Flexibility is one of the important qualities of judo athletes, which directly affects the quality of completing judo movements and mastering difficult techniques. Good flexibility can make the movements more in place and reduce the occurrence of athletes' injuries. There are basically two training methods to develop flexibility, namely, dynamic stretching and static stretching. In judo training, these stretching methods are generally combined. It mainly develops the extensibility of the front, back and side muscles of the leg and the flexibility of the ilium and ankle joint. It is often necessary to train in different directions such as pressing, pulling, controlling and kicking, such as front, side and back. Next, I will explain to you how to train the flexibility of judo athletes, hoping to help you!

Training methods of leg flexibility of judo athletes;

(1) Stand upright or sit down, straighten your knees, bend your upper body forward against your legs, and you can stretch forward to the side. You can also put one leg on a crossbar, rib or similar tool.

(2) passive stretching. Leg pulling, the athlete lifts one leg on his back with his knees straight, and the partner or coach grabs the ankle of the leg lifting leg and presses it against the chest of the practitioner. The athlete's back is facing the wall or ribs, one leg stands, the other leg is lifted forward, the knee is straight, and the companion or coach helps to press.

(3) Kicks in various ways and directions can be kicked during the journey, forward, backward and sideways by holding the support. Because kicking is explosive, the number of exercises should not be too much, so the number of groups can be increased appropriately.

(4) Kneel down and press the foot surface, put your legs together, lean back, make your hips sit back and press your ankles, and at the same time stretch the muscles of the front thigh.

While doing judo leg flexibility training, we should also properly develop the flexibility of shoulders, hips and other parts. It is necessary to gradually increase the range of movements and the movements should be in place. If the external force helps, you should exert your strength step by step, and you must avoid pulling muscle fibers. During the interval of judo training, you can arrange some muscle relaxation exercises, relax your legs or do some massage. Warm-up activities should be done during flexibility training, and temperature should be paid attention to during practice. When the temperature is low, the warm-up time should be extended appropriately, or the corresponding muscles can be massaged in advance. Flexibility is easy to fade, so we should stick to regular practice, consolidate and develop the obtained practice effect.

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