Before stretching, athletes should get their bodies loose and prepared for stretching. They should take a light run for about three to five minutes, which will loosen muscles and get them ready for optimal stretching. After the light run, stretching the body from head to toe can begin.
Depending on the sport the athlete is preparing for, stretches should focus on the muscles that will be used most. For example, a volleyball player should focus on arm, wrist, and shoulder stretches, while a soccer player should focus on hip, leg, and ankle stretches. Though athletes should direct their stretching to the muscles they’ll be using the most, they should not discount the importance of stretching their whole body before playing.
Each stretch should be held for a count of ten seconds. Stretches should be repeated more than once (usually twice), but it is up to the discretion of the athlete and what he or she feels she needs. It is important to stretch before playing and throughout play if muscles tighten. Whenever the athlete feels a muscle needs attention, it should be given the necessary attention. The worst thing an athlete can do is not give muscles the time, care, and attention they need for optimal safety and performance. An athlete should never engage in a sport without stretching because of the damage he or she could do to the body, which could result in severe or even permanent injury. At times, injuries cannot be avoided due to overuse or strain on the muscles; however, stretching is the key to preparing the body for safe participation in sports.
