A high school short-distance sprinter is recovering from a torn hamstring muscle suffered during the previous American football season. Following a rehabilitation and reconditioning program with the school’s sports medicine team, his hamstring strength is normal and he has returned to jogging without pain. He continues to experience hamstring tightness and requires longer than usual to "loosen up" before practice. How should this sprinter prepare for practice? What types of stretching are appropriate before practice? What types of stretching are appropriate after practice?