General Rules

Stretch to the point of moderate tension & hold for a minimum of 10 seconds (preferably 15-20 seconds). Once your body is warmed up, you can hold stretches longer.


Relax for 3 to 5 seconds and repeat. Spend additional time on muscles that are chronically tight.

Perform two to three sets per stretching exercise (time permitting).

Stretch in smooth and controlled manner; avoid fast and bouncy movements.


Breathe deeply and rhythmically.

Concentrate on the muscle being stretched.

Try to make progress every time you stretch.

Stretch before and after games & workouts.

Maintain a balance between stretching and strengthening exercises to insure joint stability, which will help minimize the chance of joint injury.

Warming Up


A warm-up consisting of exercises performed immediately before an activity to increase circulation & heart rate is an essential part of a good conditioning program. Physiologically, a warm-up elevates body temperature and increases blood flow. Generally, an athlete’s warm-up should be intense enough to increase body temperature and cause some sweating but not so intense as to cause fatigue.

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