Static Vs. Dynamic Stretching

Static Vs. Dynamic Stretching Yesterday's Performance Blog post at analyzed the effects of static and dynamic stretching on squat one rep max (1RM). A new study published in the Scandinavian Journal of Medicine & Science in Sports looks at a stretching warm up's effect on strength, power and explosive performance.

Researchers analyzed 104 studies on stretching published between 1966 and 2010. The cumulative effects on muscle strength, power and explosiveness showed that static against the joint stretching produced a greater negative impact than dynamic stretching, a reduction amounting to between 1.9% and 5.4%. These effects weren't dependent on age, gender or level of fitness. But the duration of pre-workout stretching performed did correlate to losses in strength, power and explosiveness. The smallest effect was seen at no more than 45 seconds.

True Strength Moment: Team sports athletes who want to perform at the top of their game should experiment with using a brief dynamic warm up before practice. If that's enough to help you get flexible and fully warmed up, try it before competition. Today's Performance Blog offers supplementing guidelines for competitive tennis players.
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