Define progressively. Progressively synonyms, progressively pronunciation. Progressive Velocity Flexibility Program; Progressive video; progressive wave. Hercules Rmx 2 Virtual Dj Serial Number. In 1990 Zachazewski recommended a ‘progressive velocity flexibility. While the literature would seem to support the benefits of dynamic flexibility warm-ups. Digitech Gnx4 Supermodels.

Static stretching is out. Nick Grantham examines the case for the new pretender Flexibility components are often included in training programmes as a key aspect of preparation for physical activity, with the goals of decreased injury risk and improved performance (1, 2). Exercises and drills to improve flexibility have traditionally been classified as either static or ballistic (see Table 1, overleaf). Ballistic stretching, with its focus on end-of-range movement, has long been the black sheep of the flexibility family. This stretch technique uses momentum to get the body or limb to forcibly increase its range of movement, an approach that can cause soreness and injury. Critics also say that ballistic stretching fails to provide adequate time for tissue adaptation to the stretch, and that it increases muscular tension, which makes it more difficult to stretch connective tissue.

By contrast, the inclusion of static stretching within warm-ups or training programmes has long been accepted without any scientific proof of its effectiveness. Of late, however, it seems that static stretching has also fallen out of favour, with critics arguing that it does not prepare the body for the movements employed later in training or in sports performance (3).

Much of this recent backlash can be attributed to a growing body of research suggesting that static stretching has a detrimental effect on the subsequent performance of speed, power and strength work (4). Studies have shown that static stretching can negatively affect the performance of a skill that demands high power outputs such as sprinting and jumping, even when preceded by a dynamic warm-up protocol (4). While the underlying mechanisms for this adverse effect are still not fully understood, the negative effects reported in the literature have left coaches and athletes looking for an alternative. Driver Trident Providia 9685. So, new ‘dynamic stretching’ protocols have been gaining a lot of attention (see summary box, opposite) as an apparently effective alternative way to enhance athletic performance, provide a safe warm-up and prevent injury (5, 6,7, 8, 9).

Haven’t we been here before? If you spend long enough working in the sports, exercise or rehabilitation industries, you will start to realise that everything is cyclical. Training techniques that you used 10 years ago will reappear under a new name to become the latest performance-boosting or rehab sensation. That, I believe, is what is happening with the current trend favouring dynamic flexibility work.

It seems to me that dynamic stretching is nothing more or less than a more ‘friendly’ version of ballistic stretching: it requires muscles to be moved through a range into some tension and then back out again. The main difference is that with dynamic flexibility, actions are supposedly controlled through a full range of movement, unlike the emphasis on small movements at the end of range used in ballistic work. Dynamic stretching can be performed slowly or quickly; actively (as in swinging an arm or leg under its own control); or passively, by someone else (10). Research has demonstrated that both ballistic and dynamic stretching enhance flexibility; however, dynamic stretching develops optimum dynamic flexibility, essential for all sports. Why are we only just starting to appreciate the benefits of dynamic stretching? In 1990 Zachazewski recommended a ‘progressive velocity flexibility programme’ (PVFP). This programme involved a series of dynamic (ballistic) stretches preceded by a warm-up.

The speed and range of lengthening was combined and controlled on a progressive basis (3, 11), as follows: ‘The athlete progresses from an environment of control to activity simulation, from slow-velocity methodical activity to high-velocity functional activity. * After static-stretching, slow short end range (SSER) ballistic stretching is initiated. * The athlete then progresses to slow full range stretching (SFR), fast short end range (FSER) and fast full range (FFR) stretching. * Control and range are the responsibility of the athlete. No outside force is exerted by anyone else.’ While no controlled clinical studies or research have been published on PVFP, the principle of progressively moving from static to a more dynamic programme of stretching seems sensible. Dynamic stretching in rehab While the literature would seem to support the benefits of dynamic flexibility warm-ups over static stretching in performance terms, at the moment there is no comparable evidence base for its use in rehab or for longer term flexibility gains.