Movement training - in the past called litheness training - has developed during the years. From the old system where the athletes "chopped" themselves to greater litheness to the more modern tighten - relax - stretch; also called stretching.

Everybody knows that after a match or a training lesson it is important to stretch out. By doing this the connective tissue in the muscles, which during the activities have been shorter, be stretched out again. By this you among other things avoid the risk of cramps and eventual pain in the muscles will be reduced. This form of stretching very much resemble the following exercises, but is indicated by only having the stretching phase, where the original length of the muscles is restored. Besides that the activity restores the bio-chemical balance in the tissue (calcium, potassium, sodium and acid-ions from the lactic acid).

The more goal-oriented movement training has many positive elements included. Muscles, which are tightened too early, causes more tense movements and reduced technical performance. In addition the movement training takes effect on many chronic-like troubles like myalgia, infiltration and inflammation in fat pads and tendon-connections as well as the acute injuries like muscle fibre injuries and strains. Further the movement training supply the muscles with more elastic energy. For example a runner can spare up to 50 percent of his energy, because the muscles sort of springs on every step and by that are contributing to less use of the direct use of energy. This springy effect is especially seen in the kangaroo's jumping technique, where each landing accumulates energy to the next jump, whereby the kangaroo only has to use a fraction of its jumping power at the next jump.

Before you start the movement training you must be aware of a couple of important things:
- Exaggerated movement training damages the joints
- One must not be pressed to greater movement without also increase the strength around the joint correspondingly.
- Too hard pressure makes damage instead of building up

Therefore all exercises must include the elements tighten (the muscle works and becomes stronger) - relax (the muscle relaxes) - stretch (the muscle is pulled longer and becomes more elastic).

Most par6ts of the body can be trained to greater mobility. The only places where it is not possible to go further without destroying the bone structure are the places, where the movement stops because the bones collides for example by stretching the knee or elbow joint.

The most common areas for movement training are:
- the hip-joint (influence on the following muscles: outward-leaders - inward-leaders - hip-stretchers - hip-benders - inward-rotators - outward-rotators)
- the knee-joint (influence on the following muscles: hollow of the knee muscles - knee-stretchers)
- the muscles in the hollow of the knee (influence on the following muscles: hollow of the knee muscles)
- ankle-joint (influence on the following muscles: calf-muscle - ankle-benders)
- shoulder-joint (influence on many large and small muscles: among others back-muscle - chest-muscle - delta-muscle and arm-bender-muscle)
- the spinal column (influence on the following muscles: straight belly-muscles - diagonal belly-muscles - deep back-muscles). All training of the spinal column must be followed up by intense technique training on order to secure correct use of the back.

There are some built-in reflexes, which protect muscles and tendons against damage.
These are called the myotatic reflex and the anti-myotatic reflex.

The myostatic reflex
This protects the muscles from being ripped up. When the muscle is extended, a signal is sent to the spinal cord, which activates a row of muscle cells - the muscle is tightened. Therefore the movement training with fast movement will have no special effect, because the muscle tries to pull together.

The anti-myotatic reflex
This protects the tendon to the muscle and react on pulling and drawings on the tendon. Again a signal is sent to the spinal cord, which through an intermediary neurone sends a message to the muscle to relax. This can be used in the stretching, where the muscle at first is tightened in order to obtain the anti-myostatic reflex. The free will can hold the idea, that the muscle still is to be tightened and hereby "drown" the reflex. When the stretch is made, the anti-myoatic reflex will still send relaxing impulses and the ability of relaxing in the muscles will be kept.

All the below-mentioned exercises are build on these principles.

- tighten  the/those muscles, which must be stretched for 10-15 seconds without moving the joint (isometric strength training)
- relax for 2-5 seconds
- move slowly the joint to its outer position and keep it there for 25-60 seconds. The pressure must not be painful, as the pain is the body's signal that something is about to be injured. The pain can be  indications of small muscle fibre rippings, which certainly do not make the muscle more supple -  far from it!

Exercises with partner demands that this person knows the exercise and knows the limit for the pull and the risk of injuries.

When the training is performed, the following must be complied with:
- make sure that you are warmed up
- avoid fast movements but use the anti-myostatic reflex
- avoid great strains but press controlled in the position where you can feel the stretch
- train one joint at the time
- train frequently ( 2 times a day would be fine)
- repeat the exercises 4-6 times
- use clothes which does not narrow your movements


Exercises:

The two-headed calf-muscle Stand on your toes	Place the foot to the read, keep the knee straight and press the heel to the floor and the hips forward.	Then bend in the knee and press it forward over the toes.
The hollow of the knee muscles Sit down with one foot forward and press the heel to the floor	Stretch the knee and lean your body forward with straight back and - if necessity bend the foot backwards.
The hollow of the knee muscles Lie down on your back and grasp behind one of your knees. Try to press the leg away from your hands	Stretch the knee and pull the leg over your head.
Inward-leaders of the thigh Stand with spread, bended legs with the palm of your hands against each other and the elbows against the knees. Try to press the knees together.	Spread - and stretch the legs and place your hands on the floor.	The stretch can also be made over one leg. .
Hip-stretchers (The buttocks) Lie on your back and lift the hips from the floor.	Sit down with one leg bended, resting on the floor and with the other legs foot in the floor on the outside of the "resting" leg. Press the knee in front of your body.
The fourheaded knee-stretcher Lie on the belly and hold tight on your foot while trying to stretch the knee.	Press the heel against your buttocks and raise the knee from the floor.
The deep hip-bender Sit down with the hands on a knee and try to bend the knee up against your chest.	Turn around into a position with the weight distributed between a foot and a bended knee. Press the hip forward.
The chest-muscle Standing with one hand on the ribs (or a door frame) and press the arm forward.	Then press the chest forward.
The neck-muscles Grab with one hand over the head and try pressing the head away.	Pull the head slowly down to the side. Hold the opposite shoulder down.
The broad back-muscle Place left arm over your belly and place right elbow in your left hand. Press your right arm backwards.	Lead right arm in front of your body, grab with left hand and pull the arm further in front of you.
Calf	Lower keg, frontside - front shinbone muscle	Knee-stretcher and hip-bender
Knee-stretcher, hip-bender	Knee-stretcher, hip-bender	Knee-stretcher, hip-bender
Inward-leaders	Inward-leaders	Inward-leaders and right hollow of the knee muscle
Inward-leaders (left) and hollow of the knee muscle (right)	Seat-muscles	Seat-muscles
Seat-muscles	Front shinbone-muscle	Deep hollow of the knee-muscle (left leg)
Hip-bender	Side-bender, spinal column, broad backmuscle (right))	Frontside, hip-bender
Chest and chest spinal column	Back-stretcher, neck-muscles	Stomach
Arm-stretcher	Wrist-bender	Wrist-bender, backside shoulder
Neck	Back - upper part	Chest, shoulder frontside
Hollow of the knee, seat-muscles	Hollow of the knee, seat-muscles	Inward-leaders
Chest	Frontside, upper spinal column