Stretching And Flexibility
Facts - Stretching And Flexibility

Key facts

Course Name:

Stretching and Flexibility for Pole and Aerial 

Course Length:

8 hours 

Training Options:

Online only

Course Cost:

£125

Modules Covered:

1. Defining Flexibility
2. The benefits and risks of being flexible
3. Factors affecting flexibility
4. Types of stretching
5. Other methods to increase flexibility
6. Guidelines for stretching
7. Postural problems and correction
8. Stretching and flexibility for pole and aerial
9. Special considerations

 

Pre-Requisites:

Suitable for all students and instructors of pole and aerial.

Assessment:

Assessment for this course is via an online, multiple choice test.

What people say

“Kate and her staff are very friendly and make you feel relaxed and at ease. They also provide help and advise after the course has been completed, which is an amazing help! I cannot recommend them enough! Can't wait for the next one!.”

Stretching And Flexibility

For Pole and Aerial

1. Online course

£125.00 Buy now

This course will provide you with a broad spectrum of theoretical and practical knowledge in the field of stretching and flexibility so that you can apply this directly to your pole and aerial work.

Flexibility training is probably the least understood of all of the components of fitness. This course will aim to provide you with the knowledge to design and deliver safe and effective flexibility programmes and sessions for your pole and aerial students. We will provide you with information about the benefits and risks of being flexible and of flexibility training. We'll look at the factors that control flexibility, we will review many of the different methods of flexibility training as well as other techniques designed to improve your range of movement identifying the pros and cons of each and providing advice and guidance on when might be best to use them and who with. Following the science of flexibility, we will focus on where you need to be flexible for pole and aerial hoop training and provide you with everything from warm up routines to specific stretches to improve specific moves and whole body sequences which you can build into flexibility specific class plans. Finally, the course finishes with guidance on stretching with specific populations such as ante-natal clients and hypermobile clients amongst others.  

UNIT 1 – DEFINING FLEXIBILITY

  • Flexibility and range of movement

  • Stretching

  • Mobility

  • Joint laxity and joint instability

  • Muscle tension 

 

UNIT 2 – THE BENEFITS AND RISKS OF BEING FLEXIBLE

  • Effects on speed, strength and power

  • Effects on endurance

  • Effects on dynamic range of movement

  • Effects on posture

  • Effects on injury risk

  • Additional benefits and risks 

 

UNIT 3 – FACTORS AFFECTING FLEXIBILITY

  • Controllable factors

  • Physical structure

  • Uncontrollable factors

  • Flexibility and DOMS 

 

UNIT 4 – TYPES OF STRETCHING
The how, when, why, benefits and risks of each of the following:

  • Static

  • Passive and active

  • Maintenance and developmental

  • Dynamic

  • Ballistic

  • PNF (CR and CRAC)

  • Active isolation 

 

UNIT 5 – OTHER METHODS TO INCREASE FLEXIBILITY

  • Massage

  • Foam rollers, balls and sticks

  • MET’s and MAT’s 

  • Yoga 

  • Tai chi, relaxation and meditation 

  • Resistance training 

 

UNIT 6 – GUIDELINES FOR STRETCHING

  • Official guidelines 

  • Case studies

  • Combining flexibility with CV, core stability and resistance training 

 

UNIT 7 – POSTURAL PROBLEMS AND CORRECTION

  • Common postural problems

  • Effective stretches to help correct postural problems

  • Effective strengthening exercises to help correct postural problems 

 

UNIT 8 – STRETCHING AND FLEXIBILITY FOR POLE AND AERIAL

  • A look at the requirements of pole and aerial

    i. Shoulder and upper back flexibility
    ii. Hip flexibility: The splits – square and turned out, box splits, and over-splits
    iii. Back and core flexibility
    iv. Ankle flexibility
    v. High risk exercises

  • Developing flexibility for pole and aerial

    i. General warm-up stretching and mobility exercises
    ii. General cool-down stretching exercises
    iii. Stretches for pole – for specific moves and using the pole
    iv. Stretches using the hoop – for specific moves and using the pole
    v. Stretching programmes (suggested class structures for pole and aerial) 

 

UNIT 9 – SPECIAL CONSIDERATIONS

  • Flexibility during and after pregnancy

  • Stretching with hypermobility

  • Developing flexibility after an injury

  • Flexibility for desk workers

  • Flexibility considerations with age 

 

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