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Effects of Three Different Stretching Techniques on Vertical Jumping Performance

Kirmizigil, Berkiye1; Ozcaldiran, Bahtiyar2; Colakoglu3, Muzaffer

Journal of Strength & Conditioning Research:
doi: 10.1519/JSC.0000000000000268
Original Research

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.

Author Information

1Necati Akgun Performance Laboratory, School of Physical Education and Sport, University of Ege, İzmir, Turkey; and

2School of Physical Education and Sport, University of Ege, \x{0130}zmir, Turkey

Address correspondence to Berkiye Kirmizigil,

Copyright © 2014 by the National Strength & Conditioning Association.