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Updated: May 12, 2026
08:33
Induction and Assessment of Exertional Skeletal Muscle Damage in Humans
Published on: December 11, 2016
Static stretching can impair explosive performance for at least 24 hours.
Monoem Haddad1, Amir Dridi, Moktar Chtara
11Tunisian Research Laboratory "Sports Performance Optimisation," National Center of Medicine and Science in Sports (CNMSS), Tunis, Tunisia; 2University of Jandouba, ISSEP Kef, Tunisia; 3University of Manouba, ISSEP Ksar Saîd, Tunisia; 4Human Performance Laboratory, Technological and Higher Education Institute of Hong Kong (THEi), Hong Kong; 5School of Human Kinetics and Recreation, Memorial University of Newfoundland, Newfoundland, Canada; and 6Research and Education Centre, Aspetar, Qatar Orthopaedic and Sports Medicine Hospital, Doha.
Journal of Strength and Conditioning Research
|April 26, 2013
Summary
Dynamic stretching (DS) performed 24 hours before exercise enhances explosive performance, while static stretching (SS) impairs it. DS is recommended for improving sprint and jump performance, whereas SS negatively impacts these abilities.
Area of Science:
- Sports Science
- Exercise Physiology
- Biomechanics
Background:
- The impact of pre-exercise stretching on subsequent athletic performance is a key area of research in sports science.
- Understanding the differential effects of static stretching (SS) versus dynamic stretching (DS) on explosive power and repeated sprint ability (RSA) is crucial for optimizing training protocols.
- The duration of these effects, particularly after a 24-hour delay, requires further investigation to inform practical application.
Purpose of the Study:
- To compare the effects of static stretching (SS) and dynamic stretching (DS) on explosive performance and repeated sprint ability (RSA) in young male soccer players.
- To determine if these effects persist for 24 hours after the stretching intervention.
- To provide evidence-based recommendations for pre-performance stretching protocols.
Main Methods:
- A within-subject repeated measures design was employed with 16 young male soccer players.
- Participants underwent three conditions counterbalanced: static stretching (SS), dynamic stretching (DS), or a no-stretch control (CC), performed 24 hours prior to testing.
- Stretching involved 5 muscle groups (quadriceps, hamstrings, calves, adductors, hip flexors) for 15 minutes. Performance was assessed via 30-m sprint, 10-m and 20-m split times, 5 jump test (5JT), and RSA.
Main Results:
- Significant improvements in 5JT, 10-m, 20-m, and 30-m sprint times were observed following DS compared to both CC and SS (p < 0.05).
- SS resulted in significantly worse performance in 5JT and sprint times compared to CC (p < 0.05).
- No significant differences were found between SS, DS, and CC for RSA total, average, or fastest times, except for a significant difference in the decline index following different protocols.
Conclusions:
- Static stretching of lower limb and hip muscles negatively affects explosive performance up to 24 hours post-stretching, with minimal impact on RSA.
- Dynamic stretching of the same muscle groups is highly recommended 24 hours before sprint and long-jump performances.
- The positive effects of dynamic stretching on explosive performance appear to persist for at least 24 hours.
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