The acute effects of different stretching exercises on jump performance

Area of Science:

• Sports Science
• Biomechanics
• Exercise Physiology

Background:

• Warm-up protocols are crucial for optimizing athletic performance.
• The specific effects of various stretching techniques on lower limb explosive force require further elucidation.
• Understanding these effects can inform training strategies for athletes.

Purpose of the Study:

• To investigate the short-term effects of different stretching interventions on lower limb explosive force.
• To compare the efficacy of static passive stretching (P), proprioceptive neuromuscular facilitation (PNF), static active stretching in passive tension (PT), and static active stretching in active tension (AT) against no stretching (NS).

Main Methods:

• A controlled, crossover study involving 49 participants.
• Participants underwent five randomized stretching interventions: NS, P, PNF, PT, and AT.
• Explosive force was assessed using the Bosco test, measuring squat jump, countermovement jump (CMJ), elasticity index (EI), and drop jump performance before and after each intervention.

Main Results:

• Intragroup analysis revealed significant improvements (p < 0.05) in most jump variables for P, PNF, and AT interventions.
• The static passive stretching (P) intervention uniquely resulted in a significant decrease in the elasticity index (EI).
• Intergroup analysis showed significant differences in CMJ, with AT, P, PNF, and PT interventions outperforming NS, particularly AT.

Conclusions:

• Static active stretching in active tension (AT) demonstrates a positive short-term effect on lower limb explosive force.
• AT stretching can be recommended as part of warm-up routines for disciplines demanding explosive power.
• The findings provide evidence-based recommendations for optimizing pre-exercise stretching protocols.