Coaches Exercise Tip #20 There is a threshold volume of static stretching that affects performance
I am sure many of you have heard before that static stretching is detrimental to workout performance, yet we still see it occur all too often in differing sporting environments. There is a time and a place for static stretching, but it should be avoided pre-workout as part of the warm-up as it may effect workout performance.
A group of researchers looked at varying amounts of static stretching and its affects on vertical jump performance. The vertical jump test is a widely used in research settings to test for general power development and explosiveness. In this case researchers looked at 3 different warm-up (all of which were static stretching protocols) and their influences on jump performance. The groups tested were all asked to complete a 5 min stationary bike warm-up followed by a base line vertical jump test. After the initial vertical jump test the groups were then asked to perform stretches for the quadriceps, hamstrings, and calves. All stretches were held for 15 seconds, followed by a 15 sec rest and then repeated for the desired number of sets. The three stretch protocols tested were for 2, 4, and 6 total sets of stretches. Reminder that the researchers were testing to see at what volume of stretches would create detrimental effects in vertical jump performance. Once all sets of stretches were completed, then a second vertical jump test was given to assess performance values.
In the end it was the largest set of stretches (6) that was detrimental to vertical jump performance. It seems that there is a threshold of volume (90 seconds) that is detrimental to power development and jump performance. The 2 and 4 sets of stretches did not influence performance.
This research is one of he reasons why the “Synergy Warm-up Protocol” is predominantly (nearly 100%) dynamic in nature and void of static stretching. The only aspect of our warm-up that is considered static would be the squat reach backs, which are designed to be a thoracic spine mobilizer.
The take home message here is that if one feels the need to static stretch pre-workout it should only be done intermittently and for no longer than 30-45 sec per muscle group (some research shows even less time as detrimental). There is typically an alternative dynamic stretch that can be completed in place of all static stretches.
