In the world of sports, we often hear things like, "Because their bodies are stiff, their defensive range is limited," or "Flexible players move better."
However, does softness really expand the defensive range?
To put it simply, what is directly related to defensive range is not static flexibility such as bending forward or spreading your legs, but the range of motion (mobility) that is effective during play.
◎ Defensive range is not determined solely by "softness"
Defensive range is determined by a combination of several factors, such as reaction speed, initial movement speed, footwork, and how the body is used.
In fact, there are many athletes who appear stiff but have a wide defensive range, and conversely, there are also athletes who are highly flexible but have slow initial movements and are not good at defense.
In other words, it is not a simple relationship of "flexible = good defense."
◎ What is effective in defense is "range of motion (mobility)"
Flexibility has two aspects.
The first is static flexibility , measured by bending forward or doing splits, and the second is dynamic flexibility , which allows you to use your joints smoothly during movement.
Static flexibility can be used as an indicator of body stiffness, but it does not have a direct impact on defensive movements in many situations.
On the other hand, dynamic flexibility is called range of motion (mobility) and is directly related to the ease of movement during play.
Let's take tennis defense as an example.
The defensive range of tennis is not simply a matter of whether you are flexible or not.
- - Reaction speed to opponent's shots
- - Speed of the first step
- ・Fine footwork
- ・How to use your body until you reach the hitting point
It is made up of a combination of several elements, the most important of which are mobility of the hips, ankles, and trunk .
① Internal and external rotation of the hip joint improves your ability to turn left and right and to adapt to an open stance.
② Dorsiflexion of the ankle allows you to move quickly while maintaining a low posture.
3) If your torso rotates smoothly, you can quickly change the direction of your body while running and connect to your next shot.
By increasing these mobility skills, the time lag between reaction and movement is reduced, allowing players to naturally take that extra step to reach a ball that was previously out of their reach, leading to an expansion of their defensive range.
◎Mobility and other factors are also necessary
In order to maximize defensive range, not only mobility but also the stability that supports it, in other words the muscle strength and speed that support posture, are essential.
If it is too soft, the movement will be unstable, and if it is too hard, the initial movement will be delayed.
What you need is a body that can move and be moderately stiff .
◎Training to improve mobility and stability
There are various exercises for the hip joints, ankles, and core, but this time we will introduce the lunge + twist, which can be done on the whole body.
the purpose:
Increase hip and core mobility while maintaining lower body stability
method:
1. Stand upright and step forward with one leg, putting your weight on the front leg.
2. Bring the knee of your back leg closer to the floor, keeping your upper body upright.
3. Place your hands together in front of your chest and rotate your upper body toward your front leg while keeping your pelvis facing forward.
4. Return to the front and alternate between left and right
*Once you get used to it, gradually increase the width of your steps.
◎Summary
Defensive range is not simply determined by how flexible your body is.
What's important is not static flexibility such as bending forward or spreading your legs, but mobility that allows you to move using your range of motion while playing.
Increasing the range of motion of the hip joints, ankles, and core allows for faster initial movements and turns, and that "one more step" translates into better defense.
Aim to expand your defensive range by building a body that combines mobility and stability.
Author
Ikejiri-Ohashi Sera Clinic Physical Therapist Tomonori Ishizuka
Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic
Ikejiri-Ohashi Sera Clinic