Stretching
Static stretching after training — improves range of motion long-term.
Execution
- Only when muscles are warm (after training or light warm-up).
- Move into each stretch slowly until you feel a light pull (never pain).
- Hold each position 30-60 seconds quietly, breathing evenly.
- 2-3 repeats per muscle per session — no cold-stretching from standing.
Tips
- Avoid static stretching right before heavy strength or speed work (leave 10-20 min).
- Flexibility takes weeks — patience beats intensity.
What stretching does — and doesn't do
Static stretching demonstrably improves range of motion when done regularly over weeks. A large part of that gain doesn't come from the muscle getting longer, but from an increased tolerance to the stretch sensation — the body allows more.
What stretching doesn't reliably do: prevent muscle soreness, prevent injuries, or speed up recovery. Those expectations don't hold up against the data. As a tool for more mobility, though, it works.
When to stretch
After training, or in its own session. Before strength and jump training, static stretching briefly lowers force output — that's where a moving warm-up belongs instead.
Execution
Move into the position slowly until you feel a clear but not painful tension, and hold it there for 30 to 60 seconds. Keep breathing calmly; the tension eases a little with every exhale. Don't bounce — that triggers a protective reflex that does the opposite of what you want.
Common mistakes
- Too short. Ten seconds isn't enough for an adaptation. Under 30 seconds, little happens.
- Pushing into pain. Tension yes, pain no. Pain triggers counter-tension.
- Irregular. Mobility responds to frequency. Five times ten minutes a week beats one session of fifty.