Stretching and Flexibility Coaching
The Stretching and Flexibility Coaching domain tests whether you can select the right modality for a client's training phase, screen for red flags, prescribe acute variables and cue technique so mobility gains carry over into movement. Items blend anatomy, neuromuscular physiology and coaching judgment.
Corrective, active, functional
- Corrective flexibility (OPT phase 1): self-myofascial release, then static stretching - 30-second holds, 1–3 sets - to restore extensibility of overactive tissue.
- Active flexibility (phases 2–4): SMR plus active-isolated stretching; the agonist contracts to carry the joint through range while the antagonist is lengthened, 5–10 reps with 1–2 second holds.
- Functional flexibility (phase 5): SMR plus dynamic, multi-planar, movement-specific stretching, 5–10 reps.
Match the modality to intent: lengthen tissue versus prepare for movement.
Session design
Warm tissue first. Place dynamic work before athletic activity and save static holds for afterward, since prolonged static stretching acutely reduces force output. Stretch to the first point of tension, never pain; exhale into range; avoid ballistic bouncing unless the client is advanced and the sport demands it. Frequency runs from daily to three times weekly, and range of motion is reassessed to confirm the program is working.
Screening and scope
Refer out for sharp pain, numbness, tingling or joint-line pain. Modify for joint hypermobility (end-range work worsens it), osteoporosis (avoid loaded spinal flexion and rotation), pregnancy (no supine work after the first trimester) and uncontrolled hypertension. The coach does not diagnose or prescribe rehabilitation.
Worked example
A 38-year-old runner in phase 2 strength training reports tight hamstrings; the overhead squat shows a posterior pelvic tilt and rising heels. Reasoning: overactive hamstrings limiting hip flexion, so prescribe SMR to hamstrings and calves, active-isolated hamstring stretching (2 sets × 5 reps, 2-second holds), then a dynamic warm-up before running; static holds move to after the run. Reassess next session.
Traps
Assuming every "tight" muscle needs stretching - neural tension and joint restriction mimic it. Confusing active-isolated with dynamic stretching. Giving end-range stretches to hypermobile clients. Chasing pain instead of tension.