Journal of Sports Science and Medicine
Journal of Sports Science and Medicine


Journal of Sports Science and Medicine
ISSN: 1303 - 2968
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©Journal of Sports Science and Medicine (2012) 11, 279 - 285
Research article
Effects of Dynamic and Static Stretching Within General and Activity Specific Warm-Up Protocols
Michael Samson1, Duane C. Button1, Anis Chaouachi2, David G. Behm1,

1 School of Human Kinetics and Recreation, Memorial University of Newfoundland, St John's, Newfoundland, Canada
2 Research Unit ''Evaluation, Sport, Health'' National Center of Medicine and Science in Sports, Tunis, Tunisia

David G. Behm
✉ School of Human Kinetics and Recreation, Memorial University of Newfoundland, St John’s, Newfoundland, Canada, A1C 5S7

11-01-2012 -- Accepted: 26-02-2012 --
Published (online): 01-06-2012


The purpose of the study was to determine the effects of static and dynamic stretching protocols within general and activity specific warm-ups. Nine male and ten female subjects were tested under four warm-up conditions including a 1) general aerobic warm-up with static stretching, 2) general aerobic warm-up with dynamic stretching, 3) general and specific warm-up with static stretching and 4) general and specific warm-up with dynamic stretching. Following all conditions, subjects were tested for movement time (kicking movement of leg over 0.5 m distance), countermovement jump height, sit and reach flexibility and 6 repetitions of 20 metre sprints. Results indicated that when a sport specific warm-up was included, there was an 0.94% improvement (p = 0.0013) in 20 meter sprint time with both the dynamic and static stretch groups. No such difference in sprint performance between dynamic and static stretch groups existed in the absence of the sport specific warm-up. The static stretch condition increased sit and reach range of motion (ROM) by 2.8% more (p = 0.0083) than the dynamic condition. These results would support the use of static stretching within an activity specific warm-up to ensure maximal ROM along with an enhancement in sprint performance.

Key words: Flexibility, sports performance, jumps, reaction time
Key Points
Activity specific warm-up may improve sprint performance.
Static stretching was more effective than dynamic stretching for increasing static range of motion.
There was no effect of the warm-up protocols on countermovement jump height or movement time.



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