Flexibility

Was just at Stanford, everything they is based on dynamic activies that promote full range of motion.

That's a VERY watered down statement, but I'd say it's very important. They stressed that being a better athlete does not exactly help you hit a curve, but will help you to be able to, and stuff of that nature. Very interesting stuff.

dtiger,

i am reading a book now that speaks about the dynamic activities. the book also says that static stretching (just simple stretching without a moving body part, like bending down and touching your toes without bending your knees and holding in that poisition) does not help and may hurt your performance. they sound convincing but apparently the guy the yankees fired, for all the pitchers' injuries tried using that formula. but who knows, maybe the major leaguers wanted to go their own way and didnt really stretched and that what injured them, know one will ever know. but all im saying is, static stretching never really hurt anyone. until i know for sure, im gonna be doing both.

I know for sure that static stretching can't be as harmful to performance as ballistic.

Flexibility is vital to performance, but remmeber you must have a good balance as stability and flexibility are on two opposite ends of the spectrum. So if you're too flexibile your joint integrity will be low and your chance of injury will be high. Ditto if you have too little flexibility.

Both dynamic and static are important and I suggest you do both. Dynamic before and static after workouts. But if you've never used dynamic, ease into implimentation and continue static, but begin to move the major of your static work to post workout/practice.

Two things I've learned about stretching and balance. A player I've worked with hurt his arm and it was NOT due to overwork as he is a position player who pitched once every couple of weeks. Also, his pitching mechanics were deemed by video analysis to be very good.

His problem was cause by a lack of flexibility in his throwing shoulder and an unstable knee. Both put undue pressure on his elbow. Addressed the problems and he was able to avoid surgery and significant down time (not guaranteed for everyone, of course).

Also,a well respected college track coach told me that a static stretch will reduce running performance for up to an hour afterwards. A dynamic stretch designed to warm up the muscles as well loosen them is far superior.