What does this all mean?
Yes, dynamic stretching before many vertical jump testing procedures increases measurements during testing.
What about static stretching?
NO, static stretching has not been shown to increase sports performance metrics.
How do I go about doing a dynamic stretching routine?
Glad you asked….Here we go…
The effect of different stretching protocols on vertical jump measures in college age gymnasts
- PMID: 31933341
- DOI: 10.23736/S0022-4707.19.09561-6
Abstract
Background: Gymnastics is a sport that requires rapid display of explosive power expressed through the vertical jump. Recent studies have shown that a static-stretching based warm-up is ineffective for explosive power development. The aim of this study was to compare different stretching protocols and their effect on vertical jump measures.
Methods: Eleven gymnasts (9 males, 2 females; 23.18±2.52 yrs) participated in this randomized crossover study. Participants were measured on the countermovement jump (CMJ), squat jump (SQJ), and depth jump (DJ) at baseline (no warm-up). Participants were then randomly placed into one of four stretching protocols: Static (ST), dynamic (DY), static + dynamic (ST+DY), and dynamic + static (DY+ST) and tested on the CMJ, SQJ, and DJ. A photoelectric cell device was used to measure vertical jump height (VJH), flight time (FT), power output (PO), and Reactive Strength Index (RSI). The non-parametric Friedman test was used to test differences between stretching protocols.
Results: The DY protocol showed significant improvements in VJH, FT, and PO in the CMJ. The ST, ST+DY, and DY+ST protocols did not show any significant improvements.
Conclusions: A warm-up consisting of dynamic movements that resemble those used in the sport of gymnastics can improve vertical jump measures, as reflected through the CMJ.
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