Functional Warm-Up:
Effects of Static Stretching on Performance

Adriano Vretaros
Nov 1 Β· 20 min read
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πŸ–Š Warm-up plays an important role in the athletes’ training and competition process. It will be through proper warm-up that athletes will be able to achieve optimal performance.

πŸ–Š Warm-up can be considered as a preparatory exercise that stimulates body structures for more demanding mechanical and physiological activities.

πŸ–Š A definition of warm-up described in the literature would be a rational set of progressive exercises properly selected to prepare the athlete’s body for the motor tasks that will be developed (training session or competition) (Platonov, 2008).

πŸ–Š Strength and conditioning coaches need to devise warming-up of athletes taking into account a number of variables.

πŸ–Š In Topcu & Arabaci’s (2017) view, warm-up performed before competition or training provides physiological, psychological and neurological improvements in athletes.

πŸ–Š Fagenbaum (2015) mentions the physiological effects of warming: increased blood flow, increased core temperature, increased metabolic reactions, improved range of motion, increased oxygen consumption, increased nerve transmission speed, etc.

πŸ–Š The effectiveness of a warm-up is directly dependent on the activity that will be performed later.

πŸ–Š Some warming classifications found in the literature: general, specific, hybrid, active and passive (Platonov, 2008 ; Vretaros, 2017).

πŸ–Š Normally, most warm-ups employed in sports involve a short aerobic component (jogging, cycling, running, etc.), lots of different stretching and modality-specific drills (Terry, 2013; Van den Tillaar et al, 2016; Guinoubi et al , 2015).

πŸ–Š Due to numerous scientific research, the warm-up of athletes has changed significantly in recent years, allowing the use of advanced features such as myofascial preparation, neural activation techniques, static stretching, dynamic stretching, post-activation potentiation, among others (Boyle, 2018 ; Topcu & Arabaci, 2017 ; Fagenbaum, 2015 ; Guinoubi et al, 2015 ; Kyranoudis et al, 2019).

πŸ–Š In this sense, all the elements that constitute a warm-up must be designed in such a way as to allow superior athletic performance.

πŸ–Š Different stretching protocols have been employed in warming-up athletes: passive static stretching, active dynamic stretching, active static stretching, and\or static dynamic stretching (Fletcher & Jones, 2004).

πŸ–Š Still, there are constant questions about how to make a quality warm-up.

πŸ–Š One of the many complex issues involved would be the use of static stretching during warm-up execution.

πŸ–Š Some recurring questions: Is static stretching necessary? What are the effects of static stretching used in warm-up athletes? How to work out an effective warm-up using static stretching?

πŸ–Š Therefore, this text intends to address the effects of static stretching during warm-up on sports performance.

βœ… Static Stretching

πŸ–Š If we look at the current athlete training scenario, we will notice that there has been an increase in popularity in the use of dynamic stretching over static stretching.

πŸ–Š According to Topcu & Arabaci (2017) until a few decades ago static stretching was accepted as a β€œgold standard” in the warm-up of young and adult athletes.

πŸ–Š Kyranoudis et al (2019) recalls that static stretching is used as part of warming up athletes for many years. There are pedagogical limitations of some coaches and researchers in abolishing this type of technique.

πŸ–Š Traditionally, static stretch tends to be safer and easier to apply.

πŸ–Š A striking feature of static stretching is that the muscle or muscle group to be worked on is kept for a certain period of time in a discomfort zone (Sozbir et al, 2016). The same authors report that in static stretching occurs the use of inverse myotactic reflex promoting muscle relaxation and improvement in range of motion.

πŸ–Š Static stretching, whether active or passive, is a stretching strategy that contracts the agonist muscle while its antagonist relaxes. This alters the phenomenon of reciprocal inhibition; decreases the excitatory impulses of the nervous system to the respective motor units (Fletcher & Jones, 2004).

πŸ–Š It is well documented in the literature that static stretching is more effective than dynamic stretching in developing posture and flexibility (Wong et al, 2011; Terry, 2013; Kyranoudis et al, 2019).

πŸ–Š On the other hand, dynamic stretching is more effective than static stretching when referring to muscle power performance involving explosive strength and jumps activities (Wong et al, 2011; Fletcher & Jones, 2004).

πŸ–Š According to Leblebeci et al, (2017) it appears that dynamic stretching exercises increase body heat, thereby creating marked improvements in nerve and muscle activity.

πŸ–Š Complementing this information, Martinez-Chicote et al (2016) claim that increased sensitivity of receptor nerves, higher nerve impulse rate and more efficient muscle contractions make dynamic stretching the ideal method for activities involving power.

πŸ–Š One cause of static stretching negatively affecting activities involving muscle power is related to decreased stiffness, ie, the ability of the musculotendinous unit (MTU) to store elastic energy in the eccentric phase of movement (Fletcher & Jones, 2004; Leblebeci et al, 2017).

πŸ–Š Primarily, the effects of stretching are felt on the MTU, creating substantial changes in the length-tension and force-velocity relationship in the use of the stretch-shortening cycle (Kruse te al, 2015).

πŸ–Š In addition, Ye et al (2015) point out that the decrease in maximal strength levels due to static stretching refers to a reduction in neural input to the muscle and excitability of motor neurons measured through the Hoffman reflex (H-reflex).

πŸ–Š An acute static stretching increases muscle length. As a result, there is less crossover overlap causing lower force production (Terry, 2013).

πŸ–Š Furthermore, Mascarin et al (2015) points out that static stretching pre-exercise over 60 seconds duration reduces muscle performance.

πŸ–Š In contrast, the benefits of stretching in sports include: improved running economy, improved flexibility, improved athletic performance, decreased symptoms of delayed onset muscle soreness, among others (Sozbir et al, 2016).

πŸ–Š When we refer to the use of static stretching in warming up, research results in this area are contradictory.

πŸ–Š Some important factors in the experimental design of research on static stretching effects on biomotor capabilities are: each author uses a different warming protocol in the studies (type, intensities, frequencies, duration, and period of rest).

πŸ–Š It is noteworthy that in scientific studies about stretching techniques applied in sports, there may be interference of some variables in the selected samples, including: timing of stretching, training status, gender status, etc. (Kruse te al, 2015).

πŸ–Š Wong et al (2011) used three different static stretching protocols (30s, 60s and 90s) combined with warm-up dynamic stretching, where they evaluated levels of flexibility, repeated sprints (RSA) and change of direction (COD). Flexibility levels measured after warming significantly improved across the three protocols employed. However, the RSA and COD did not present significant changes in the results.

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πŸ–Š Studying rugby players, Fletecher & Jones (2004) compared four used warm-up stretching models in the 20 meter sprint: 1)- passive static stretch, 2)- active dynamic stretch, 3)- active static stretch, 4)- static dynamic stretch. In the results, passive static stretching demonstrated significant improvements in sprint time.

πŸ–Š During an extended static stretching protocol (12 x 100 seconds for 20 seconds of rest) of the biceps brachii muscle. Ye et al, (2015) found changes in the control and firing pattern of motor units at two different intensity levels (30% and 70% MVC). It was also noted that in the elbow flexor isometric strength test there was a 10% loss in strength levels after the intervention.

πŸ–Š Concerning dynamic balance, research indicates that stretching exercises lasting longer than 30 seconds negatively alter performance in a balance test (Leblebeci et al, 2017).

πŸ–Š To assess improvement in hip flexibility, Lopes et al (2018) used three different stretching methods: active static, passive static and active dynamic. In the results, measured through the sit and reach test, the three protocols employed showed similar results in improving flexibility.

πŸ–Š In volleyball athletes, Jamshidi et al (2016) compared three different warm-up protocols: common warm-up (5 minutes of jogging and static stretching of 15 seconds per move), vibration training (vibration with a frequency of 26 Hz for 4 minutes β€” squat 110 Β°) and hybrid warm-up (warm-up + vibration training). Performance on the anaerobic power, agility, speed and flexibility were analyzed. In the results, there were no significant differences in the tests.

πŸ–Š Terry (2013) researched the effects of static stretching and dynamic stretching in long distance runners. The effects of the following variables on running economy and faster performance times were verified: VO2max, heart rate, RPE, performance time, and running economy. The stretching times used were six minutes for each protocol. It was concluded that there were no significant differences in the variables analyzed in the two types of stretching.

πŸ–Š In the study by Blackhurst et al, (2015), static stretching versus a static-ballistic stretching model in knee joint range of motion was compared. The program lasted 2 weeks, twice a day, with 30 seconds in each posture. No differences were found in superiority of one protocol over another in knee flexibility.

πŸ–Š In tennis players, Martinez-Chicote et al (2016) compared three stretching modalities (PNF, static and ballistic) during warming up in lateral agility. The duration of stretching was 30 seconds for each position in the lower limb muscles (quadriceps, hamstrings, adductors, abductors and triceps surae). The results showed that the situation without stretching (control) presented significantly better results in the agility test. The authors propose not to perform stretching on the competition day.

πŸ–Š In female handball players, Mascarin et al (2015) investigated the theory that a warm-up involving submaximal aerobic exercise combined with static stretching would minimize deleterious effects on muscle performance. To this end, it divided the athletes into three groups, namely: 1)- static stretching, 2)- dynamic warm-up and 3)- static stretching combined with dynamic warm-up. The goal was to verify which protocol was most efficient in throwing test using upper limbs. In the results, the speed of throwing was similar under all three conditions.

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πŸ–Š In soccer players, Topcu & Arabaci (2017) compared three different warming up protocols: static stretching exercises, plyometric exercises and suspension exercises. The biomotor capabilities analyzed were: static balance, vertical jump, 30-m sprint, reaction time and flexibility. The total time of each protocol was 80 seconds for static stretching, 120 seconds for plyometric exercises and 90 seconds for suspension exercises. After a four-minute general warm-up (jogging), the athletes underwent one of the protocols. In the results, the vertical jump suffered decreases in the static stretching protocol. In the 30 meter speed test there was a significant improvement in the warm-up protocol involving static stretching. The other variables tested (static balance, reaction time and flexibility) showed no significant differences between the protocols.

πŸ–Š SΓ‘ et at (2015) compared three warm-up methods on the number of repetitions in a resistance training session. Passive static stretching, ballistic stretching and specific warm-up on the number of repetitions of 3 sets of 12RM of the following exercises were tested: leg press, leg extension, leg curl, and plantar flexors. According to the authors of the research, static stretching and ballistic stretching had significant loss of strength. Therefore, they are not recommended before a resistance training session.

πŸ–Š The horizontal jump test is a measure of explosive lower limb strength of athletes. In this regard, Habid et al (2018) compared two stretching strategies used in warming in college athletes: static stretching and dynamic stretching. Two muscle power tests were analyzed: standing broad jump and seven step jump. A stretching (static, dynamic or control) training program was conducted for 8 weeks, 5 days per week for 45 minutes\session. In the results, significant improvements were found in favor of dynamic stretching in horizontal jump performance.

πŸ–Š In highly trained volleyball players, Kruse et al (2015) compare two warm-up methods using static stretching and dynamic stretching on countermovement jump (CMJ) performance. The objective was to verify the behavior of the methods after 1 and 15 minutes after stretching. The time of warming application in both situations was similar (Total = 7 minutes: 30 seconds per muscle group in the lower extremities). The results showed that dynamic stretching was superior to static stretching in CMJ values after 1 minute. In the situation after 15 minutes, none of the protocols had significant effects.

πŸ–Š Using foam rolling in warming up is a common task in many sports modalities. Thus, Kyranoudis et al (2019) compared two warm-up interventions in soccer players: static stretching (10 seconds per muscle group in the lower limbs) versus one combined employing static stretching and foam rolling (10 seconds per muscle group in static stretching followed by 30 seconds of foam rolling in the muscles: quadriceps, hamstrings, adductors, and gastrocnemius). Hip flexibility and vertical jump performance were analyzed. The researchers concluded that the static stretching and foam rolling combined warm-up program improves hip flexibility and vertical jump. Intervention using only acute static stretching did not affect vertical jump performance.

πŸ–Š In jumping sports athletes, Brandenburg et al. (2007) verified the effects of an acute static stretching protocol at vertical jump height. The authors used 3 static stretching exercises for lower limbs performed 3 times for 30 seconds duration (totaling 90 seconds per exercise). In the results, no significant changes were found in the jumping ability of the athletes who were submitted to static stretching and the control group.

πŸ–Š In a contemporary approach, Boyle (2018) says that we should not abandon static stretching during warm-up. In the author’s conception, the muscles can be elongated cold, and undergo plastic deformation and increase in length. To this end, the following pedagogical sequence must be respected in warming up: 1)- foam rolling, 2)- static stretching and 3)- dynamic stretching.

βœ… Final Considerations

πŸ–Š The static stretching is a tool used for many years by coaches in the practice of sports training during the execution of the warm-up;

πŸ–Š There is evidence that acute static stretching before training activities involving muscle power can have negative effects on performance;

πŸ–Š Research also shows that static stretching can have positive or neutral effects on speed performance and vertical jump;

πŸ–Š Static stretching improves the flexibility of athletes;

πŸ–Š You can implement static stretching in a warm-up workout without compromising performance. The important thing is to respect the ordering of tasks.

*** This text was originally published in my BLOG. ***

βœ… My BLOG: https://adrianovretaros.blogspot.com/

βœ… My Instagram: https://www.instagram.com/adrianovretaros/

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#sports #athletes #strengthandconditioning #warmup #staticstretching #exercisescience #sportscience #sportsscience #sportstraining #sportsperformance #humanperformance #exercisephysiology #soccer #movement #humanmovement #conditioning #fitness #physicalpreparation #trackandfield #americanfootball #rugby #handball #volleyball #basketball #functionaltraining #stretching #flexibility #mobility #verticaljump #speed #sprintability #sportsphysiology #health

Adriano Vretaros

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Strength and Conditioning Coach of Athletes in Multiple Sports - Author, Lecturer πŸ“Šβš½πŸ€πŸ‹οΈβ€πŸˆπŸ€ΊβšΎπŸ†πŸ₯‡πŸπŸ“ˆ- I Believe in SMART WORK!!!

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