Sertakan peregangan ke dalam latihan. Lakukan peregangan dinamis sebelum bertanding. Lakukan peregangan statis setelah bermain.

I'm interested in that, but I only have a few mins. Can you give me at most the first 500 characters of a detailed explanation in English about that?
While you may be tempted to focus all of your energy on building your strength and endurance, it's important to focus on flexibility as well. Incorporating stretches into your regular exercise routine will help protect you from injury.  Stretching can also help you improve your range of motion, which can make you a better athlete, so it has multiple benefits. When deciding what stretches you should do, think about the injuries that are most common for people who play your sport, and focus your s