Guide on Flexibility, Mobility, and Stretching - David Behm & Bernardo Requena | FSI Talks 11

Welcome to this podcast guide on flexibility, mobility, and stretching in football. We will explore key concepts such as the difference between flexibility and mobility, the most effective stretching techniques, and their practical application in football to improve performance and prevent injuries. Let’s get started with the article!

Alberto Fílter · @alberto.filter

October 9, 2024 |

9 minutes

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In episode no. 11 of FSI Talks, Bernardo Requena, sports director and co-founder of FSI Training, converses with professor David Behm. David is a professor, researcher, and one of the world’s leading authorities in the field of flexibility.

Throughout this discussion, they explore key concepts such as the difference between flexibility and mobility, the most effective stretching techniques and their practical application in football to improve performance and prevent injuries.

Flexibility vs. Mobility: What’s the Difference?

A crucial point addressed in the episode is the differentiation between flexibility and mobility.

Flexibility is defined as the passive ability of a muscle and surrounding tissue to stretch and extend, generally measured through passive tests.
On the other hand, mobility involves active movement through a range of motion, necessary for specific actions in the sport.

According to Behm, flexibility is more related to the maximum range of motion, while mobility focuses on the ability to move freely within the range required for a specific goal, such as a sprint or a directional change on the football field.

“Both concepts are complementary and necessary to optimize performance,” says Behm.

Training Techniques for Flexibility and Mobility

The episode also breaks down the main stretching techniques used to improve flexibility:

Static Stretching: Involves holding a stretch position for a period of time. Ideal for sessions outside of training.
Dynamic Stretching: Involves controlled movements that cover a full range of motion, such as arm circles or leg kicks.
Ballistic Stretching: Similar to dynamic stretching, but with quick and explosive movements. Requires proper preparation.
PNF (Proprioceptive Neuromuscular Facilitation): Combines active and passive contractions to increase range of motion.

Regarding mobility, Behm highlights exercises such as jumps, lateral movements, and knee raises. These activities are often part of professional teams’ warm-ups, complementing stretching to prepare the player.

Benefits of Flexibility Training

The benefits of flexibility training are numerous, especially in the context of football:

Improved performance: An expanded range of motion can optimize stride length and reduce resistance during movement, contributing to better efficiency and less fatigue.
Injury prevention: Recent studies show that short-duration static stretching (<60 seconds per muscle group) before exercise can reduce the risk of muscle and tendon injuries, especially in explosive activities like sprints and directional changes.

Sports Injury Prevention: How to Implement Flexibility

Behm suggests integrating stretching at two key moments:

Before training or a match: Incorporate brief static stretches, followed by dynamic stretches and mobility exercises.
Off the field: Dedicate specific sessions to prolonged stretching (60-120 seconds per muscle group) to prevent injuries and maintain muscle elasticity.

In cases of limited range of motion due to chronic injuries, Behm recommends using tools such as foam rollers, vibration guns, and assisted methods. These techniques complement traditional stretches, providing variety and improving results.

Flexibility at Different Stages of Life

Another highlighted topic is the impact of age on flexibility. Behm explains that over time, the elastic fibers of tissues are replaced by collagen, which decreases elasticity. However, regular exercise can slow down this process, as demonstrated by the case of veteran athletes who maintain exceptional levels of flexibility due to their consistency in training.

In young players, especially during adolescence, it is crucial to maintain flexibility routines to prevent significant losses in range of motion. Behm highlights that the lack of flexibility can be related to an increase in muscle injuries at this stage of development.

An Integrated Approach: Flexibility, Mobility, and Stretching for the Athlete

The talk concludes by emphasizing the importance of adopting an integrated approach to flexibility and mobility training. Behm underscores that the combination of different techniques and tools is key to avoiding plateaus and achieving optimal adaptation.

With the guidance and experience of experts like David, sports professionals have evidence-based strategies at their disposal to improve performance, prevent injuries, and maximize the potential of football players at all stages of their careers.

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Post Author

Alberto Fílter

Coordinator of FSI Lab and Host at FSI Talks

Alberto Fílter cuenta con un Doctorado en Fútbol por la Universidad Pablo de Olavide de Sevilla, además de un Máster en Alto Rendimiento Físico y Deportivo por la misma institución.

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