1. Stretch for 45-60 seconds. It has been shown that you have to hold a stretch for at least 45-60 seconds to make real significant gains in flexibility. For very tight muscles, try repeating a stretch 2 or 3 times.

2.If you need to lose weight, focus on aerobics a little more. Try working out in the morning. You should focus on losing weight during the off-season by doing extra aerobic work. It is not recommended to try to lose weight during the competitive season as you will often also lose strength, speed, and power.

3.Don't use static stretching as a mean to warm-up. Static stretching (a stretch where you hold a position without moving for a given amount of time) is not used much anymore in high performance sport because it has been shown to be ineffective in preventing injuries and it also decreases performance by turning off the nervous system. Studies have shown that you can lose power for up to an hour after performing static stretching.

Do a dynamic warm-up instead. A dynamic warm-up includes exercises that will challenge the nervous system and also increase the range of motion around the major joints. These exercises are often described as "dynamic flexibility exercises", "mobility exercises" or "movement preparation exercises". Consult with a good strength and conditioning coach to develop a good dynamic warm-up routine.