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Differential Effects of 30- Vs. 60-Second Static Muscle Stretching on Vertical Jump Performance

Pinto, Matheus D.1; Wilhelm, Eurico N.1; Tricoli, Valmor2; Pinto, Ronei S.1; Blazevich, Anthony J.3

Journal of Strength & Conditioning Research: December 2014 - Volume 28 - Issue 12 - p 3440–3446
doi: 10.1519/JSC.0000000000000569
Original Research

Abstract: Pinto, MD, Wilhelm, EN, Tricoli, V, Pinto, RS, and Blazevich, AJ. Differential effects of 30- vs. 60-second static muscle stretching on vertical jump performance. J Strength Cond Res 28(12): 3440–3446, 2014—It has been proposed that pre-exercise static stretching may reduce muscle force and power. Recent systematic and meta-analytical reviews have proposed a threshold regarding the effect of short (<45 seconds) and moderate (≥60 seconds) stretching durations on subsequent performance in a multi-joint task (e.g., jump performance), although its effect on power output remains less clear. Furthermore, no single experimental study has explicitly compared the effect of short (e.g., 30 seconds) and moderate (60 seconds) durations of continuous static stretching on multi-joint performance. Therefore, the aim of the present study was determine the effect of acute short- and moderate-duration continuous stretching interventions on vertical jump performance and power output. Sixteen physically active men (21.0 ± 1.9 years; 1.7 ± 0.1 m; 78.4 ± 12.1 kg) volunteered for the study. After familiarization, subjects attended the laboratory for 3 testing sessions. In the nonstretching (NS) condition, subjects performed a countermovement jump (CMJ) test without a preceding stretching bout. In the other 2 conditions, subjects performed 30-second (30SS; 4 minutes) or 60-second (60SS; 8 minutes) static stretching bouts in calf muscles, hamstrings, gluteus maximus, and quadriceps, respectively, followed by the CMJ test. Results were compared by repeated-measures analysis of variance. In comparison with NS, 60SS resulted in a lower CMJ height (−3.4%, p ≤ 0.05) and average (−2.7%, p ≤ 0.05) and peak power output (−2.0%, p ≤ 0.05), but no difference was observed between 30SS and the other conditions (p > 0.05). These data suggest a dose-dependent effect of stretching on muscular performance, which is in accordance with previous studies. The present results suggest a threshold of continuous static stretching in which muscular power output in a multi-joint task may be impaired immediately following moderate-duration (60 seconds; 8 minutes) static stretching while short-duration (30 seconds; 4 minutes) stretching has a negligible influence.

1Exercise Research Laboratory, Physical Education School, Federal University of Rio Grande do Sul, Porto Alegre, Brazil;

2Laboratory of Neuromuscular Adaptations to Strength Training, School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil; and

3Center for Exercise and Sports Science Research, School of Exercise and Health Sciences, Edith Cowan University, Joondalup, Australia

Address correspondence to Matheus D. Pinto,

Copyright © 2014 by the National Strength & Conditioning Association.