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Static stretching

  • Long hold in a stretch position (it takes 2 minutes for a change in soft tissue/ greater flexibility)
  • Has been associated with improved range of motion (ROM) and should be implemented as part of a flexibility programme outside of the playing environment/ after hard training session or match
  • Has been associated with a loss of muscle stiffness. Stiffness is not related to flexibility or soreness but is more to do with max force production, running speed and power.

If you imagine your muscle as an elastic band, you can stretch it quickly and it will go back to its same elasticity but if you hold it in position for an extended time it can become limp and not as powerful. 

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