The Acute Effects of Dynamic and Ballistic Stretching on Vertical Jump Height, Force, and Power

Abstract

Stretching before performance is a common practice among athletes in hopes of increasing performance and reducing the risk of injury. However, cumulative results indicate a negative impact of static stretching and proprioceptive neuromuscular facilitation (PNF) on performance; thus, there is a need for evaluating other stretching strategies for effective warm-up. The purpose of this study was to compare the differences between two sets of ballistic stretching and two sets of a dynamic stretching routine on vertical jump performance. Twenty healthy male and female college students between the ages of 22 and 34 (24.8 +/- 3 years) volunteered to participate in this study. All subjects completed three individual testing sessions on three nonconsecutive days. On each day, the subjects completed one of three treatments (no stretch, ballistic stretch, and dynamic stretch). Intraclass reliability was determined using the data obtained from each subject. A paired samples t-test revealed no significant difference in jump height, force, or power when comparing no stretch with ballistic stretch. A significant difference was found on jump power when comparing no stretch with dynamic stretch, but no significant difference was found for jump height or force. Statistics showed a very high reliability when measuring jump height, force, and power using the Kistler Quattro Jump force plate. It seems that neither dynamic stretching nor ballistic stretching will result in an increase in vertical jump height or force. However, dynamic stretching elicited gains in jump power poststretch.

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“…Nonetheless, in all studied indicators, the results of the study proved the substantially better preparedness and performance of the group of top-level ice hockey players prior to the speed and speed-strength load after the application of dynamic rather than static stretching. On the basis of the study in agreement with many authors (Fletcher & Jones, 2004;Herda et al, 2008;Jaggers et al, 2008;Cacek & Bubníková, 2009;Cacek, Hlavoňová & Michálek, 2009;Gelen, 2010) we consider dynamic stretching to be the most suitable warm-up method prior to speed-strength types of load.…”

“…They recorded no significant differences between the impact of static and dynamic stretching on the vertical jump, 10 m and 20 m sprint. Although Jaggers et al (2008) noticed the advantages of dynamic stretching in comparison with other stretching methods, they disputed its effectiveness in the vertical jump; however, they assumed a better performance after consequent jumps, which could be assigned also to sprint speed.…”

The effect of dynamic stretching on hamstrings flexibility with respect to the spino-pelvic rhythm

“…In this study, as the dynamic stretch was applied when the hip joint deep flexion posture was performed, it is possible that a change occurring in the spino-pelvic rhythm of the late phase of anterior forward bending involved the deep flexion position of the hip joint. Dynamic stretching elevates muscle temperature (25) and stimulates the nervous system (26) as well as improvement of the spino-pelvic rhythm in this study. Therefore, dynamic stretching is considered to be more useful for a warm-up before sports activity than static stretching.…”

Acute Effects of Dynamic Stretching on Peak and End-Range Functional Hamstring/Quadriceps Strength Ratios

“…Des pi te the exis ten ce of many va ri o us study results abo ut the ef fects of dyna mic stretc hing on so me func ti o nal tasks 5,[22][23][24][25] and musc le strength, 4,6,7,9,26 its ef fects on in jury risk cha rac te ristics ha ve not be en in ves ti ga ted in depth. It is known that the mus cu la tu re aro und the kne e plays an impor tant ro le in the pre ven ti on of in ju ri es.…”