Lee Silvernail
Effect of Stretching on High School Athletes
The Effect of Dynamic and Static Stretching on Athletic Performance
of High School Athletes
Lee Silvernail
Emporia State University
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Lee Silvernail
Effect of Stretching on High School Athletes
Warm-up activities have long been a part of pre-sport competition routine..
Warm-ups can vary depending on the sport; long jump athletes will have different
warm-up routines as compared to soccer players. However all share a common goal. The
purpose of a warm-up routine is to prepare the athlete for competition or training
Yamaguchi, & Ishii (2005) Warm- ups goals may include injury prevention and
performance enhancement. Thacker, Stroup, Branche, Gilchrist, & Goodman (2003).
One warm-up activity that has had its place for a long time is static stretching which
involves holding certain stationary stretches for a determined period of time to increase
range of motion. Another more recent approach is dynamic stretching which involves
In the past it has become routine to include static stretching routines to prepare the athlete
for competition. Static stretching includes holding certain stationary stretches for a
determined period of time to increase range of motion. Stretching is used for increasing
flexibility and range of motion, which is associated with injury prevention (Thacker et al.,
2003). As joints become more flexible they become less susceptible to hyperextension
and injury. Jiao, Fan, & Tian (2009) concluded that static stretching affected flexibility to
a greater extent then any other type of stretching technique.
The research community has looked at many aspects of static stretching to further
understand the effects, benefits, and practical implications. Bullis, Harnell, Van Boxtell,
Holzem, Ostrowski, (2007) wanted to determine what type of stretching (static,
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Effect of Stretching on High School Athletes
dynamic, or contract relax PNF) was more effective in terms of acceleration in collegiate
women’s soccer players. Finding of the research concluded that static stretching was the
most effective for improving 10- and 40-yard sprint times. Zakas, Galazoulas, Doganis,
Zakas, (2006) examined the impact of the duration of static stretching and concluded that
some of the previous research that showed negative effects of static stretching employed
stretching protocols that were too long and impractical. Their research compared two
groups, one which stretched 4 times for 15 seconds another group that stretched 20 times
for 15 seconds. The results showed that 15 seconds of a quadriceps stretch repeated 4
times increased flexibility, range of motion, and had no negative impact on peak torque
production compared to the other group. This research contrast previous research that
employed static stretching for a longer duration and had a negative effect on
performance. They stated that after 8 minutes of stretching the results of this study are in
agreement with other research that used longer duration protocols that showed
performance decreases.
Similar to Zakas er al. (2006), Thacker (2006) concluded that 10-15 seconds of static
stretching is more effective for improving flexibility then longer duration static stretches.
Other research has show that static stretching showed no negative effects in performance
outcomes when compared to non-stretching controls or when compared to dynamic
routines. Bazett-Jones, Gibson, McBride, (2008) concluded that six weeks of static
hamstring stretching had no effect on vertical jump performance on track athletes. Little
and Williams(2006) concluded that static did not appear to be detrimental to pro soccer
players high-speed performance, while Yamaguchi, and Ishii (2005) concluded that static
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had no negative effect on leg extension power. ( this paragraph is to combat the idea
that static stretching is detrimental to warm-up and that it can still be used.)
Other research has suggested static stretching may have negative effects on
muscular performance. Fletcher and Anness (2007) used track and field athletes to
determine the impact of dynamic, static, and combined (static/dynamic) stretching
protocols on sprint performance. The results show significantly slower 50-m sprint times
when static stretching was present. The improvement in the 50-m sprint times was
observed in the dynamic stretch protocol when static stretching was absent. The
improvement was linked to the rehearsal of specific movement patterns present in the
dynamic protocol.
Bradley, Olsen, and Portas (2007) concluded that static stretching had a negative
effect on vertical jump performance and suggested it should not be performed prior to
explosive movements. Papadopoulos, Siatras, and Kellis (2005) studied the effect of
static stretching on the maximal isokinetic strength of the knee extensors and flexors.
They concluded that static stretching significantly reduced maximal isokinetic torque
production by 5%.
One common reason for the decrease in performance post static stretching stated by
Fletcher et al. (2007) is that static stretching creates increased tendon slack. When
tendons are stretched beyond their normal range they require greater muscle contraction
before the movement. Due to the fact that static stretches change the stiffness in the
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Effect of Stretching on High School Athletes
muscle tendon, this increases the time and force needed to activate that group of muscles
due to the increased slack.
A newer approach to the warm-up routine is dynamic stretching.. Whether or not static
stretching will ever be replaced, dynamic stretching has been introduced as an effective
and beneficial way to prepare for athletic events. Recent studies have shown that
dynamic stretching can lead to increased performance of sprint times. Fletcher et. Al
(2007) concluded that dynamic stretching protocl showed a decrese in 50-m sprint times.
The outcome was liked to the rehersal of specific movement patterns associated with
dynamic stretching. They stated that the dynamic warm-up movements should closely
represent the performance task. Boyle, P ( 2004) warms against the use of static
stretching. His research showed an increase of knee force production when dynamic
stretching was employed and a decrease in production when static stethcing was used.
He also cited that dynamic movements should mimic sport specific movement patterns.
Manoel, Harris-Love, Danoff, and Miller. (2008) Studied the impact of static and
dynamic stretching on peak muscle power. Results showed that the dynamic stretch
group had a 9% increase in peak knee extension power over static stretching. jumping
ability (8,6). Hough, Ross, and Howatson, (2009 March). Research showed a increase in
vertical jump performance when dynamic stretching was present and a decrease in
vertical jump when static stretching was present. They cite activation of the muscle
groups as the reason for the increase in performance. Fletcher et. al. (2007) relates the
performance enhancement of active dynamic stretching to the rehearsal of specific
movement patterns, which helps proprioception and preactivation. This appears to be the
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Effect of Stretching on High School Athletes
opposite effect of static stretching. Fletcher et al. (2007) states that dynamic warm-up
movements should mimic the performance activities.
The majority of the research involving both theories of stretching employ specialized and
highly trained athletes or professional subjects. None of the studies used athletes who
were not highly trained or specialized. Using a different population could produce a
different outcome. More studies should be conducted to determine the acute effects of
stretching on differing populations. Since the majority of the studies used highly trained
individuals this study is to determine the impact dynamic and static stretching protocols
on high school athletes. Will the dynamic approach prove to be a superior warm-up
routine for high school athletes? The purpose of this study is to determine the impact of a
dynamic versus static stretching routine on vertical jump,broad jump and 40 yard dash of
high school athletes.
1. Bazett-Jones, D., Gibson, M., & McBride, J. (2008, January). Sprint and vertical jump
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performances are not affected by six weeks of static hamstring stretching..
Journal of Strength & Conditioning Research (Lippincott Williams & Wilkins),
22(1), 25-31. Retrieved September 14, 2009, from SPORTDiscus with Full Text
2. Boyle, P ( 2004 March). The effect of static and dynamic stretching on muscle force
production. Journal of Sports Sciences, 22, 3. p.273(2). Retrieved September 08,
2009, from Academic OneFile via Gale:
http://0find.galegroup.com.www.whitelib.emporia.edu/itx/start.do?prodId=AONE
3. Bradley, P., Olsen, P., & Portas, M. (2007, February). The effect of static, ballistic and
proprioceptive neuromuscular facilitation stretching on vertical jump
performance. Journal of Strength & Conditioning Research, 21(1), 223-226.
Retrieved September 14, 2009, from SPORTDiscus with Full Text
4. Brandenburg, J., Pitney, W., Luebbers, P., Veera, A., & Czajka, A. (2007, June).
Time course of changes in vertical-jumping ability after
static stretching. International Journal of Sports Physiology & Performance, 2(2),
170-181. Retrieved September 14, 2009, from SPORTDiscus with Full Text
5. Christensen, B., & Nordstrom, B. (2008 November). The effects of proprioceptive
neuromuscular facilitation and dynamic stretching techniques on vertical jump
performance. Journal of Strength & Conditioning Research (Lippincott Williams
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Effect of Stretching on High School Athletes
& Wilkins), 22(6), 1826-1831. Retrieved September 10, 2009, from SPORTDiscus
with Full Text database.
6. Fletcher, I., & Anness, R. (2007, August). The acute effects of combined static and
dynamic stretch protocols on fifty-meter sprint performance in track and field
athletes. Journal of Strength & Conditioning Research (Allen Press Publishing
Services Inc.), 21(3), 784-787. Retrieved September 10, 2009, from
SPORTDiscus with Full Tex
7. Halvorson, R. ( 2007 January). Dynamic warm-ups improve athletic
performance. IDEA Fitness Journal, 4, 1. p.19(1). Retrieved September 08,
2009, from Academic OneFile via Gale:
http://0find.galegroup.com.www.whitelib.emporia.edu/itx/start.do?prodId=AONE
8. Hough, P., Ross, E., & Howatson, G. (2009 March). Effects of dynamic and static
stretching on vertical jump performance and electromygraphic activity.. Journal
of Strength & Conditioning Research (Lippincott Williams & Wilkins), 23(2),
507-512. Retrieved September 10, 2009, from SPORTDiscus with Full Text
database.
9. Jiao, H., Fan, Z., & Tian, W. (2009, February). A comparative research on the
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Effect of Stretching on High School Athletes
effect of static and dynamic stretching improving flexibility. Journal of Beijing
Sport University, 32(2), 123-123. Retrieved September 10, 2009, from
SPORTDiscus with Full Text database.
10. Little, T., & Williams, A. (2006). Effects of differential stretching protocols during
warm-ups on high-speed motor capacities in professional soccer. Journal of
Strength & Conditioning Research (Allen Press Publishing Services Inc.), 20(1),
203-207. http://search.ebscohost
11. Manoel, M., Harris-Love, M., Danoff, J., & Miller, T. (2008). Acute effects of
static, dynamic and proprioceptive neuromuscular facilitation stretching on
muscle power in women. Journal of Strength & Conditioning Research
(Lippincott Williams & Wilkins), 22(5), 1528-1534. http://search.ebscohost
12. Ogura, Y., Miyahara, Y., Naito, H., Katamoto, S., & Aoki, J. (2007). Duration of
static stretching influences muscle force production in hamstring muscles. Journal
of Strength & Conditioning Research (Allen Press Publishing Services Inc.),
21(3), 788-792. http://search.ebscohost
13. Papadopoulos, G., Siatras, T., & Kellis, S. (2005, December). The effect of static and
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dynamic stretching exercises on the maximal isokinetic strength of the knee
extensors and flexors. Isokinetics & Exercise Science, 13(4), 285-291. Retrieved
September 10, 2009, from SPORTDiscus with Full Text
14. Thacker, S., Stroup, D., Branche, C., Gilchrist, J., & Goodman, R. (2003).
Prevention of ankle sprains in sports: An update. International SportMed Journal,
4(4), 1-17. http://search.ebscohost
15. The Impact of Stretching on Sports-Injury Risk and Performance. (2006, November).
Athletic Therapy Today, Retrieved September 10,
2009, from SPORTDiscus with Full Text database.
16. Bullis, J., Harnell, H., Van Boxtell, B., Holzem, V., Ostrowski, T. (2007) Effects of
three different stretching techniques on acceleration and sprint performance in
women collegiate soccer players. Journal of Kinesiology Research, 3 (1) 9-17 .
http://search.ebscohost
17. Unick, J., Kieffer, H., Cheesman, W., & Feeney, A. (2005). The acute effects of
static and ballastic stretching on vertical jump performance in trained women. .
Journal of Strength & Conditioning Research (Allen Press Publishing Services
Inc.), 19(1), 206-212. http://search.ebscohost
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18. Wallmann, H., Mercer, J., & McWhorter,J. (2005, August). Surface
electromyography assessment of the effect of static stretching of the
gastrocnemius on vertical jump performance. Journal of Strength & Conditioning
Research, 19(3), 684-688. Retrieved September 14, 2009, from SPORTDiscus
with Full Text
19. Yamaguchi, T., Ishii, K., Yamanaka, M., & Yasuda, K. (2007, November). Acute
effects of dynamic stretching exercise on power output during dynamic constant
external resistance leg extension.. Journal of Strength & Conditioning Research,
21(4), 1238-1244. Retrieved September 10, 2009, from SPORTDiscus with Full
Text
20. Yamaguchi, T., & Ishii, K. (2005 August) Effects of static stretching for 30 seconds
and dynamic stretching on leg power. Journal of Strength & Conditioning
Research (Allen Press Publishing Services Inc.), 19(3), 677-683.
http://search.ebscohost
21. Zakas, A., Galazoulas, C., Doganis, G., & Zakas, N. (2006). Effect of two acute static
stretching durations of the rectus femoris muscle on quadriceps isokinetic peak
torque in professional soccer players. Isokinetics & Exercise Science, 14(4),
357-362. http://search.ebscohost
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