Warming Up To Stretch Performance

You have quite a few options when it comes to stretching out before training or competition. Rather than approach this hotly debated topic as a choice between dynamic versus static techniques, an interesting study published in the International Journal of Sports Medicine compares the effects of high, moderate and low intensity stretching.
 
Researchers had 17 volunteers performing static stretching to knees at maximum tolerable passive torque, with a moderate intensity or with a lower intensity that amounted to approximately 50% of maximum torque. Duration of this stretching exercise increased as the intensity decreased.
 
High-intensity stretching was best for maximizing range of motion and peak passive torque. Performed for a moderate-duration, high-intensity stretching can increase torque above baseline 30 minutes after your warm up. Low-intensity, long-duration stretching is the way to go if the goal is to decrease passive torque.