Is the basic method of flexibility training the repetition training method

The answer is of course no. Repeated training is just a type of execution logic when implementing flexibility training, and it is far from the core basic method.

Anyone who has been to a gym or trained with a professional team knows that the core logic of flexibility training has never been to "repeat the same movement to pile up volume", but to elongate muscle fibers and improve the extensibility of soft tissues around joints through different muscle stimulation modes. The three core methods we commonly use, static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF), have no essential logic to do with repeated training.

Take the most common hamstring flexibility improvement as an example. If you really believe in "repetition is enough" and do forward bends repeatedly every day, you may even injure your lumbar spine. Instead, it is better to bend down to a position where there is obvious stretch but no pain, stop for 30 seconds, and do 3 sets. This is the logic of static stretching. It relies on continuous stretching to allow the muscles to adapt to the new length, and there is no need to move repeatedly. I met a runner before. I heard someone say "just practice more leg presses". He repeated the leg press 50 times every morning and evening. After practicing for a month and a half, the forward bend in the sitting position was still stuck at -2cm, and even the toes could not touch. Later, I changed the plan for him. Before each training, he did 3 sets of 30 seconds of high leg raises to warm up the muscles, and then used the PNF mode: Lie on your back and raise your legs until the stretch feels the most. In the strong position, I pulled my thighs with my hands, and first exerted force to resist the force of my pressing down for 6 seconds. After relaxing, I pressed down for 10 seconds. Do 3 times in each group. Finally, add 2 groups of 30-second static leg hugs. I practiced 3 times a week. Within four weeks of sitting forward, I touched my toes. I didn’t let him repeat many movements during the whole process. The core is the stimulation mode, which is much more useful than blindly stacking repetitions.

Of course, there are different voices in the industry now. Many popular science writers for ordinary enthusiasts will think that ordinary people do not have special exercise needs, but just want to maintain daily flexibility and not stiffness. Repeating simple dynamic stretching for 10 minutes every day, such as swinging the arms and pressing the legs, is the most cost-effective, and there is no need to do PNF or static maintenance. There is nothing wrong with this statement, but it is aimed at the light needs of the ordinary people, and cannot be equated with the definition of the basic method of flexibility training at the professional level.

The reason why there is an illusion that "the basic method is repetition training" is actually that when many grassroots coaches teach young people to lay the foundation, they will use repetition as the execution method of movements. For example, to practice cross splits, they repeatedly open and close the hips, and to practice shoulder and back flexibility, they repeatedly perform straight arm wraps. This gives people a feeling that "flexibility can be achieved by repetition." However, in essence, these repetitive movements still fall within the framework of dynamic stretching. Repetition is only a means of execution, not the method itself.

If you really want to practice flexibility, you don’t need to worry about whether to add the number of repetitions. First, figure out whether you want to specifically improve your range of motion, or just relax and maintain your condition every day. Choosing the right method is much more effective than just stacking up the amount.