Flexibility refers to the range of motion of the body and its joints without strain. There are two types of flexibility: active flexibility which is self-produced motion and passive flexibility which uses external forces. Flexibility affects other performance factors and is necessary for development of movement skills, prevention of injuries, and motor learning. Factors that influence flexibility include joint structure, muscles, coordination, strength, age, gender, activity level, and weight training technique. The document discusses static and dynamic stretching techniques. It concludes that improving flexibility in the ankles, hips, and trunk can increase speed and save energy during athletic performance.

2. Flexibility is the ability of an
individual to move the body and its
part through as wide a range of motion
as possible without undue strain to the
articulation and muscle attachment.
• (BY:- JOHNSON, BARRY L. and NELSON, JACK
K., 1978)

3.  ACTIVE FLEXIBILITY: Active flexibility refers to the
maximum ROM that can be produced under active
muscular control for a particular degree of freedom of
any joint. (e.g. stretching a joint by a sportsman
himself without any external help)
 PASSIVE FLEXIBILITY: Passive flexibility refers to the
maximum ROM that can be produced by imposition of
an external force without causing joints injury. (e.g.
stretching exercise with the help of a partner.)

4. Flexibility has important inter-relationship with other
performance factors. It therefore, determines the other
factors to a lesser or greater extent.
 Flexibility is a necessary prerequisite for maximal
development of movement force and speed.
 Flexibility allows movements with minimum of muscle
tension and internal resistance.
 The motor learning requires adequate level of
flexibility of the concerned joints.
 Flexibility is indispensable for prevention of injuries.

5.  ANATOMICAL STRUCTURE OF THE JOINT.
 LIGAMENTS OF THE JOINTS.
 STRETCHABILITY OF THE MUSCLES.
 CO-ORDINATION
 STRENGTH
 AGE AND GENDER
 ACTIVITY LEVEL
 WEIGHT TRAINING WITH LIMITED ROM.

7. There are two general stretching technique in use today:
 Static Stretching (continuously holding and stretch
position),
 Dynamic Stretching (sometimes referred to as ballistic
stretching if movement are not controlled).

10. With poor flexibility, speed is hindered
since the muscles have to work harder to
bring about a maximum length of stride
from the legs, which is one of the
components needed to increase speed. This
extra work results in a greater loss of the
energy and will obviously hinder your
performance on the field. By increasing the
flexibility of the ankles, hips and trunk,
greater speed can be achieved as well as
saving a great deal of energy; allowing you to
play harder and longer.