Time course of changes in vertical-jumping ability after static stretching

Area of Science:

• Sports Science
• Biomechanics
• Exercise Physiology

Background:

• Static stretching is commonly used in warm-ups.
• Its acute effects on explosive power, like the countermovement vertical jump (CMVJ), are debated.
• Understanding these effects is crucial for athletic preparation.

Purpose of the Study:

• To investigate the immediate impact of static stretching on CMVJ performance.
• To track the duration of any changes in CMVJ ability following static stretching.

Main Methods:

• 16 experienced jumpers participated in two randomized sessions: one with static stretching, one control (no stretching).
• Countermovement vertical jump (CMVJ) was assessed before and at multiple intervals (0, 3, 6, 12, 24 minutes) after each session.
• Static stretching involved 3 exercises, 3 repetitions each, held for 30 seconds per repetition.

Main Results:

• CMVJ height decreased immediately after static stretching and remained impaired for 24 minutes.
• A similar, though not statistically significant, decrease in CMVJ height was observed in the control (no stretching) condition.
• Time significantly affected CMVJ performance, indicating impairment after both treatments, but no interaction effect was found.

Conclusions:

• Static stretching does not significantly worsen the reduction in CMVJ ability compared to a period of inactivity.
• Athletes aiming for peak CMVJ performance should avoid both static stretching and prolonged inactivity before competition.