improve:

• Aerobic fitness training
• Muscular strength and endurance
• Sport-specific training

Increased range of motion (ROM) prevents injuries through unimpeded, fluid movement. 

Flexibility training can decrease soreness and stiffness, particularly among athletes who train at higher frequencies and intensities. It is also a form of relaxation, which can positively impact physical and mental fitness. This can positively affect human performance through increased mental toughness. 

Flexibility and Athletic Performance  

We must utilize the entire muscle length to exhibit power and strength to achieve peak performance. If muscles are too tight, they may not be able to provide the explosiveness necessary for a particular movement. 

Tight hip flexors, for example, will not allow you to extend to a full stride while sprinting, thus inhibiting performance. Flexibility enhances movement and mobility for the athlete. 

Benefits of Flexibility  

Here are several key benefits of flexibility:  

• Improved performance of daily activities  
• Improved performance in exercise and sport  
• Enhanced joint health  
• Prevention of low-back pain and injuries  
• Relief of aches and pains (particularly in the muscles exercised)  
• Relief of muscle cramps  
• Relaxation and stress relief (mental and physical)  
• Decreased risk of injury due to more pliable muscles  
• Improved posture and balance (minimizes stress on spine)  
  

Static vs. Dynamic Flexibility Training  

Static and dynamic flexibility training is essential to become “flexibly fit” and to enhance performance. 

Dynamic flexibility is essential for daily activities and sports, as these require movement through complete ranges of motion (e.g., a golf swing). 

Static flexibility, conversely, is preferred for increasing overall flexibility through muscle elasticity and joint mobility. 

How to Get Started with Flexibility Training  

Flexibility training should be performed after the body's muscles have been properly warmed up to allow effective stretching. Flexibility fitness should be included for all major joints five to seven days a week. 

‍Here are some guidelines for general flexibility fitness:  

Frequency  

Three days per week (5 to 7 days is ideal) 

Intensity  

Stretch to the point of mild discomfort, not pain  

Time  

Hold stretches for 20 to 30 seconds and perform them two to three times for the same area  

Type  

Static stretching exercises that focus on the major joints (stretch slowly and do not bounce). For sports-specific performance, incorporate dynamic flexibility as well.  

If basic static stretching is too dull, try other popular methods, such as yoga, Pilates, or tai chi. These methods all incorporate proper breathing techniques, visualization and meditation, which can contribute to improved mental and physical performance.

Related Reading

• Why Is Flexibility Important
• Can Anyone Become Flexible
• Does Stretching Make You More Flexible
  
• Increase Back Flexibility
  
• Why Is Flexibility Important for Team Sports
• Which Activity Is a Type of Flexibility Exercise?
• Sports That Require Flexibility
• Mobility vs Flexibility
• How Long Does It Take to Get Flexible
• What Is the Best Strategy to Improve Flexibility in Your Legs and Back
• Why Do You Think Flexibility Is Important for Team Sports
• Sports That Require Flexibility

Does Flexibility Increase Speed? What Does the Science Say?

Flexibility can make you faster. Stretching and increasing your range of motion helps improve your muscles' efficiency, allowing them to move more quickly and with greater power. 

This is especially true for explosive movements like sprinting or jumping, as it will enable you to generate more force in a shorter amount of time. Increased flexibility reduces the risk of injury by helping reduce muscle imbalances that can lead to strains and pulls.

Does Flexibility Make You Run Faster? 

The idea of being flexible has been around for years, but whether it helps you run faster has been debated. Research suggests some benefits to improving your flexibility when running faster. Studies have shown that more flexible runners tend to experience less fatigue during their runs and can maintain a higher level of performance over an extended period.

The Role of Flexibility in Enhancing Speed, Coordination, and Running Performance

Flexibility allows muscles to contract and relax faster, allowing them to respond quicker when needed. This improved muscle control means better coordination and balance, which translates into smoother running with fewer missteps and more incredible speed. 

Having good flexibility also helps reduce the strain on specific muscles while running, making all the difference between completing a race in record time and feeling like you’re dragging yourself across the finish line after hitting several walls.

Flexibility: Key to Improving Running Performance and Overall Well-being

In addition to improving physical performance, having good flexibility also enhances overall well-being by helping improve posture and relieving stress on joints and ligaments throughout your body. Flexible muscles are better able to absorb impact from each stride taken during a run than stiffer ones would be able to do so. 

If you’re looking for improvements in your overall health and running speed, increasing your range of motion should be part of your training routine. Whether you’re an experienced runner looking for ways to shave seconds off their personal bests or a beginner just starting out trying to find some extra motivation, incorporating flexibility exercises into any exercise regime could provide just what they need.

Muscular Benefits of Stretching 

Stretching is essential to any workout routine, especially for improving muscle strength and tone. As it turns out, stretching can have several positive effects on muscles. It prepares the body for physical activity by loosening tight joints and tendons and increasing blood flow throughout the muscle fibers, which can help promote muscular growth.

The Importance of Stretching: Enhancing Range of Motion and Preventing Injury

One of the most important benefits of stretching before working out is increasing the range of motion. By elongating your muscles through regular stretching, you create more flexibility in the joint areas, allowing you to perform exercises with greater intensity and accuracy while reducing the risk of injury due to over-straining or pulling a muscle during exercise. 

This increased range will make workouts more effective and minimize fatigue as less energy is needed to move through each repetition or set, ensuring better results overall.

Stretching: Enhancing Circulation, Recovery, and Stability for Optimal Performance

Another benefit of stretching is improved circulation throughout your body’s tissues, including muscles and organs alike, providing them with nutrients that aid in recovery after intense workouts leading to faster healing times for strained joints, ligaments, and tendons associated with physical activity. 

The Role of Stretching in Improving Circulation and Enhancing Stability

Improved circulation leads directly to yet another significant advantage from stretching the strengthening of connective tissue around our bones, increasing stability, protecting us from harm when performing complex movements or participating in contact sports such as basketball or football where frequent jarring occurs, putting strain on weak points within our bodies like ankles, shoulders, etc. 

Stretching helps combat this issue, assisting athletes to stay healthy longer so they may pursue their goals without fear.

Related Reading

• Strength and Flexibility Training
• How to Become Flexible if You Are Very Stiff
• Flexibility Exercises for Beginners
• Flexibility Exercises at Home
• Back Stretches for Flexibility
• How Many Days Per Week Can You Perform Flexibility Exercises?
• Types of Flexibility Exercises
• Why Is It Important for Athletes to Be Flexible
• Benefits of Flexibility
• Flexibility Sports Examples
• Flexibility Workout Plan
• How Can Flexibility Training Reduce the Risk of Back Pain?
• How Frequently Should Flexibility Exercises Be Performed for Best Results?
• Flexibility Exercises for Kids

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Flexibility training can improve athletic performance, especially in sports that require explosive movements and quick direction changes, such as:

• Basketball
• Soccer
• Football

The more you can stretch and control your movements, the better your performance. Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to:

• Improve flexibility
• Aid recovery
• Reduce pain
• Enhance range of motion. 

Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or the ability to move, Pliability aims to complement your fitness routine and help you move better. 

‍Sign up today for 7 days absolutely for free, on:

• iPhone
• iPad
• Android
• On our website 

To improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app.

Related Reading

• Strength and Flexibility Training
• How to Become Flexible if You Are Very Stiff
• Flexibility Exercises for Beginners
• Flexibility Exercises at Home
• Back Stretches for Flexibility
• How Many Days Per Week Can You Perform Flexibility Exercises?
• Types of Flexibility Exercises
• Why Is It Important for Athletes to Be Flexible
• Benefits of Flexibility
• Flexibility Sports Examples
• Flexibility Workout Plan
• How Can Flexibility Training Reduce the Risk of Back Pain?
• How Frequently Should Flexibility Exercises Be Performed for Best Results?
• Flexibility Exercises for Kids