Stretching using static stretches where various parts of the body are in turn moved until a gentle stretch is felt. Stretches are held for 10 – 20 sec, on both sides of the body, with 6 - 8 repetitions of each exercise 4 - 5 times a week.
|Stretching||Stretching the muscle groups most required for the activity being developed||Increase the demand of training to force flexibility to keep improving||Increase the length of the stretch or the number of repetitions completed or the time the stretch is held for||Be aware that if training stops for any reason, the training ‘load’ must be reduced when training is restarted||Change place/time of training, team up with someone else to train with|
How does stretching improve flexibility/suppleness?
By increasing the range of movement at a joint a performer would, for example, be able to stretch further or move their arms into a flat, table-like position to receive a powerful service in volleyball.