Part II

          Stretching is an essential part of any student athlete’s training routine. However, the timing of stretching can vary depending on the specific goals and activities involved. Here are a few general guidelines:

BEFORE ANY TRAINING, WORKOUT, ETC.

Before any training, workout, exercise or practice: Dynamic stretching is recommended as part of a warm-up routine. Dynamic stretches involve moving parts of your body through a full range of motion, preparing your muscles and joints for the upcoming activity. Examples include leg swings, arm circles, and walking lunges. Make sure you incorporate sport-specific stretches in your warm-up routine. Dynamic stretching helps increase blood flow, improve flexibility, enhance performance, minimize injury, and keeps those overworked muscles strong.

AFTER ANY TRAINING, WORKOUT, ETC.

After any training, workout, exercise or practice: Static stretching is typically performed after the workout or practice session. Static stretches involve holding a position for an extended period, usually around 15 to 30 seconds. This helps improve flexibility, reduce muscle soreness the next day, and aid in recovery. Focus on stretching the major muscle groups used during the activity, such as hamstrings, quadriceps, calves, and shoulders. Hold each stretch for 30 to 60 seconds. Remember, this form of stretching should be gentle, not forced.

DURING BREAKS, REST DAYS

During breaks or rest days: Light stretching can be beneficial during breaks or rest days to maintain flexibility and prevent muscle tightness. This can include gentle stretches or yoga poses that target various muscle groups. Remember to listen to your body and avoid overstretching or pushing beyond your comfortable range of motion.

There are a lot of benefits to stretching! To name a few, stretching can increase and improve motion in your joints, increase blood flow and flexibility, and decrease feelings of stiffness and soreness. But, in order for stretching to be effective, you have to be responsible! Stretch safely, stretch responsibly, stretch effectively, stretch wisely, stretch smartly! Remember to consult with a qualified coach, trainer, or sports medicine professional for personalized advice based on your specific sport, training program, and individual needs.

Resources

How Much Do You Know About Stretching – Take The Quiz

Why Form Is Important In Working Out – Read Here

Video 10 Top Stretching Tips – Watch Here

Part III – A Closer Look At Dynamic Stretching