How long should i hold a stretch for when training?
368477
I am a tennis player and when stretching after a workout you should do static stretches and hold them for 20-30 seconds. Also before working out you should do a dynamic workout (where you are moving not standing still). If you want to know some dynamic stretches email me and i will see if i can find some online for you
527615
A really great way to dramatically increase your ability to stretch is called PNF stretches.  It stands for proprioneuromuscular facilitation stretches.  I learned these in massage therapy school and they are awesome.  You can do most of them alone but some it's easier to have help with - you stretch as far as you can for a particular muscle, resist the stretch by trying to push up against yours or someone else's  hand, count to 10, then breathe in while stretching  further, just to pain point, hold 10 seconds, release a little, and continue the cycle for 3 stretches, each  time going a little further. Be sure to start with and end on a stretch. I love  these - I am VERY flexible and I stay that way with these.  Be careful though!  Don't hurt yourself.
811025
when i coached we did basic ball drills, ball control, long balls, chesting and passing with accuracy. lots of sprints back to back then you were given a rest period. 2 miles in 15mins. we use to stretch A LOT before and after try-outs but now we switched to a new 'active stretching' which is basically lunges and clams stretching while moving. My advice would be to try and make yourself standout in some way, try and make your presence known on the field, be vocal, and shoot! Good Luck. Soccer rules.
63479
Okay seriously? You start by going as far as you can one day do the same the next and on the third or fourth day push for a little more distance. 2 Miles isn't far really. You can do it.\nIt's important to stretch properly first before every run, you don't want to pull/strain something. Also get plenty of fluid water and Gatorade, cause you need water but also sodium.\nSwimming wouldn't hurt either if you'd like to take some of the strain off your joints while training. It will also build up your lung capacity which of course will help in other areas of fitness.\n\nBest wishes! J
561456
You should always stretch from head to toe and back.  Before lifting you should stretch your neck by doing neck circles and then to shoulders with arms extended circles and then down the body with torso rotations and then thighs with toe touches and calves.  After your lifting reverse the order, you feel alivened afterwards.
639094
Okay, I'm a gymnast and I have a perfect thing for you to do. Take a hot bath, it has to be a bath and it has to be hot, and stay in there for 30minutes. After that, get into comfortable clothes and begin to stretch.\n\nSplits: This is what you do. Go into a straddle sit and then touch your face to the ground stretching your arms out as far as you can without pain. Hold this for thirty seconds or longer if you like. Holding it for thirty seconds, though, makes your body get use to it. If you don't like this one, or you want to do another, sit on the floor and have your legs out straight with your toes pointed, reach your arms out as far as you can and have your face as close to your knees as possible. Hold for thirty seconds. If you just want to do a quick excercise stand up with your legs out, not a split, and lean from one side to the other with your hand rested on that knee, start out looking forward and then after a few times doing it turn in the direction you're strecthing. Next go lower, and do the same thing. After that do a split, but have one of your knees tucked in under you body reach for the floor and hold for thirty seconds then do it with the opposite leg. After that do your splits and hold them for thirty seconds or longer. Do not strain!
495262
If you do not stretch, then you could get seriously injured, as for your coach, try asking for some stretch time.GOOD LUCK!!!
413462
Drink PLENTY of water.  Warm up before and stretch after.  It takes a while to get over a pulled muscle.  I pulled a quad one fall, would think it's OK and then re-aggravate it every time I'd start to run.
383163
Are you  doing any stretches?   Stretch only to comfort, not pain.\nFace a wall.  Put your hands on the wall.  Bend your right knee,keeping that foot flat on the floor, and stretch your left leg backwards, also keeping foot flat on the floor.  Hold for 20 seconds.  Repeat on other side.\nSit on the floor.  Spread your legs out in a V.  Lean over your right leg.  Hold for 20 .Lean over your left leg. Hold for 20.  Lean to middle.  Hold for 20.
712335
well, run one day and rest the other. This is coming from a expirenced 800 meter runner as well as cross country runner, hydrate and most importantly stretch. If you had to skip one of these it would be, suprisingly the running. running 1 day before isnt going to help that much but if you stretch twice or three times a day for two days you will see an improvement.\nHeres how to strech (overview)\ndo all the normal running stretches but instead of holding them from 10 or 20 seconds hold them for 2 seconds (no more no less). Repeat this 10 times. So you do your stretches 10 times for 2 seconds each.  If your not sweating alot when you do this, your either an extreme runner or doing it wrong
948500
try using soft wrist braces..during yoga and after try to put ice on them for no longer than 15 Min's that should make ur muscles get used to that type of binding
579164
last year at this time i couldnt even touch my toes! no joke, now i can do the splits, and of course touch my toes no prob! it only took about 3-4 months of stretching everyday to get me in my splits. the key is to stick with it everyday. im sure you know the "lunge" stretches to strecth out your groin before doing the splits, so i do those and then go down as far as you can. \n\nwhat i do everynight is a couple different groin stretches first on my right, then on my left, then one back on my right then i go down and hold it for 30 secs to a min, then i come up, do a groin stretch on my left and go down on that side for 30 secs to a min. then i go down on each side 2 more times for the same amount of time. \n\nits a good stretch. also, to stretch it even more, while in the splits put your elbows on the ground if you can (on opposing sides of the front leg) and if you can do that see if you can lay yourself down on top of the leg. it stretches even more!\n\nwell happy stretching, and remember, practice makes perfect!
323816
all i can tell you is that you just need to stretch it out as much as possible try doing your splits as far as you can and when you dont think you can go down any farther hold them for 30 seconds, after that try again.. lemme know if this helps any! manda
31849
First you have to warm up with a little of cardio like jumping jacks or running because the muscles are still stiff and you need to "warm them up".  This prevents strains.  Well, then after that you can stretch.
91946
stretch and ice massage...get paper cups and fill them with water, freeze them and once they are frozen tear them down and rub the ice on you IT band for 5-7 minutes.
329344
And now the real answer. In order to properly stretch in any sport you need to warm up...get your blood pumping, get your muscles filled with blood so they are ready to stretch. Warming up is crucial so you don't pull muscles. Not warming up means that you are just pulling on ligaments and tendons more than the muscle itself. After a light jog or run you can start your stretching session. Remember to at least stretch for 20seconds. Muscles start to relax and stretch after 10 seconds of stretching. Meaning the effects of stretching is only beneficial after the first 10 seconds.
687480
keep stretching....for any sport, the ability to move and be limber is paramount...stretch, stretch, stretch!