How to have Muscle Tissue at the same level of awesomeness as Tom Selleck's Moustache Most people know that having good flexibility and range of motion are of supreme importance when it comes to having the edge on the playing field. They can mean injury prevention, more explosiveness, and better recovery time. The key is to know just what movements are ones that everyone needs to make warming up and stretching quick and efficient. A Few Points on Joints Depending on the joint in question, there will be a greater need for it to have stability or mobility. Generally speaking, ball-and-socket joints (like the hips, shoulders and wrists) are more in need of mobiliy, while hinge joints (like the knees and elbows) are in need of stability. Here's an easy list to remember as to what needs what: The area where most of us drop the ball is that we often will resort straight to the stretch when we feel stiffness or ROM issues. Though stretching can be useful, it is usually prescribed incorrectly, and often doesn't solve the problems of tightness and incomplete ranges of motion. Cold muscles won't take well to stretching, and even if warm, often times the issue that is behind muscle tightness is a deficiency in another muscle that won't fully do its job. Knowing this, the answer comes from executing proper drills and dynamic movements that will make the opposing muscles have to contract to make the muscles on the "tight" side open up