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GAZZETTA MEDICA ITALIANA ARCHIVIO PER LE SCIENZE MEDICHE
A Journal on Internal Medicine and Pharmacology
Indexed/Abstracted in: BIOSIS Previews, EMBASE, Scopus, Emerging Sources Citation Index
Gazzetta Medica Italiana Archivio per le Scienze Mediche 2016 December;175(12):516-22
The acute effect of 30 and 90 seconds of static stretching on range of motion and vertical jump performance
Jason C. SMITH
Department of Kinesiology, Coastal Carolina University, Conway, SC, USA
BACKGROUND: The purpose of this investigation was to compare the acute effects of 30 s and 90 s of static stretching on vertical jump height, peak force, peak power, and range of motion (ROM).
METHODS: Using a repeated measures design, thirty-one university students completed three sessions (Control, 30 s, and 90 s). After a five minute warm-up, participants completed a sit and reach test followed by no stretching (Control session), 30 seconds of static stretching (30 s session), and three sets of 30 s of static stretching (90 s session) followed by a second sit and reach test and three vertical jumps.
RESULTS: The session by time repeated measures analysis of variance showed a statistically significant change in ROM for the Control session (4.0%, P<0.001), 30 s session (7.9%, P<0.001), and 90 s session (8.4%, P<0.001). The change in ROM for the 30 s and 90 s sessions were significantly greater than the change in ROM for Control session (P<0.001). There was no difference in performance measures across the three sessions (P>0.05).
CONCLUSIONS: These results suggest that 30 and 90 seconds of static stretching following a thorough warm-up has no adverse impact on performance with equivocal increases in ROM.