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The Flexibility Training Pyramid below outlines a clear, progressive path for developing sport-specific flexibility. Just like in strength training, building a strong foundation is key to unlocking more advanced, dynamic capabilities at the top of the pyramid.

Flexibility is typically defined as the range of motion (ROM) available at a joint. (1) Increasing or utilising a joint’s ROM requires a degree of extensibility of the muscles and connective tissues brought about from a force or torque. (2) The concept of flexibility can be further broken down into sub-disciplines outlined in the infographic.

We all know it’s important to recover between training sessions and competition bouts, however with so many