Static Stretch and Hold

Instructions

1. 1P1 and P2 exchange gentle passes from a static stretch position, holding each stretch for a full breath
2. 2P3 and P4 mirror the exchange from the opposite side, maintaining controlled breathing throughout
3. 3Pass with minimal force to keep arms loose and allow the stretch to take priority
4. 4Hold each stretch for 15-30 seconds between exchanges, letting muscles fully release

Coaching Points

• Hold each stretch position for a full breath cycle before the exchange — do not rush
• Talk your partner through the stretch; verbal cues keep focus when energy is low
• Gentle passes only — no snap or power, just enough to transfer the ball cleanly
• Use the stationary time to discuss what went well in training and one thing to improve

Common Mistakes

• Rushing through stretches without holding long enough for the muscles to release
• Bouncing in the stretch instead of holding a static position
• Throwing the ball too hard during exchanges, keeping tension in the arms and shoulders
• Skipping muscle groups that are tight in favor of comfortable stretches