Task: Text Completion
Input (English): [header] How to stretch for volleyball [title] Stick to dynamic stretching. [step] Dynamic stretching involves active movement, warming up your muscles for exercise. Avoid static stretches (holding a stretch) before exercise, as this does not prepare your body and may even decrease athletic performance. <sep> (A) [substeps] If you do stretch, do it while you are sitting or reclining and for 3 to 5 minutes 2 to 3 times a day for starters. Examples of dynamic stretches include: cross-cording, stretching five times on each side, sides, and from top to bottom, each with 15 to 30 seconds to rest. (B) The rest of this section describes various dynamic stretches that are useful for volleyball players. You may go through all of them, or pick and choose the ones that seem to help most. (C) [substeps] Dynamic stretching is a great way to warm up your muscles when you practice the splits, as it can lengthen your range of motion. To start, hold a dynamic stretch for about 15 seconds. (D) Get your body feeling the static before you begin an upper body stretch by moving your legs apart at the waist, keeping your knees low and your upper body forward rather than down. [substeps] For many athletes, this is the most convenient stretching method to achieve when playing volleyball.
Output (English): B