Static stretching

A static stretch is a slow and constant stretch with the end position held for at least 30 seconds (Beachle and Earle, 2008). With static stretching, the target muscle is relaxed and stretched until a mild stretch is felt within the muscle. It is important not to force the stretch too far as this can lead to injury (Beachle and Earle, 2008). As this stretch is performed slowly and in a controlled manner it has a very low risk for causing injury to a player. Static stretching is a great way of improving flexibility but static stretching is commonly used in the warm-up and this may not be ideal for performance. Static stretching is designed to promote flexibility and increasing flexibility right before training or a game may not be ideal. The player may not be used to performing and training with this increased level of flexibility and movement patterns might lack control as a result (Joyce and Lewindon, 2014). After training, static stretching is a good training method to use in the cool-down. It is slow, calm and relaxing which will help achieve the main aim of a cool-down which is to return the body and mind to pre-exercise level. Some examples of static stretches are shown in the videos below.

Hip flexor stretch

Calf stretch

Shoulder stretch

Hamstring stretch