Tuesday, November 1, 2011

Stretching and Jump performance whats the best method? New Study takes a look.

The Acute Effects of Different Stretching Exercises on Jump Performance

Pacheco, L, Balius, R, Aliste, L, Pujol, M, and Pedret, C. The acute effects of different stretching exercises on jump performance. J Strength Cond Res 25(11): 2991–2998, 2011—

The purpose of this study was to demonstrate the short-term effects of different stretching exercises during the warm-up period on the lower limbs.

 A controlled, crossover clinical study involving 49 volunteers (14 women and 35 men; mean age: 20.4 years) enrolled in a “physical and sporting activities monitor” program. The explosive force was assessed using the Bosco test. The protocol was as follows:

 The test involved a (pre) jump test, general warm-up, intervention and (post) jump test. Each volunteer was subjected to each of the 5 interventions (no stretching [NS] and stretching: static passive stretching [P]; proprioceptive neuromuscular facilitation [PNF] techniques; static active stretching in passive tension [PT]; static active stretching in active tension [AT]) in a random order. The jump test was used to assess the squat jump, countermovement jump (CMJ), elasticity index (EI), and drop jump.

 An intragroup statistical analysis was performed before and after each intervention to compare the differences between the different stretching exercises. An intergroup analysis was also performed. Significant differences (p < 0.05) were found between all variables for the interventions “P,” “PNF,” and “TA” in the intragroup analysis, with each value being higher in the postjump test. Only the “P” intervention showed a significant difference (p = 0.046) for “EI,” with the postvalue being lower. Likewise, significant differences (p < 0.05) were observed for the “CMJ” measurements during the intergroup analysis, especially between “NS” and the interventions “P,” “PNF,” “AT,” and “PT,” with each value, particularly that for “AT,” being higher after stretching.

 The results of this study suggest that static active stretching in AT can be recommended during the warm-up for explosive force disciplines.


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