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collegiate, professional and recreational level to increase flexibility and reduce injuries.
The Flex Band® Flexibility Routine is dynamic variable resisted active isolated ballistic stretching. In short, this
routine is based on the concept of “stretch like you play.” When the Flex Band® Flexibility Routine is completed,
the muscle are stimulated and excited, therefore ready to perform athletic activity.
Take a look at the studies below and decide for yourself. Is your pre-practice/pre-game warm-up helping or
HURTING your performance?
By Dick Moss, Physical Education Digest (Canada)
- Many coaches have long advocated an active warm up before training and competition instead of a traditional slow
stretching routine. The rationale behind it is that an active warm up stimulates the nervous system preparing it for
competition-specific activities. At the same time, an active warm up, if performed progressively, warms and loosens
muscles within the exact range of motion that will be used.
Static stretching has the opposite effect. Research has indicated that power and strength are reduced after static
stretching because of a reduction in muscle activation and contraction ability at cellular level. Therefore it doesn't
make sense to stimulate the muscles and nervous system only to find that their power and strength capacity has
been reduced through static stretching.
A recent study corroborates this theory. Subjects in this study performed on the first day, three static stretches,
followed immediately by three measured drop jumps. The stretches were held for 30 seconds and the series was
performed twice. On the second day the measured drop jumps were preceded by an active warm up routine with no
static stretching.
The results of the study revealed that the subjects who performed static stretching in the warm up experienced an
8.2% drop in the jumping height, corresponding to 22cm, leaving little doubt of the negative effect of static stretching
in the warm up for events requiring power and strength.
While static stretching is important for improving the range of motion, it should be performed at the end of training
sessions when muscles are warm and most able to stretch.
Static Stretching Reported To Decrease Vertical Jump Height
Researchers from Las Vegas, Nevada report that static stretching of the gastrocnemius results in a decrease in
vertical jump height.
The purpose of this study was to investigate the effects of static stretching of the gastrocnemius muscle on vertical
jump performance. Fourteen healthy adults (8 men and 6 women), aged 18-34 years, who were familiar with the
vertical jumping task served as participants for this study.
After a brief warm-up, subjects were instructed to perform the following sequence: (a) three maximal vertical jumps,
(b) 15 minutes of quiet sitting followed by three 30-minute static stretches of the gastrocnemius, and (c) three
maximal vertical jumps. Results showed that static stretching of the gastrocnemius muscle before vertical jumping
resulted in a significant decrease in jump height (5.6%).
Coaches and trainers should be informed that, when prescribing a static stretching routine before a competitive
event requiring jumping, jump height may be adversely affected. Therefore, it may be more appropriate to have an
athlete perform dynamic stretching movements to prepare the muscle for activity.
Wallmann H, Mercer J, McWhorter W. (2005). Surface electromyographic assessment of the effect of static
stretching of the gastrocnemius on vertical jump performance. Journal of Strength and Conditioning Research, 19(3):
684–688. (9/7/2005)
AFFECT ATHLETIC PERFORMANCE
- Does static stretching prior to activity affect performance?
Researchers from LSU, BYU-Hawaii, and Northern Arizona University conducted two studies; the first using 60 and 40
% of body weight and the second study using 50% of bodyweight on four different days. Both studies involved 22
college students with an equal number of males and females performing a prone knee flexion exercise for muscle
strength endurance. The subjects reported for testing a total of 4 times of the course of 4 months. The first 2
consecutive days were at 60% of body weight and the second 2 consecutive days were at 40% bodyweight. Half the
group did non-stretch and the other half performed static stretching prior to the exercise bout.
In Experiment 2 the group performed prone knee flexion with 50% bodyweight for 4 consecutive days. Again, half the
group performed non-stretch and the other half performed static stretch prior to the exercise bout. In experiment 1
there was a decrease in muscle strength endurance of 24% in the static stretch 60% load group and a 9% decrease
in the static stretch 40% load group.
In experiment 2 a similar result was found. There was decrease in performance by 28% in the group that did static
stretching prior to the exercise bout.
Researchers concluded that a recommendation is warranted that heavy static stretching should be avoided prior to
performances requiring maximal strength endurance.
They also caution that not all stretching methods will produce similar results and that timing of stretching routines
plays a pivotal role in muscle performance.
Acute Muscle Stretching Inhibits Muscle Strength Endurance Performance. Nelson, A.G., J. Kokkonen, and D.A. Arnall.
Journal of Strength and Conditioning Research 19(2): 338–343. 2005. (6/16/2005)