It is important to note the difference between dynamic stretching and ballistic stretching since both involve stretching while the body is in motion. Dynamic stretches should be used as part of your warm-up routine before any athletic event, whether competitive or not. Setting: University research laboratory. The aim of this study was to explore the effects of static and dynamic stretching of the leg flexors and extensors on concentric and eccentric peak torque (PT) and electromyography (EMG) amplitude of the leg extensors and flexors in women athletes. A randomised crossover study design, over 2 separate days. The acute effects of warm-up including static or dynamic stretching on counter movement jump height, reaction time, and flexibility. When compared to static stretching, dynamic warm-up (or, movement prep) is a better pre-activity strategy for increasing strength and power output; improving running endurance; and is just as effective for injury prevention. Previous research has determined that the CMJ is an effective way to assess performance. A 2014 review of 31 published studies found that active warm-ups, such as dynamic stretching, could boost your power and strength in … Dynamic stretching as the name suggests is vigorous and performed before the sport or the workout begins. Dynamic stretching improves flexibility and range of motion, just like static stretching does. Knowing when and how to stretch for the best outcome could make the difference to an athletes performance. Army-Baylor University Doctoral Physical … But UW Health Fitness Center exercise specialist Jude Sullivan remains an advocate of stretching as a way to allow the body to become accustomed to movement prior to exercise, and to help cool down afterward. A complete athletic warm-up should incorporate about 5 to 10 minutes of low- to moderate-intensity swimming, jogging or cycling, followed by dynamic stretching. Thirty cadets at the United States Military Academy completed the study (14 women and 16 men, ages 18–24 years). The majority of the research studies in this review evaluate static stretching as opposed to ballistic, dynamic or proprioceptive neuromuscular facilitation stretches. Dynamic vs. static- stretching warm up: the effect on power and agility performance. The investigators also examined reaction time, due to its critical importance in completing athletic tasks, as well as, both hamstring and low-back flexibility. Journal of Strength and Conditioning Research, 20(3), 492-499. However, it may also boost performance, as well. Army MEDDAC, Heidelberg, Germany; 2U.S. Perrier, E. T., Pavol, M. J., & Hoffman, M. A. (2011). Design: Crossover study. Dynamic Stretching Versus Static Stretching There is no definitive evidence to suggest stretching prevents injuries. 11. Ten elite women athletes completed the following in … Warm-up and stretching are suggested to increase hamstring flexibility and reduce the risk of injury. The purpose of this study was to compare the effect of a dynamic warm up (DWU) with a static-stretching warm up (SWU) on selected measures of power and agility. This study examined the short-term effects of warm-up, static stretching and dynamic stretching on hamstring flexibility in individuals with previous hamstring injury and uninjured controls. Summary of Dynamic Vs. Static Stretching: Stretching is an important aspect of sport and physical exercise. 492 Journal of Strength and Conditioning Research, 2006, 20(3), 492–499 2006 National Strength & Conditioning Association DYNAMIC VS.STATIC-STRETCHING WARM UP:THE EFFECT ON POWER AND AGILITY PERFORMANCE DANNY J. MCMILLIAN,1 JOSEF H. MOORE,2 BRIAN S. HATLER,3 AND DEAN C. TAYLOR3 1U.S. On 3 consecutive days, subjects performed 1 of the 2 warm up routines (DWU or SWU) or performed no warm up (NWU). There are several articles supporting Dynamic Warm-up/Movement Prep vs. Static Stretching: Objectives: To examine and compare the acute effects of foam rolling, static stretching, and dynamic stretching used as part of a warm-up on flexibility and muscle strength of knee flexion and extension.