Should I stretch before or after combat training?

Foam rolling should be performed prior to practice and your performance program to soften up tight muscle areas. Show up a few minutes early to training, foam roll first, then hop on the treadmill or begin your warm-up. If you are feeling exceptionally tight in certain areas like the calves or thighs, perform some static stretching (holding a stretch for 30 seconds) after you foam roll. The preferred order would be foam roll the tight areas, static stretch your muscles to help lengthen them, and then perform a dynamic warm-up with a few of the exercises listed above.