Effects of static stretching for 30 seconds and dynamic stretching on leg extension power

J Strength Cond Res. 2005 Aug;19(3):677-83. doi: 10.1519/15044.1.

Abstract

The purposes of this study were to clarify the effects of static stretching for 30 seconds and dynamic stretching on leg extension power. Eleven healthy male students took part in this study. Each subject performed static stretching and dynamic stretching on the 5 muscle groups in the lower limbs and nonstretching on separate days. Leg extension power was measured before and after the static stretching, dynamic stretching, and nonstretching. No significant difference was found between leg extension power after static stretching (1788.5 +/- 85.7 W) and that after nonstretching (1784.8 +/- 108.4 W). On the other hand, leg extension power after dynamic stretching (2022.3 +/- 121.0 W) was significantly (p < 0.01) greater than that after nonstretching. These results suggest that static stretching for 30 seconds neither improves nor reduces muscular performance and that dynamic stretching enhances muscular performance.

MeSH terms

  • Adult
  • Analysis of Variance
  • Biomechanical Phenomena
  • Humans
  • Leg / physiology*
  • Male
  • Muscle Contraction / physiology*
  • Muscle, Skeletal / physiology*
  • Pliability
  • Range of Motion, Articular
  • Time Factors