Stretching and FlexibilityThe main key to gaining flexibility is dedication and consistency. No matter what method you use, if you do not stretch regularly, you will not gain flexibility.
Initiate all athletic practice with a good warm up. Static stretching does not need to be part of this warm up. In fact any aggressive static stretching will reduce contractile potential during practice hindering your efforts. Working through range of motion is very important, but it is not necessary to hold positions for any length of time. Leave static stretching until the end of a training session.
Proprioceptive Neuromuscular Facilitation (PNF) is a very effective stretching technique. Be sure to read our write up on this technique. General