For a long time, sports scientists and coaches saw stretching as a performance-enhancing all-purpose weapon. It prevents injuries and protects against sore muscles, it was said. However, scientific studies do not clearly prove a protection against injury or a prevention of muscle soreness.
If you generally exercise little and or one sides, for example, by a professional activity with monotonous posture (long sitting), mobility training is the right one for you. their current flexibility we take into account in the selection of training tools and methods.
Your personal benefit of Agility Fitness Training for sports
Regular agility training leads to the following positive effects for you:
More agility gives you more exercise and strengthens your performance. They compensate for muscular imbalances, which often occur with one-sided everyday stress (e.g. sitting), through regular mobility training (by means of strength training). Your posture will be positively influenced. By increasing your flexibility through strength training, you generally reduce the risk of injuring yourself in unfamiliar movements in everyday life and /or sports.
You train your physical perception through appropriate agility fitness training. The increased body perception resp. the better body feeling will help you to recognize when you are in a tightening posture. Thus, you prevent tension and associated pain.
More functional mobility equals more freedom of movement. Combined with the right body tension, freedom of movement gives your movements suppleness, elegance and thus aesthetics.
A few tips on agility fitness training
Mobility through strength training
Increase your mobility through correctly performed strength training. We rely on a high quality of the exercise execution. These include slow, controlled movements over the maximum possible physiological range of motion (from full shortening to full extension and back again). The occurring during long muscle length muscle tension against the training load are extremely effective for increasing the mobility and prevention of muscle shortening. Therefore, never increase the training weight to the detriment of the amount of exercise. this will help you to gain more agility fitness training.
By the way
The classis “sore muscles” are the smallest (micro) injuries of individual muscle fibers. Such micro-injuries typically occur after unusual activities and solve in muscle repair resp. adaptation processes designed to protech the muscle from future similar stresses. “unfamiliar” refers to unusually powerful muscle contractions and/or unusually long muscle lengths. Sore muscles can therefore be prevented or reduced by immediately preceding or subsequent stretching exercises. Since, in contrast to endurance training in strength training, the muscles of the whole body are stressed over each full range of motion under load, stretching exercises are unnecessary after strength training.
Stretch-out after the endurance training
“stretch-out” stands for stretching. Post-stretching means that the muscles that are stressed during long-lasting, shortening muscle activity (as is common in endurance training) are briefly moved back to full length after training. We recommend that you do our stretch-out exercises to complete the endurance and group fitness training sessions, but not after strength training.
Varied endurance training
In long-lasing, monotonous movements, your muscles adjust so that they perform optimally. You do this by setting your length functionally accordingly. During endurance training, this often means that the muscles work at a shorter length (for example, this applies to the hip flexor muscles when biking with a bent posture). In order to avoid such tensions caused by long-lasting, monotonous activity, we recommend that you make your endurance training varied. Simple vary the training equipment! Depending on the duration of your endurance training, we consider it useful that you use two to three different devices in the same training.
We recommend that you use the newly acquired strength, endurance, flexibility and coordination as versatile as possible in everyday life and sports. A polysportive use of your muscles promotes mobility.
Do not exaggerate
Increasing mobility requires an improvement in the ability of the joint to stabilize. The latter is also mediated by strong and well-functioning muscles. Excessive mobility gains without simultaneous muscular stabilization, such as caused by excessive stretch training, can easily lead to congestion complaints. Therefore, do not increase your flexibility beyond the physiologically sensible level.
Unilateral stress in sport, but especially the sedentary lifestyle is responsible for the fact that human range of motion is hardly exhausted by anyone. In addition, flexibility is often underestimated in its role for general fitness.