The effects of dynamic stretching performed before and between the sets of exercises on vertical jump performance
Article Sidebar
Main Article Content
Abstract
The purpose of this study was to investigate the effects of dynamic stretching (DS) performed before and between the sets of exercises on vertical jump performance. Twelve healthy adult males performed DS on their lower limb muscles, with 10 repetitions on each side before and between four sets of three repetitions of vertical jumps. Vertical jump height was measured. Additionally, the percent change in jump height for each set was determined based on the baseline score from set 1. Heart rate was also measured at rest, before exercise, and before each set of vertical jumps. Vertical jump height was significantly higher in the latter half of the sets (p < .05) compared to the condition in which DS was only performed before exercise and to the control condition in which the participants were refrained from performing DS throughout. In addition, when DS was only performed before exercise, vertical jump height was significantly lower in set 4 compared to set 1 (p = .001). These findings suggest that DS performed between sets, in addition to performing before the exercise, produces a higher power output in vertical jump performance in the latter half of multiple sets.
Downloads
Article Details
This work is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License.
Each author warrants that his or her submission to the Work is original and that he or she has full power to enter into this agreement. Neither this Work nor a similar work has been published elsewhere in any language nor shall be submitted for publication elsewhere while under consideration by Journal of Human Sport and Exercise (JHSE). Each author also accepts that the JHSE will not be held legally responsible for any claims of compensation.
Authors wishing to include figures or text passages that have already been published elsewhere are required to obtain permission from the copyright holder(s) and to include evidence that such permission has been granted when submitting their papers. Any material received without such evidence will be assumed to originate from the authors.
Please include at the end of the acknowledgements a declaration that the experiments comply with the current laws of the country in which they were performed. The editors reserve the right to reject manuscripts that do not comply with the abovementioned requirements. The author(s) will be held responsible for false statements or failure to fulfill the above-mentioned requirements.
This title is licensed under a Attribution-NonCommercial-ShareAlike 4.0 International (CC BY-NC-SA 4.0).
You are free to:
Share — copy and redistribute the material in any medium or format.
Adapt — remix, transform, and build upon the material.
The licensor cannot revoke these freedoms as long as you follow the license terms.
Under the following terms:
-
Attribution — You must give appropriate credit, provide a link to the license, and indicate if changes were made. You may do so in any reasonable manner, but not in any way that suggests the licensor endorses you or your use.
-
NonCommercial — You may not use the material for commercial purposes.
-
ShareAlike — If you remix, transform, or build upon the material, you must distribute your contributions under the same license as the original.
- No additional restrictions — You may not apply legal terms or technological measures that legally restrict others from doing anything the license permits.
Notices:
- You do not have to comply with the license for elements of the material in the public domain or where your use is permitted by an applicable exception or limitation.
- No warranties are given. The license may not give you all of the permissions necessary for your intended use. For example, other rights such as publicity, privacy, or moral rights may limit how you use the material.
How to Cite
References
Arazi, H., Nasiri, R., Jahanmahin, M., & Falahati, A. (2015) Comparison of the effect of interset dynamic and static stretching on the upper and lower body performance of male bodybuilders. J Phys Edu Sports, 13, 329-339.
Behm, D. G., & Chaouachi, A. (2011) A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol, 111, 2633-2651. https://doi.org/10.1007/s00421-011-1879-2
Bobbert, M. F., & Casius, L. J. R. (2005) Is the effect of a countermovement on jump height due to active state development? Med Sci Sports Exerc, 37, 440-446. https://doi.org/10.1249/01.MSS.0000155389.34538.97
Christensen, B. K., & Nordstrom, B. J. (2008) The effects of proprioceptive neuromuscular facilitation and dynamic stretching techniques on vertical jump performance. J Strength Cond Res, 22, 1826-1831. https://doi.org/10.1519/JSC.0b013e31817ae316
Fletcher, I. M. (2010) The effect of different dynamic stretch velocities on jump performance. Eur J Appl Physiol, 109, 491-498. https://doi.org/10.1007/s00421-010-1386-x
Fletcher, I. M., & Jones, B. (2004) The effect of different warm-up stretch protocols on 20 meter sprint performance in trained rugby union players. J Strength Cond Res, 18, 885-888. https://doi.org/10.1519/00124278-200411000-00035
Fletcher, I. M., & Monte-Colombo, M. M. (2010a) An investigation into the effects of different warm-up modalities on specific motor skills related to soccer performance. J Strength Cond Res, 24, 2096-2101. https://doi.org/10.1519/JSC.0b013e3181e312db
Fletcher, I. M., & Monte-Colombo, M. M. (2010b) An investigation into the possible physiological mechanisms associated with changes in performance related to acute responses to different preactivity stretch modalities. Appl Physiol Nutr Metab, 35, 27-34. https://doi.org/10.1139/H09-125
Gil, M. H., Neiva, H. P., Sousa, A. C., Marques, M. C., & Marinho, D. A. (2019) Current approaches on warming up for sports performance: A critical review. Strength Cond J, 41, 70-79. https://doi.org/10.1519/SSC.0000000000000454
Haff, G. G., & Triplett, N. T. (2016) Essentials of strength training and conditioning 4th edition. (pp. 471-520). Human Kinetics.
Herda, T. J., Cramer, J. T., Ryan, E. D., McHugh, M. P., & Stout, J. R. (2008) Acute effects of static versus dynamic stretching on isometric peak torque, electromyography, and mechanomyography of the biceps femoris muscle. J Strength Cond Res, 22, 809-817. https://doi.org/10.1519/JSC.0b013e31816a82ec
Holt, B. W., & Lambourne, K. (2008) The impact of different warm-up protocols on vertical jump performance in male collegiate athletes. J Strength Cond Res, 22, 226-229. https://doi.org/10.1519/JSC.0b013e31815f9d6a
Hough, P. A., Ross, E. Z., & Howatson, G. (2009) Effects of dynamic and static stretching on vertical jump performance and electromyographic activity. J Strength Cond Res, 23, 507-512. https://doi.org/10.1519/JSC.0b013e31818cc65d
Kraemer, W. J. (1997) A series of studies-The physiological basis for strength training in american football: Fact over philosophy. J Strength Cond Res, 11, 131-142. https://doi.org/10.1519/00124278-199708000-00001
Kruse, N. T., Barr, M. W., Gilders, R. M., Kushnick, M. R., & Rana, S. R. (2013) Using a practical approach for determining the most effective stretching strategy in female college division I volleyball players. J Strength Cond Res, 27, 3060-3067. https://doi.org/10.1519/JSC.0b013e31828bf2b6
Kurt, C., Gürol, B., & Nebioğlu, İ. Ö. (2023) Effects of traditional stretching versus self-myofascial release warm-up on physical performance in well-trained female athletes. J Musculoskelet Neuronal Interact, 23, 61-71.
Lopez-Samanes, A., Coso, J. D., Hernández-Davó, J. L., Moreno-Pérez, D., Romero-Rodriguez, D., Madruga-Parera, M., Muñoz, A., & Moreno-Pérez, V. (2021) Acute effects of dynamic versus foam rolling warm-up strategies on physical performance in elite tennis players. Biol Sport, 38, 595-601. https://doi.org/10.5114/biolsport.2021.101604
Malek, N. F. A., Nadzalan, A. M., Tan, K., Azmi, A. M. N., Vasanthi, R. K., Pavlović, R., Badau, D., & Badau, A. (2024) The acute effect of dynamic vs. proprioceptive neuromuscular facilitation stretching on sprint and jump performance. J Funct Morphol Kinesiol, 28, 42. https://doi.org/10.3390/jfmk9010042
McMillian, D. J., Moore, J. H., Hatler, B. S., & Taylor, D. C. (2006) Dynamic vs. static-stretching warm up: the effect on power and agility performance. J Strength Cond Res, 20, 492-499. https://doi.org/10.1519/18205.1
Meerits, T., Bacchieri, S., Pääsuke, M., Ereline, J., Cicchella, A., & Gapeyeva, H. (2014) Acute effect of static and dynamic stretching on tone and elasticity of hamstring muscle and on vertical jump performance in track-and-field athletes. Acta Kinesiol Univ Tartu, 20, 48-59. https://doi.org/10.12697/akut.2014.20.05
Nasiri, R., Damirchi, A., & Mirzaei, B. (2011) The effect of duration and type of rest interval between sets with low and moderate intensities on the volume of bench press in untrained men. Res Sport Sci Quart, 2, 25-33.
Nasiri, R., Damirchi, A., Mirzaei, B., & Jahanmahin, M. (2013) Comparison the effect of duration and type of rest intervals on sustainability of leg press repetitions in untrained men. Int J Sport Stud, 3, 886-892.
Opplert, J., & Babault, N. (2018) Acute effects of dynamic stretching on muscle flexibility and performance: An analysis of the current literature. Sports Med, 48, 299-325. https://doi.org/10.1007/s40279-017-0797-9
Otterstetter, R., Johnson, K. E., Kiger, D. L, Agnor, S. E., Edwards, J., Naylor, J. B., & Krone, S. J. (2013) The effect of acute moderate-intensity exercise on the accuracy of air-displacement plethysmography in young adults. Eur J Clin Nutr, 67, 1092-1094. https://doi.org/10.1038/ejcn.2013.133
Peterson, M. D., Rhea, M. R., & Alvar, B. A. (2005) Applications of the dose-response for muscular strength development: A review of meta-analytic efficacy and reliability for designing training prescription. J Strength Cond Res, 19, 950-958. https://doi.org/10.1519/R-16874.1
Smith, J. C., Pridgeon, B., & Hall, M. C. (2018) Acute effect of foam rolling and dynamic stretching on flexibility and jump height. J Strength Cond Res, 32, 2209-2215. https://doi.org/10.1519/JSC.0000000000002321
Stroiney, D. A., Mokris, R. L., Hanna, G. R., & Ranney, J. D. (2020) Examination of self-myofascial release vs. instrument-assisted soft-tissue mobilization techniques on vertical and horizontal power in recreational athletes. J Strength Cond Res, 34, 79-88. https://doi.org/10.1519/JSC.0000000000002628
Sugisaki, N., Okada, J., & Kanehisa, H. (2013) Intensity-level assessment of lower body plyometric exercises based on mechanical output of lower limb joints. J Sports Sci, 31, 894-906. https://doi.org/10.1080/02640414.2012.757342
Torres, E. M., Kraemer, W. J., Vingren, J. L., Volek, J. S., Hatfield, D. L., Spiering, B. A., Ho, J. Y., Fragala, M. S., Thomas, G. A., Anderson, J. M., Häkkinen, K., & Maresh, C. M. (2008) Effects of stretching on upper-body muscular performance. J Strength Cond Res, 22, 1279-1285. https://doi.org/10.1519/JSC.0b013e31816eb501
Turki, O., Chaouachi, A., Behm, D. G., Chtara, H., Chtara, M., Bishop, D., Chamari, K., & Amri, M. (2012) The effect of warm-ups incorporating different volumes of dynamic stretching on 10- and 20-m sprint performance in highly trained male athletes. J Strength Cond Res, 26, 63-72. https://doi.org/10.1519/JSC.0b013e31821ef846
Yamaguchi, T., Ishii, K., Yamanaka, M., & Yasuda, K. (2007) Acute effects of dynamic stretching exercise on power output during concentric dynamic constant external resistance leg extension. J Strength Cond Res, 21, 1238-1244. https://doi.org/10.1519/00124278-200711000-00044