PNF Stretching

PNF Stretching is mentioned in the FIFA training schedule. Below are the related definition to enable you to understand the meaning and thus understanding your training. Training with a good mind will reaps favourable results.

PNF Stretching: PNF is an abbreviation for proprioceptive neuromuscular facilitation A technique for increasing flexibility which combines muscle tension with passive stretching. Also sometimes called isometric stretching.

PNF stretching, or proprioceptive neuromuscular facilitation stretching, is an occupational therapy and physical therapy procedure designed in the 1940s and 1950s to rehabilitate patients with paralysis.[1] It is often a combination of passive stretching and isometrics contractions. In the 1980s, components of PNF began to be used by sport therapists on healthy athletes. The most common PNF leg or arm positions encourage flexibility and coordination throughout the limb's entire range of motion. PNF is used to supplement daily stretching and is employed to make quick gains in range of motion to help athletes improve performance. Good range of motion makes better biomechanics, reduces fatigue and helps prevent overuse injuries. PNF is practiced by chiropractors, physical therapists, occupational therapists, massage therapists, athletic trainers and others.

Isometric Stretching: Isometric stretching is a type of static stretching (meaning it does not involve motion) which involves the resistance of muscle groups through isometric contraction of the stretched muscles.. The use of isometric stretching is one of the fastest ways to develop increased static-passive flexibility and is much more effective than either passive stretching or active stretching alone. Isometric stretches also help to develop strength in the tensed muscles (which helps to develop static-active flexibility), and seems to decrease the amount of pain usually associated with stretching. The most common ways to provide the needed resistance for an isometric stretch are to apply resistance manually to one’s own limbs, to have a partner apply the resistance, or to use an apparatus such as a wall (or the floor) to provide resistance.
(Stretching the triceps, deltoids, calfs muscle, quadriceps or thigh muscles etc. )

Active Stretching: An example of this method of active flexibility stretching is doing high kicks with the leg. This is the type of flexibility exercise has more potential for muscle tears and soreness than passive or partner stretching, which is the practice of having a relaxed limb moved beyond its normal range of motion with the assistance of a partner.
(Calisthenics exercises that are done within the 20 meter cones - knee lift, back heel, side steps, back running etc).
Active stretching uses agonist and antagonist muscles. Agonist muscles are whichever muscle is contracting muscle and the opposing muscles are called antagonist muscles. When agonist muscles contract, contraction of the opposing antagonist muscles is inhibited, which means one muscle contracts and the other relaxes. But that is only true to a certain point because there are nerve endings in each muscle which monitor the change in length of the muscle and the rate of change. If a muscle is jerked too hard or too fast, muscle spindles activate a protective reflex contracting the opposing muscle muscle. While necessary for the protection from injury of muscles in sports and normal everyday life, this protective reaction makes effective stretching more difficult.

Dynamic Stretching: The use of a controlled swinging movements through the range of motion of a limb, in order to warm up or increase flexibility. See�Active Stretching.
Static Stretching: A type of stretching in which a relaxed position is held without moving for a significant period of time. As opposed to dynamic stretching in which the limb is moved vigorously to stretch.

Ballistic Stretching: The use of momentum or “bouncing” to force a limb beyond its range of motion in order to warm up or increase flexibility. Examples of ballistic stretching would be leg swings or bouncing in splits. Such stretches may lead to injury if the body is not thoroughly warmed up, but if done carefully (with light force and controlled amplitude), experienced gymnasts may benefit from these flexibility exercises.

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Posted by Gymnastics Zone
http://gymnasticszone.com/definition-pnf-stretching
http://en.wikipedia.org/wiki/PNF_stretching