Mobility training works on joint range of motion, balance, core strength, and is a great warm-up.

There are misconceptions about the importance of flexibility for hockey players. Flexibility, or stretching, before a game is not essential for enhanced performance. Moreover, having increased flexibility does not dramatically reduce the risk of injury. Mobility training, however, being relatively new in sports performance, is similar to a dynamic warm-up, but better. Mobility training works on joint range of motion, balance, core strength, and is a great warm-up.

How important is flexibility and stretching for sports performance?

The importance of flexibility is sport dependent. Sports like gymnastics require a lot of flexibility and range of motion of the joints because of the characteristics of the events. Other sports like hockey, require “sport specific” flexibility of joints, muscles, and tendons. Hockey players need some flexibility in the hips, especially the hip adductors (the groin) because they are constantly pushing off to the side which stretching the groin. Internal and external rotation of the hips for pivots is a requirement. The core, back, shoulders, and knees do not require a lot of flexibility. In fact, Stuart McGill, Ph.D., spinal biomechanics expert at the University of Waterloo, indicates that the back requires stability not flexibility (for injury prevention).

Psychology of stretching

There is a strong psychological component to stretching. Some athletes feel better and more confident when they stretch prior to a game or practice. Stretching can be somewhat of a superstition for some athletes, which can be important in preparation for a game.

Does increased flexibility and stretching decrease the risk of injury?

In the past 10 to 20 years, there has been a lot of research done on the effects of stretching on injury prevention. Previously, it was thought a more flexible muscle was less likely to be injured. However, most of the research in this area has shown that having flexible muscles does not necessarily reduce the risk of injury. The reason for this is because injuries occur to muscles that are fatigued and fail, plus most injuries occur within a normal range of motion as opposed to a muscle that is stretched too far and causes a strain.

There has also been interesting research done with sprinters and middle-distance runners and flexibility. The primary finding of the research was that runners with less flexibility in their hamstrings were more efficient runners on a treadmill running test.

Groin Strains

An example of an injury occurring within normal range of motion is a pulled groin. Pulled groin is a general term used to describe a strain of the groin muscles which are called the hip adductors. During the skating stride, when the legs push to the side this movement is produced by the hip abductors (muscles on the outside of the leg) and the butt muscle (gluteus maximus). As the leg pushes to the side, the groin muscles (hip adductors) stretch until the recovery phase of the stride starts. At which time, the hip adductors must slow down the movement of the leg pushing to the side and this is done by the hip adductors using what is called an eccentric muscle contraction. An eccentric contraction is when a muscle contracts as it gets longer. An example of an eccentric contraction is what the quadriceps do when we sit down. If the hip adductors are weak, tired, or not ready a high velocity eccentric contraction, this is when the muscle can get strained and results in a pulled groin. And this has nothing to do with flexibility, rather, conditioning, training, and strength development of the hip adductors.

Is stretching a good warm-up and cool down?

Stretching decreases blood flow, so it is not a good warm-up or cool-down. The best way to warm-up the muscles is to do movement., ie: mobility training. Stretching feels good so many athletes like to stretch before and after games and practices.  But in terms of the physiology of stretching, it is not the best way to prepare the body for games and practices. It is also not the best choice to cool down. One of the best ways to cool down is to go for a walk (treadmill or around the arena) or ride a spin bike, both at very low intensities for 15 – 20 minutes.

Mobility Training: What is it and how is it beneficial?

What is mobility training?

Mobility training is a series of movements taking each joint through a range of motion with muscle contractions. This kind of training includes the following:

• Flexibility
• Range of motion movements
• Strength
• Core training
• Balance

Mobility training is the new stretching. The exercises take each joint through a full range of motion.  The exercises are done in the following positions:

• Standing
• Side lying left and right
• Prone
• On the back
• On all 4’s
• Kneeling – one knee or two
• Sitting

Mobility training is a much more efficient warm-up than stretching. Having said that, if a player wants to stretch, a good combination is to stretch first, then do mobility training to warm-up the muscles. Unlike stretching alone, mobility training combines stretching muscles and tendons, strength to do the movements, and core training to maintain balance.

Examples of Mobility Exercises (all exercises are from Mike Bracko)

Conclusion

Stretching feels good, but has limited benefit for reducing injuries and preparing players for practice or games. The best way to prepare the body for practice or a game is to move the muscles/body with low intensity contractions and taking the joints through a range of motion, all of which mobility training does.