What Static Stretching Does to Your Muscles
During static stretching, you hold a position for several seconds until the muscle yields. This is precisely the problem before exertion: research shows that static stretching temporarily reduces muscle performance. The muscle is put into a relaxed state, even though you immediately need explosiveness, jumping power, and speed.
It also provides no clear advantage for injury prevention before exercise. The research on dynamic stretching is not conclusive either.
The Better Alternative: Active, Dynamic Warm-up
Instead of immobilizing the muscle, you should activate it. A good warm-up prepares the body precisely for what happens in training: running, turning, jumping, stopping.
You achieve this with:
- Running drills at increasing tempo – get the circulation going and activate the muscles.
- Active stretching in motion – hip rotations, lunges, controlled leg movements.
- Strengthening and balance – prepare core, legs, and equilibrium.
- Jumping and sprinting drills – get the body ready for real game speed.
Modern warm-up programs for injury prevention are built exactly on this principle. They completely replace the classic stretching warm-up.
So When Is Stretching Useful?
Static stretching isn't inherently bad – it just has the wrong place when done before exertion. After training, there's nothing wrong with it. It can be part of your cool-down routine if your players enjoy it.
What This Means for Your Training
If you've been starting your warm-up with extensive static stretching, it's worth making the switch. Replace static stretching with an active, dynamic program. Your players will enter training better prepared and more effective – and the risk of injury will decrease too.
The change will cost you nothing but an old habit.
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