Intermittent but Not Continuous Static Stretching Improves Subsequent Vertical Jump Performance in Flexibility-Trained Athletes

This study examined changes in countermovement jump (CMJ) height after an intermittent or a continuous static stretching protocol of equal total duration. Sixteen male, elite-level gymnasts performed 90 seconds of intermittent (3 × 30 seconds with 30 seconds rest) or continuous stretching (90 seconds) of the quadriceps muscle. A single-leg stretching and jumping design was used, with the contralateral limb serving as a control. The same individuals performed both conditions with alternate legs in a randomized, counterbalanced order. One-leg CMJ height was measured for the stretched and the control leg after warm-up, immediately after stretching, and at regular intervals for 10 minutes after stretching. Range of motion (ROM) of the hip and knee joints was measured before, after, and 10 minutes poststretching. Compared with the control leg, intermittent stretching increased CMJ height by 8.1 ± 2.0%, 4 minutes into recovery (2.2 ± 2.0 cm, 95% confidence interval [CI]: 1.0–3.4 cm, p = 0.001), whereas continuous stretching decreased CMJ height by 17.5 ± 3.3% immediately after (−2.9 ± 1.7 cm, 95% CI: −2.0 to −3.7 cm, p = 0.001) and by 12.0 ± 2.7% 1 minute after stretching (−2.2 ± 2.1 cm, 95% CI: −1.2 to −3.2 cm, p = 0.001). The increases in hip (2.9 and 3.6°, p = 0.001. d = 2.4) and knee joint ROM (5.1 and 6.1°, p = 0.001. d = 0.85) after the intermittent and continuous stretching protocols were not different. The opposite effects of intermittent vs. continuo...

Source: Journal of Strength and Conditioning Research - December 19, 2018 Category: Sports Medicine Tags: Original Research Source Type: research