DAILY ROUTINE, WARMUP, AND STRETCHING
Proper flexibility and mechanics (how you move) are extremely important for increasing athleticism, preventing injury, and making explosive training and strength training effective. The first two priorities in training must be passing the flexibility tests (shown down the page) and mastering the squat movement. Flexibility and mechanics are not developed with intense workouts a couple times a week. Rather they are products of habit. It is important to be disciplined in a daily routine that establishes proper range of motion and movement patterns.
Recommended daily routine...
-50+ body squats
-30+ dog legs
-Stretches (3 glute/hip, 3 hamstring, 2 groin, hip flexor, rectus femoris, 3 lower leg)
The components of this routine can be done at any time during the day. The one exception is that static stretching should not be done immediately before athletic activity or training. A dynamic warmup should be used instead to prepare for the body for intense physical activity.
The flexibility tests used for the Jump Science program and the recommended series of static stretches are shown in the video below. My general recommendation is to hold stretches for 30 seconds of discomfort in order to increase flexibility. This is not a pleasant experience, but it is highly effective. If you are unable to do 30-second holds or choose another approach, it is not the end of the world. Whether you use 30 seconds, 10 seconds, or 2 seconds, what is most important is that the stretches are done frequently. Flexibility is a habit.