Training & movement
A · High confidenceStatic stretching right before exercise and maximal performance
Subject: Static stretching right before exercise and maximal performance
What this means
Static stretching right before exercise lowered strength by 5.4% on average and explosive performance by 2.0%. For power, the 1.9% difference was not clear-cut.
Simic L, Sarabon N, Markovic G · 2013 · Scandinavian Journal of Medicine & Science in Sports 23(2):131-148
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
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.
Who this applies to
The effect did not depend on the participants' age, gender or fitness level.
Size of the research
104 studies, with 61 data points for strength, 12 for power and 57 for explosive performance.
What to keep in mind
The drop was larger in tests where the muscle exerts force without moving than in dynamic tests. It was smallest when stretching lasted 45 seconds or less.
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.
View method and source
Methodology
Meta-analysis
Limitations
Most included studies measured acute performance changes immediately after stretching, not the chronic effects of a long-term routine.
Original source
DOI: 10.1111/j.1600-0838.2012.01444.x · PMID: 22316148
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.