Skip Navigation LinksHome > May 2014 - Volume 28 - Issue 5 > Effects of Three Different Stretching Techniques on Vertical...
Journal of Strength & Conditioning Research:
doi: 10.1519/JSC.0000000000000268
Original Research

Effects of Three Different Stretching Techniques on Vertical Jumping Performance

Kirmizigil, Berkiye1; Ozcaldiran, Bahtiyar2; Colakoglu3, Muzaffer

Collapse Box

Abstract

Abstract: Kirmizigil, B, Ozcaldiran, B, and Colakoglu, M. Effects of three different stretching techniques on vertical jumping performance. J Strength Cond Res 28(5): 1263–1271, 2014—The aim of this study was to evaluate 3 different flexibility techniques: (a) ballistic stretching (BS), (b) proprioceptive neuromuscular facilitation stretching (PNF) + BS, and (c) PNF + static stretching (SS) on vertical jump (VJ) performance and to determine the most appropriate stretching method during warm-up period before explosive force disciplines. One hundred voluntary male athletes participated in this study. All subjects performed aerobic warm-up (5-minute jog) followed by BS (5 seconds for each stretching exercise), PNF + BS (PNF performed followed by 5 seconds of BS), and PNF + SS (PNF performed followed by 30 seconds of SS) treatment protocol, respectively in the same day. Each stretching treatment was applied for 4 sets bilaterally. In all stretching treatments, lumbar extensor, gluteus maximus, and hamstring muscles were stretched with a single stretching exercise. After a 2-minute brief rest period, participants performed 3 trials of VJ test followed by one of the treatment protocols. Vertical jump performance was evaluated by countermovement jump (CMJ). Participants were divided into 3 groups according to their flexibility and prejump performances after warm-up. For each individual group and the whole group, after all treatments, differences in CMJ values were obtained (p ≤ 0.05). Ballistic stretching increased the VJ performance in the groups with low and average flexibility, poor prejumping performance, and also in the whole group (p ≤ 0.05). Proprioceptive neuromuscular facilitation stretching + BS affected VJ performance in the group of participants with high flexibility (p ≤ 0.05). Proprioceptive neuromuscular facilitation + SS decreased VJ performance in groups of participants with high flexibility, moderate, and high prejumping performance and in whole group (p ≤ 0.05). Ballistic stretching method increased VJ height, therefore seems to be more suitable than PNF + SS and PNF + BS before events that rely on explosive power as a part of warm-up period.

Copyright © 2014 by the National Strength & Conditioning Association.

 

Login

Article Tools

Share

Search for Similar Articles
You may search for similar articles that contain these same keywords or you may modify the keyword list to augment your search.