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

Anthony J Blazevich, Nicholas D Gill, Thue Kvorning, Anthony D Kay, Alvin M Goh, Bradley Hilton, Eric J Drinkwater, David G Behm

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Abstract

Purpose
This study aimed 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, crossover 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), a 30-s static stretch (30S; 3 × 10-s stretches), a 5-repetition (per muscle group) dynamic stretch (DYN), or a no-stretch (NS) protocol was completed; stretches were done on seven lower body and two 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 a 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 with no stretching. On the basis of 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.
Original languageEnglish
Article number6
Pages (from-to)1258-1266
Number of pages9
JournalMedicine & Science in Sports & Exercise
Volume50
Issue number6
Early online date4 Jan 2018
DOIs
Publication statusPublished - 1 Jun 2018

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Muscle Stretching Exercises
Athletic Performance
Running
Muscles
Athletes
Cross-Over Studies
Sports
Body Regions
Direction compound

Keywords

  • ATHLETIC PREPARATION
  • CHANGE OF DIRECTION
  • MUSCLE POWER
  • SPRINT PERFORMANCE
  • STRETCH-INDUCED FORCE LOSS
  • VERTICAL JUMP

Cite this

Blazevich, A. J., Gill, N. D., Kvorning, T., Kay, A. D., Goh, A. M., Hilton, B., ... Behm, D. G. (2018). No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance. Medicine & Science in Sports & Exercise, 50(6), 1258-1266. [6]. https://doi.org/10.1249/MSS.0000000000001539
Blazevich, Anthony J ; Gill, Nicholas D ; Kvorning, Thue ; Kay, Anthony D ; Goh, Alvin M ; Hilton, Bradley ; Drinkwater, Eric J ; Behm, David G. / No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance. In: Medicine & Science in Sports & Exercise. 2018 ; Vol. 50, No. 6. pp. 1258-1266.
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title = "No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance",
abstract = "PurposeThis study aimed 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.MethodsA randomized, controlled, crossover 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), a 30-s static stretch (30S; 3 × 10-s stretches), a 5-repetition (per muscle group) dynamic stretch (DYN), or a no-stretch (NS) protocol was completed; stretches were done on seven lower body and two 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 a 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 with no stretching. On the basis of 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.",
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Blazevich, AJ, Gill, ND, Kvorning, T, Kay, AD, Goh, AM, Hilton, B, Drinkwater, EJ & Behm, DG 2018, 'No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance', Medicine & Science in Sports & Exercise, vol. 50, no. 6, 6, pp. 1258-1266. https://doi.org/10.1249/MSS.0000000000001539

No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance. / Blazevich, Anthony J; Gill, Nicholas D; Kvorning, Thue; Kay, Anthony D; Goh, Alvin M; Hilton, Bradley; Drinkwater, Eric J; Behm, David G.

In: Medicine & Science in Sports & Exercise, Vol. 50, No. 6, 6, 01.06.2018, p. 1258-1266.

Research output: Contribution to journalArticleResearchpeer-review

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T1 - No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance

AU - Blazevich, Anthony J

AU - Gill, Nicholas D

AU - Kvorning, Thue

AU - Kay, Anthony D

AU - Goh, Alvin M

AU - Hilton, Bradley

AU - Drinkwater, Eric J

AU - Behm, David G

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N2 - PurposeThis study aimed 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.MethodsA randomized, controlled, crossover 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), a 30-s static stretch (30S; 3 × 10-s stretches), a 5-repetition (per muscle group) dynamic stretch (DYN), or a no-stretch (NS) protocol was completed; stretches were done on seven lower body and two 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 a 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 with no stretching. On the basis of 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.

AB - PurposeThis study aimed 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.MethodsA randomized, controlled, crossover 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), a 30-s static stretch (30S; 3 × 10-s stretches), a 5-repetition (per muscle group) dynamic stretch (DYN), or a no-stretch (NS) protocol was completed; stretches were done on seven lower body and two 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 a 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 with no stretching. On the basis of 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.

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KW - CHANGE OF DIRECTION

KW - MUSCLE POWER

KW - SPRINT PERFORMANCE

KW - STRETCH-INDUCED FORCE LOSS

KW - VERTICAL JUMP

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