Designing a Stretching Program

What's up gymnasticbodies members.

It's been a while since I've been on here and I'm excited to receive some advice lol

My goal is: To create a stretching program for my 2 friends

that makes sense, can be measured, works, and

contains realistic goals that can be set and achieved

at the end of each month.

Backround: Ive achieved a high level of flexibility through Hung

Gar Kung Fu over the past thee years, but the problem is

I went through stretching blindly, without measuring my results,

setting goals, or even researching stretching. Most of my flexibility

was gained through static stretching, but I feel thatthe dynamic

stretching from the high kicks helped in overall flexibility as well.

I am capable of a full front splits both ways and can do them elevated

with good form. I am 9-12 inches from the floor with my side splits,

knees facing foreward. I have a perfect butterfly stretch (if that means

anything lol)

Situacion: My 2 friends have very little body fat and play soccer. They are both about

5'10-5'11. Problem is, they can't even touch their toes. I am creating this pro-

gram for them because they want to start Judo with me towards the end of

Febuary. Judo is twice a week, Monday and Thrusday 8:30-10 pm. Those are

the only 2 days I can make sure they are stretching and, knowing them, the

Only days they are going to stretch lol.

What I Want to do: I want to teach them both PNF stretching, but I'm still learning it myself :shock:

I feel that I have a better understanding of it after I read a few articles a few

moments ago. We are all 16 so I was wondering if not being 18 or older will be

detrimental for my 2 friends because a few sites say that one should be 18 or

or older to be able to do PNF stretching (Can u tell me why?).

Questions and Concerns: How do I go about completing my goal (states above)?

Can one do PNF stretching if they are only 16?

Can my friends see results with PNF stretching only twice a week?

Can static stretching and PNF stretching be performed in the same program, if so how?

Should 48 hours of recovery be set aside after each PNF stretching session?

How many different muscle groups can be stretched aucessfully in one PNF stretching session?

How I Am Planning to use PNF Stretching: The way I see it, one should PNF stretch with a partner for the best effects. From the

first article I real, one partner should (for example, lying on back while partner

One leg towards you) push your leg until it reaches a comfortable stretch and leave it

for 15-30 seconds. Then the person being stretched pushed their leg resisting their

partners push as hard as they can, unless they have an injury, for 6 seconds and then

Relax while your partner pushes your leg into a slightly deeper stretch and holds it

For 15 or 30 seconds. then repeat 2-4 times.

Correct me if I'm wrong on anything above. Advice is much needed and appreciated.

Feel free to ask questions if I didn't make somthing above clear enough for you.

I got my info on PNF stretching from the first site on the top of the list when I searched

For it on Google.

P.S. I did all types all this on my I-pod touch in Mexico at 3 AM (seattle time) on my grandpa's wifi connection lol (no joke)

http://agt.degreesofclarity.com/stretching/

A lot of this is based on my basic warmup and stretching program for my boys, typically I follow it for myself. There is a few good links in there by Brandon.

Some stretching is better than none.

http://board.crossfit.com/showthread.php?t=32663&highlight=stretching+wod is where it originally started from.

Thanks for the reply Blairbob.

From ur posts on Crossfit you sound like a badass with you of boys lol.

Those are pretty good links and answer some of my questions, appreciate it.

With your program for your boys that you posted on crossfit,

how long did it take for your boys to achieve a full front split (both ways)?

My friends do soccer and maybe having them do a front split without proper strength in the stretched muscles

will be detrimental for their sport. I believe that I read somewhere that being overflexible without strength

to match is a bad thing, but I'm not sure.

Does PNF stretching build strength in the stretched muscles? If so, can strength be built indefinently through PNFing or will other methods of building strength building in those muscles have to be adopted for optimal gains?

From your knowledge, what are other ways that one can build strength in the muscles

being stretched in the front and side splits?