1. Stretching

2. Guidelines for Stretching
NBA-WNBA
Never Bounce
Always Warm
Normal Breathing
Appropriate
Do not stretch injured muscles
Do not stretch to the point where you feel pain
Start slowly

3. Flexibility - F.I.T. Frequency Intensity Time
Minimum 2 – 3 days a week
Best to do some stretching daily
To the point where you feel tension, not pain
15–30 minutes total
Static stretches of warm muscles; 20–60 seconds, three sets

4. Types of Stretches Recommended Not Recommended Static Stretching
Dynamic Stretching
Passive Stretching
PNF
Ballistic Stretching
Active Isolated (AI) Stretching
Isometric Stretching

5. Static Stretching
The most common type of stretching which involves gently stretching to a fairly comfortable position and holding it for 20 – 60 seconds.
Do not bounce or move into the stretch too quickly.
Do not stretch to the point of pain.
Stop stretching if you feel discomfort in the joints.

6. Dynamic Stretching
A more advanced stretch which involves controlled body movements which take the muscles to the limit of their range of motion.
Examples include leg swings, arm swings, and torso twists.
Movements should be smooth and controlled.
Can be incorporated into a warm-up.
Done in sets of 8 – 12 repetitions.

7. Passive Stretching
Similar to static stretching except that the force used to stretch the muscle is external, either by a partner or apparatus.
Ensure there is good communication between you and your partner.
Movements should still be slow and not done to the point of pain.

8. PNF (Proprioceptive Neuromuscular Facilitation)
Contract-Relax:
After assuming an initial passive stretch, the muscle being stretched is isometrically contracted for seconds, after which the muscle is briefly relaxed for 2- 3 seconds, and then immediately subjected to a passive stretch which stretches the muscle even further than the initial passive stretch.
This final passive stretch is held for seconds. The muscle is then relaxed for 20 seconds before performing another PNF technique.

9. PNF (Proprioceptive Neuromuscular Facilitation)
Contract-Relax-Contract:
It involves performing two isometric contractions: first of the agonists, then, of the antagonists.
After assuming an initial passive stretch, the stretched muscle is isometrically contracted for 7-15 seconds.
Then the muscle is relaxed while its antagonist immediately performs an isometric contraction that is held for seconds.
The muscles are then relaxed for 20 seconds before performing another PNF technique.