To prevent injuries and unleash your explosive power, know how to stretch… and then commit to healthy habits.  But, stretching isn’t as simple, easy, or “lazy” as it may seem.

A good stretch will either wake up your muscles and prep them for power!  Or, they will put them nicely to rest and allow them to recover.  So, know how to stretch (differently) before and after workouts, training, or the game.  It will make a world of difference in your performance.


PNF stretching  (Proprioceptive Muscular Facilitation)

  • A combination of passive stretching and isometrics contractions
  • Usually involves a partner to help active one set of muscles, while the opposing set is relaxed
  • Performed properly and regularly will produce great results in a relatively short period of time

Dynamic stretching

  • Relaxing and activating muscles through controlled movement
  • 5 to 10 minutes a day can enhance overall strength, flexibility, stability, and mobility
  • The best type of stretching before a game

Static stretching

  • Slow and controlled with positions being held for a least 30 seconds
  • Can be effective on days off to increase flexibility and enhance recovery from previous workouts
  • Not the best stretch before a game because the muscle becomes too relaxed

Ballistic stretching

  • Uses body momentum to bounce through a stretch without allowing the muscle to relax
  • Greater chance of muscle or connective tissue injury
  • Not a recommended form of stretching


Example of dynamic flexibility exercises:

  • Inchworm (or Forward hand walks)
  • Forward lunge walk
  • Straight-leg dead-lift walk
  • Lateral lunge