Training & movement
AStatic stretching right before exercise and maximal performance
Simic L, Sarabon N, Markovic G · 2013 · Scandinavian Journal of Medicine & Science in Sports 23(2):131-148
REZA evidence rating A: High confidence — What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Methodology
Meta-analysis
Findings
Prolonged static stretching immediately before maximal strength, jump or running-speed efforts can temporarily reduce that performance; brief stretching (under 45 seconds per muscle group) has almost no effect on strength.
Limitations
Most included studies measured acute performance changes immediately after stretching, not the chronic effects of a long-term routine.
Practical conclusion for REZA
As a warm-up for strength or speed, static stretching has no clear added value and can briefly hinder a maximal effort.
Original source
DOI: 10.1111/j.1600-0838.2012.01444.x · PMID: 22316148
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