Prior to starting a workout program or a game, it is recommended to perform a warm up routine.  There have been contradictory reports and studies that discuss the use of Dynamic Stretching vs. Static Stretching.  Dynamic Stretches incorporate more sport-specific stretching through a range of motion to gradually increase reach and speed of movement.  Static stretches incorporate reaching to a point of tension and holding the stretch.  Static stretches have been used for many years for two main reasons: injury prevention and performance enhancement.  Recently there have been several studies that indicate that Dynamic Stretching is more beneficial prior to a workout or game and Static Stretching should be used after the workout or game.  You can find more information regarding this issue throughout various resources.

There are several Dynamic and Static stretches included under this section.  Before implementing any of these stretches into a regime, I strongly suggest you attempt to perform the stretches in a methodical fashion.  This will give you an idea of how the stretch feels like and which muscles and tendons are affected. 

Once proper execution of a dynamic stretch is achieved, increase the tempo of the movement, this will provide maximum benefit to the muscles and tendons.  When proper execution of a static stretch is achieved, very gradually continue to increase the tension of the stretch.  When stretching is executed correctly and performed with maximum effort, the player’s durability will improve. 

The repetitions and seconds provided are recommendations only; every player must be able to execute the stretches at their own pace. Remember, it is important to keep in mind the player’s age, current activities, and physical and mental condition.  It is recommended that you check with a physician prior to starting any type of exercise and/or training program.