No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance

ABSTRACTPurposeTo examine the effects of static and dynamic stretching routines performed as part of a comprehensive warm-up on flexibility and sprint running, jumping and change of direction tests in team sport athletes.MethodsA randomized, controlled, cross-over study design with experimenter blinding was conducted. On separate days, 20 male team sport athletes completed a comprehensive warm-up routine. After a low-intensity warm-up a 5-s static stretch (5S), 30-s static stretch (30S; 3×10-s stretches), 5-repetition (per muscle group) dynamic stretch (DYN) or no stretch (NS) protocol was completed; stretches were done on 7 lower body and 2 upper body regions. This was followed by test-specific practice progressing to maximum intensity. A comprehensive test battery assessing intervention effect expectations as well as flexibility, vertical jump, sprint running and change of direction outcomes was then completed in a random order.RESULTSThere were no effects of stretch condition on test performances. Before the study, 18/20 participants nominated DYN as the most likely to improve performance and 15/20 nominated NS as least likely. Immediately before testing, NS was rated less 'effective' (4.0±2.2 on 10-point scale) than 5S, 30S and DYN (5.3-6.4). Nonetheless, these ratings were not related to test performances.CONCLUSIONParticipants felt they were more likely to perform well when stretching was performed as part of the warm-up, irrespective of stretch type. However, no effect of muscle stretching was observed on flexibility and physical function compared to no stretching. Based on the current evidence, the inclusion of short durations of either static or dynamic stretching is unlikely to affect sprint running, jumping or change of direction performance when performed as part of a comprehensive physical preparation routine. Purpose To examine the effects of static and dynamic stretching routines performed as part of a comprehensive warm-up on flexibility and sprint running, jumping and change of direction tests in team sport athletes. Methods A randomized, controlled, cross-over study design with experimenter blinding was conducted. On separate days, 20 male team sport athletes completed a comprehensive warm-up routine. After a low-intensity warm-up a 5-s static stretch (5S), 30-s static stretch (30S; 3×10-s stretches), 5-repetition (per muscle group) dynamic stretch (DYN) or no stretch (NS) protocol was completed; stretches were done on 7 lower body and 2 upper body regions. This was followed by test-specific practice progressing to maximum intensity. A comprehensive test battery assessing intervention effect expectations as well as flexibility, vertical jump, sprint running and change of direction outcomes was then completed in a random order. RESULTS There were no effects of stretch condition on test performances. Before the study, 18/20 participants nominated DYN as the most likely to improve performance and 15/20 nominated NS as least likely. Immediately before testing, NS was rated less 'effective' (4.0±2.2 on 10-point scale) than 5S, 30S and DYN (5.3-6.4). Nonetheless, these ratings were not related to test performances. CONCLUSION Participants felt they were more likely to perform well when stretching was performed as part of the warm-up, irrespective of stretch type. However, no effect of muscle stretching was observed on flexibility and physical function compared to no stretching. Based on the current evidence, the inclusion of short durations of either static or dynamic stretching is unlikely to affect sprint running, jumping or change of direction performance when performed as part of a comprehensive physical preparation routine. Corresponding author: Anthony J. Blazevich, School of Medical and Health Sciences and Centre for Exercise and Sports Science Research, Edith Cowan University, 270 Joondalup Drive, Joondalup, Australia 6027 (a.blazevich@ecu.edu.au). The authors declare no conflicts of interest. No external funding was received for this research. The results of the present study do not constitute endorsement by the American College of Sports Medicine. The authors declare that the results of the study are presented clearly, honestly, and without fabrication, falsification, or inappropriate data manipulation. Accepted for Publication: 19 December 2017 © 2018 American College of Sports Medicine

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