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Acute Effects of Static and Ballistic Stretching on Muscle-Tendon Unit Stiffness, Work Absorption, Strength, Power,
Francis J Gesel1, Emily K Morenz, Christopher J Cleary
1Department of Kinesiology, University of New Hampshire, Durham, New Hampshire.
Journal of Strength and Conditioning Research
|November 17, 2020
Summary
Static stretching acutely reduced muscle-tendon unit work absorption and power, but neither static nor ballistic stretching impacted vertical jump performance. Stiffer muscle-tendon units correlate with better strength and power output.
Area of Science:
- Sports Science
- Biomechanics
- Exercise Physiology
Background:
- Stretching is commonly used to enhance athletic performance.
- The acute effects of different stretching modalities on muscle-tendon unit (MTU) properties and performance are not fully understood.
- Understanding these effects is crucial for optimizing training and injury prevention strategies.
Purpose of the Study:
- To evaluate the acute effects of static and ballistic stretching on MTU stiffness, work absorption (WA), strength, power, and countermovement vertical jump (CMJ) performance.
- To investigate the relationship between MTU properties and CMJ performance.
Main Methods:
- A within-subject design was employed with 22 participants.
- Participants underwent three conditions: no stretching (control), ballistic stretching, and static stretching targeting major lower limb muscle groups.
- Measurements included MTU stiffness, WA, isometric strength, power, and CMJ performance metrics (peak velocity, power, force, RFD, jump height).
Main Results:
- Static stretching significantly reduced WA by 12% and isokinetic power by 8% compared to the control condition.
- Ballistic stretching did not significantly affect WA or isokinetic power.
- Significant positive correlations were found between MTU stiffness, WA, strength, and power (r = 0.64–0.77, p < 0.001).
Conclusions:
- Stiffer MTUs that absorb more energy are associated with greater muscle force, power, and CMJ performance.
- An acute bout of static stretching impaired MTU passive-elastic properties and power production.
- Neither static nor ballistic stretching acutely impaired isometric strength or CMJ performance.
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