Effects of Different Intensities of Flexibility Training on Explosive Force

Abstract

Purpose. To verify whether there are changes in the performance levels of the explosive force when the same muscle group previously under went different intensities of flexibility training (stretch & flex). Basic procedures. The tests were performed with 25 females on three consecutive days and were preceded by a 10minute warmup period. First, each participant performed a maximum vertical jump on a contact platform. The jump was repeated after 10 minutes, and the first day was considered the control (C). On the second day, a routine of stretching exercises (S) was included, and on the third day, the same routine, but intensified with a maximum static stretching exercises (flexibilizing -F), was used. main findings. The height reached in the control jump decreased by 0.17%, showing no influence on the performance when the jump happened on the same day, with a timeinterval of only 10 minutes ( p = 0.903). On the day of the stretching routine, there was a reduction of 3.6% ( p = 0.001), and on the third day with flexibilizing, there was a 6.8% reduction ( p = 0.001). A comparison of the groups showed no significant differences between them. Conclusions. The jumps after the two stretching routines were significantly lower. Submaximal or maximal (flexibilizing) stretching exercises reduced the explosive force of vertical jumps, although the differences between the training intensities were not significant.

Does the Inclusion of Static or Dynamic Stretching in the Warm-Up Routine Improve Jump Height and ROM in Physically Active Individuals? A Systematic Review with Meta-Analysis

“…This review analysed the effects of different stretching in the warm-up on physical performance variables such as jump height in CMJ and ROM. Fourteen of the included articles analysed the CMJ [38][39][40][41][42][43][44][45][46][47][48][49][50][51] and five analysed the ROM [39,41,50,52,53]. The characteristics of the participants are summarised in Table 1.…”

Effects of stretching on jump performance

“…Studies in which participants were advised to hold the stretch less than 20 s (Carvalho et al, 2012;Dalrymple et al, 2010;Galdino et al, 2010;Gonzalez-Rave et al, 2009;Kinser et al, 2008;Murphy et al, 2010; did not result in significant effects on any of the jump performances. Thus, hold time for static stretches should be standardized to 20-30 s. The stretch can be performed actively or passively depending upon the situation and requirements.…”

“…The control group, who only performed 10 min of treadmill exercise, and the static dynamic stretching group, who performed two repetitions of a full ROM while walking on an indoor court, had more improvement in countermovement jump height Chaouachi et al (2010). concluded that static stretching to the point of discomfort or slightly less than to the point of discomfort does not affect the height of the countermovement jump, performed with a self-selected comfortable countermovement height Galdino et al (2010). concluded that stretching, held for 10 s at the end of normal ROM, significantly reduced countermovement jump height, with the jump performed with the hands on the hips Tsolakis et al (2010).…”

“…The second problem statement draws attention to the inconsistencies in the stretch hold time and intensity. The studies that included stretching intensities less than to point of discomfort tended to result in no significant effects on the jump performance (Bazett-Jones et al, 2008;Carvalho et al, 2012;Cronin et al, 2008;Galdino et al, 2010;Samuel et al, 2008). It can be inferred that stretching to the point of discomfort or further, and holding it for 20-30 s immediately before the performance may be detrimental to the performance, or does not contribute to improving the performance.…”

“…The researchers pointed out that Guissard, Dutchateau, and Hainaut (1998) found that H-reflex recovers quickly after static stretching (Tsolakis et al, 2010). Galdino et al (2010) studied the effect of different kinds of flexibility training on ballistic force production capacity of the same muscle group. Twentyfive healthy, active women of age 28  3.5 years participated in the study.…”