A dynamic stretching routine will help prepare your body for the run by allowing you to achieve better speed, power, agility, and endurance. When you're deciding between dynamic vs. static stretching, consider when you're stretching, how warm your body is and what you want stretching to accomplish. The results of previous research have demonstrated that static stretching (SS) can reduce muscular performance and that dynamic stretching (DS) can enhance muscular performance. His main focus is on composite materials, nanocomposites, and dynamic mechanical characterisation of materials. One study by Yamaguchi & Ishii in 2005 found significant increase in leg extension power after a bout of dynamic stretching when compared to static stretching. Contrary to dynamic stretches, static stretches entail the stretching and holding of muscles in a specific position. Knowing when and how to stretch for the best outcome could make the difference to an athletes performance. Static stretching for performance – Although there is inconclusive evidence as to the effects of static stretching on performance overall, there has been extensive research that shows that static stretching reduces performance when done immediately before physical activity. Although traditionally static stretching has been used, many athletes and teams have now combined it with dynamic stretching during their warm Static stretching is likely what comes to mind when you think of stretching, in general – calf stretches, toe touches, standing hamstring and quad stretches, and many yoga poses. Dynamic stretching boosts athletic performance; static stretching reduces it. Dynamic vs Static Stretching. Before cardiovascular exercise. A total of 24 healthy females (ages 23-29 years) attended one familiarization session and three test sessions on nonconsecutive days within 2 weeks. Nelson, R.T., (2006). Static stretching (which is being done after the training) is accomplished without the movement due to the smooth muscle stretch and the dynamic stretch (before the training) provides the exercises. Let’s take a look at why. The original research article can be found here (PDF) Aerospace Research Centre, National Research Council Canada, Dr Rahmat received his PhD in mechanical engineering from McGill University in 2011, and started working at the National Research Council Canada (NRC) the following year. Here is some original research from the Department of Physical Therapy, Wichita State University, that further proves why a Dynamic Warm Up may be better than Static Stretching. Dynamic Stretching It is now thought that the best type of stretching to do BEFORE exercise (especially a sports competition) is dynamic stretching. A comparison of the immediate effects of eccentric training vs. static stretch on hamstring Dynamic vs. static- stretching warm up: the effect on power and agility performance. In preparation for any type of exercise or activity - cardio exercise, lifting weights, playing tennis, etc - you need to have your muscles ready for action. The effects of static stretching and dynamic stretching were compared using explosive force production during a vertical jump exercise. A randomised crossover study design, over 2 separate days. When compared to static stretching, dynamic warm-up (or, movement prep) is a better pre-activity strategy for increasing strength and power output; improving running endurance; and is just as effective for injury prevention. Dynamic stretching is synonymous with functional, sport-specific stretching and this research has demonstrated that dynamic stretching improves both static and dynamic hamstring flexibility. Army MEDDAC, Heidelberg, Germany; 2U.S. For instance, significant reductions in maximal voluntary strength, muscle power or evoked contractile properties have been recorded immediately after a single bout of static stretching, raising interest in other stretching modalities. Over the past several years, there has been a shift in the research from a static stretching program to a dynamic warm-up prior to running or other athletic activity. A multitude of similar studies discovered an increase in performance with dynamic warm ups. Young & G. Behm, 2002). Dynamic Stretching Versus Static Stretching There is no definitive evidence to suggest stretching prevents injuries. Static stretching was used for years before workouts until research indicated the pre-lengthening of muscles can reduce the … Dynamic stretching and static stretching serve different purposes and, therefore, should be performed with different objectives in mind. But UW Health Fitness Center exercise specialist Jude Sullivan remains an advocate of stretching as a way to allow the body to become accustomed to movement prior to exercise, and to help cool down afterward. Dynamic stretching resulted in the fastest agility test time. The benefits of dynamic stretching may have been diluted when followed by Static Stretching, and the agility test time was the same as if no form of stretching was completed. Dynamic Stretching: What’s the difference? Army-Baylor University … DYNAMIC Stretching. 2. The purpose of this study was to assess the effects of SS and DS on vertical jump (VJ) performance and electromyographic (EMG) activity of the m. vastus medialis. Previous research has determined that the CMJ is an effective way to assess performance. In warm-ups before training or competition, static stretching is widely recognised and used to increase the range of motion and prevent injury (B. This study examined the short-term effects of warm-up, static stretching and dynamic stretching on hamstring flexibility in individuals with previous hamstring injury and uninjured controls. Static stretching is the type of stretching that most people are familiar with. Thus, the effects of dynamic stretching on subsequent muscular performance have been questioned. This article will reveal the differences between these two types of stretching. Static stretching is when you stretch and hold the muscle just beyond its normal range of motion for 15-30 seconds at a time. (2011). Static vs. dynamic stretching in football Before we start to elaborate on stretching we would like to present a tiny shocker from Thacker et al. 492 Journal of Strength and Conditioning Research, 2006, 20(3), 492–499 2006 National Strength & Conditioning Association DYNAMIC VS.STATIC-STRETCHING WARM UP:THE EFFECT ON POWER AND AGILITY PERFORMANCE DANNY J. MCMILLIAN,1 JOSEF H. MOORE,2 BRIAN S. HATLER,3 AND DEAN C. TAYLOR3 1U.S. Static vs. Research shows that dynamic stretching is better for warming up and static stretching is better for cooling down. -static stretching, dynamic stretching, and light aerobic activity-on selected measures of range of motion and power in untrained females and to investigate the sustained effects at 5 and 30 minutes after warm-up. Journal of Strength and Conditioning Research , 20 (3), 492-499. Static stretching may limit your body’s ability to react quickly when you need to jump for short sprints and for quick reaction time. Warm-up and stretching are suggested to increase hamstring flexibility and reduce the risk of injury. But using static stretching as a maintenance stretching program will also help reduce your risk of injury. Dynamic stretching as the name suggests is vigorous and performed before the sport or the workout begins. If you use static stretching at the start of your workout, you may negatively impact your performance. That’s a huge difference between these two studies. 11. The first compared static stretching, self-stretching, PNF and a control group (who did no stretching)(11). This is not to say that static stretching should be eliminated from an athlete’s program, but it should be sensibly incorporated into the daily training regimen since chronic stretching can enhance the range of motion around a joint and potentially improve strength and power performance. Some research has found that static stretching can have detrimental effects on subsequent performance. Perrier, E. T., Pavol, M. J., & Hoffman, M. A. In the first study, researchers only examined calf stretching and strength, and found a rapid recovery. For a brief introduction, see the article on Dynamic Warm Up vs. Static Stretching Controversy. The acute effects of warm-up including static or dynamic stretching on counter movement jump height, reaction time, and flexibility. Summary of Dynamic Vs. Static Stretching: Stretching is an important aspect of sport and physical exercise. The investigators also examined reaction time, due to its critical importance in completing athletic tasks, as well as, both hamstring and low-back flexibility. 2. A 2014 review of 31 published studies found that active warm-ups, such as dynamic stretching, could boost … Static stretching resulted in the slowest agility times. DYNAMIC VS.STATIC‐STRETCHING WARM UP: THE EFFECT ON POWER AND AGILITY PERFORMANCE @article{McMILLIan2006DYNAMICVW, title={DYNAMIC VS.STATIC‐STRETCHING WARM UP: THE EFFECT ON POWER AND AGILITY PERFORMANCE}, author={D. McMILLIan and J. H. Moore and B. S. Hatler and D. Taylor}, journal={Journal of Strength and Conditioning Research… Dynamic vs. static-stretching warm up: The effect on power and agility performance. static stretching vs. dynamic stretching) x 2 (time: pre-test vs. post-test) anal ysis of variance with repeated measures was performed to examine the effects of different conditions on the dependent This study aimed to determine which type of stretching technique used during a warm-up was appropriate before power exercise in female athletes. Dynamic stretching improves flexibility and range of motion, just like static stretching does. Journal of Strength and Conditioning Research, 20(3), 492-499. The stretch is typically repeated three times. There are several articles supporting Dynamic Warm-up/Movement Prep vs. Static Stretching: This is the sort of result that makes people question research, but a keen eye can help clear up some of the confusion. DOI: 10.1519/18205.1 Corpus ID: 16389590. In light of recent research studies, a paradigm shift from static stretching to dynamic stretching initiated. Static stretching prior to agility is not recommended However, it may also boost performance, as well. If you are going to stretch, the two most common ways are Dynamic and Static stretching. Static stretching reduces performance for five minutes ... or 24 hours. During static stretching, the muscle is extended to the point of resistance and held for a period of time—usually 15-60 seconds. Warming up with dynamic stretching There are several varieties of stretching, including static stretching, dynamic stretching, contract-relax, and ballistic stretching. According to research, dynamic stretching may help with leg extension power and improve performance, compared to static stretching or no stretching. Over the past decade research has shown measurable advantages and immediate results in athletic performance as a result of using dynamic stretching strategies. 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