Effects of static stretching following a dynamic warm-up on speed, agility and power

Daniel Craig Bishop, Geoff Middleton

Abstract

Bishop D, Middleton G. Effects of static stretching following a dynamic warm-up on speed, agility and power. J. Hum. Sport Exerc. Vol.8, No. 2, pp. 391-400, 2013. Static stretching prior to sport has been shown to decrease force production in comparison to the increasing popularity of dynamic warm-up methods. However some athletes continue to use a bout of static stretching following dynamic methods. The purpose of this study was to investigate the effects on speed, agility and power following a period of additional static stretching following a dynamic warm-up routine. Twenty-five male University students who participated in team sports performed two warm-up protocols concentrating on the lower body one week apart through a randomised cross over design. The dynamic warm-up (DW) protocol used a series of specific progressive exercises lasting 10 minutes over a distance of 20m. The dynamic warm-up plus static stretching (DWS) protocol used the same DW protocol followed by a 5 minute period during which 7 muscle groups were stretched. Following each warm-up the subjects performed a countermovement vertical jump, 20m sprint and Illinois agility test, 1 minute apart. The results demonstrated no significant differences in speed, agility and jump performance following the two protocols DW and DWS. The study concludes that performing static stretching following a dynamic warm-up prior to performance does not significantly affect speed, agility and vertical jump performance.

Keywords

Performance enhancement; Warm-Up; Vertical jump; 20m sprint; Illinois agility

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DOI: https://doi.org/10.4100/jhse.2012.82.07