Periodized versus Non-periodized Stretch Training on Gymnasts Flexibility and Performance

Area of Science:

• Sports Science
• Exercise Physiology
• Biomechanics

Background:

• Static stretching (SS) enhances joint range of motion (ROM) through neural and morphological adaptations.
• Periodized training (PD) optimizes adaptations and prevents overtraining, but its impact on stretching is unclear.

Purpose of the Study:

• To compare the effects of periodized (PD) versus non-periodized (NP) static stretching programs on flexibility, hamstring stiffness, and muscle performance in gymnasts.

Main Methods:

• Sixteen gymnasts underwent 8 weeks of either PD or NP SS.
• Pre- and post-training assessments included jump height, ROM (hip flexors, extensors, dorsiflexors), hamstring stiffness, and peak torque (quadriceps, hamstrings).

Main Results:

• Both PD and NP SS groups showed significant increases in ROM, hamstring peak torque, and jump height.
• Both groups also demonstrated a significant decrease in hamstring stiffness.
• Periodized stretching yielded larger effect sizes for flexibility and performance improvements compared to non-periodized stretching.

Conclusions:

• Eight-week periodized and non-periodized SS programs effectively reduce muscle-tendon stiffness and enhance muscle performance in young gymnasts.
• Periodized stretching demonstrates a more advantageous effect on increasing flexibility and improving overall performance.