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Original Article

Comparison of dynamic and static stretching

on dynamic balance performance in
recreational football players
ABSTRACT
Zafar Azeem, Rahul Sharma

Centre for Physiotherapy and

Rehabilitation Sciences, Jamia
Millia Islamia, 1Department of
Physiotherapy, Fortis Escorts Heart
Institute, New Delhi, India
Address for correspondence:
Dr. Zafar Azeem,
Centre for Physiotherapy and
Rehabilitation Sciences, Jamia Millia
Islamia, New Delhi - 110 025, India.
E-mail: phyzaf@gmail.com

Background: Football is the worlds most popular sport with new players added every year.
Recrea onal football is considered to as health promo on ac vity for untrained subjects. With
the requirement of maintaining balance over one leg at dierent stages of the game, football
players are expected to have superior unipedal stability. Stretching, either sta c or dynamic,
has proven to be of utmost significance as a warm strategy. However, experiemental trials on
evalua on of acute eects on dynamic balance are seen limited in scope and implementa on.
Thus, the purpose of this study was to compare the eects of dynamic and sta c stretching
on dynamic balance performance in recrea onal football players. Materials and Methods:
Thiry male recrea onal football players par cipated in the study. Subjects who par cipated
in a minimum of one football session per week for the preceding two months were included in
the study on the condi on that they should not par cipate in a structured training or exercise
session from last 2 months. Subjects were divided intotwo groups. Group A(n=15) were given
dynamic stretching of ankle plantaflexors, hamstrings, quadriceps, hip adductors, hip flexors
and hip extensors.Group B(n=15) were given sta c stretching of same muscle groups. Star
excursion balance test was used as main outcome measure. Results: Paired t-tests were used
for pre and post score measures for within group comparisons. Independent t-tests was used
for comparison of pre and post test score dierence for between group comparisons. Significant
dierence was found between pre and post normalized combined composite scores of SEBT
within group A (P<0.001) and Group B(P<0.001). There was non significant dierence between
the combined normalized composite scores for between group comparisons (P=0.901).
Conclusion: Both dynamic stretching and sta c stretching are equally eec ve in improving
dynamic balance performance in recrea onal football players. However, the nature of dynamic
stretching being more func onal , it may prove to have be er compliance and acceptability by
the coaches and players and may also be used as a preven ve strategy for injury management.
Key words: Dynamic balance, dynamic stretching, star excursion balance test, sta c stretching

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DOI: 10.4103/1319-6308.142370
Quick Response Code:

134

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Azeem and Sharma: Dynamic and static stretching in recreational football players

INTRODUCTION
Football is the worlds biggest team sport and attracts
new players every year. Already there are more than
265 million players, and the number of participants
is continuing to grow. The number of unregistered
football players has reached to 226 million.[1]
These figures clearly indicate that the number of
occasional and recreational football players is quite
high. Moreover, recreational football is considered
to be as an effective health promoting activity for
untrained men (Krustrup et al., 2009).[2]
Football players frequently support their body mass
on one leg when kicking a ball and may expect to have
better unipedal stability than athletes in other sports
such as basketball (Bressel et al., 2007).[3] Compared to
basketball players and active control subjects, football
player had superior static unipedal and dynamic
balance ability (Bressel et al., 2007).[3]
Balance is believed to be important for athletes. A fall
may occur if the ability to maintain balance is not
successful, and inefficient balance strategies may
also result in poor athletic performance (Costa et al.,
2009).[4] Thus, decreased balance performance has also
been associated with higher injury risk (Trojian and
Mckeag, 2006, Hrysomallis, 2007).[5,6]
Stretching is possibly the most commonly practiced
routine used by sports trainers and sports medicine
professionals for injury prevention and sports
performance enhancement. Stretching has been
recommended by experts as a part of pre exercise
warm-up. Static stretching has been demonstrated as
an effective mean to increase range of moton about the
joint (Bandy 1997, Power , 2004).[7,8] Static stretching
has also shown effects of improving dynamic balance
in recreational women (Costa et al., 2009)[4] and active
middle aged men (Handrakis et al., 2010).[9]
Detrimental effects of static stretching on sport
performance have also been advocated in various
studies such as decreased height performance, decrease
in 1 RM of hamstring muscle (Winchester et al., 2009),[10]
decrease in sprint performance (Nelson et al., 2005),[11]
reduced strength of planter flexors (Fowles, 2000)[12].
The observed decrease in muscle force output could
be a result of decreased motor neuron excitability
resulting in decreased motor unit activation or as a
result of attenuation of the force generating capacity
(Winchester , 2009, Fowles 2000).[10,12]
Dynamic stretching involves controlled movement
through the active range of motion for a joint (Fletcher
Saudi Journal of Sports Medicine | July - December 2014 | Volume 14 | Issue 2

and Jones, 2004), [13] has shown results such as

facilitation of power (Manoel, et al., 2008),[14] sprint
(Fletcher and Jones 2004).[13] In the context of dynamic
stretching, the literature tends to indicate that shorter
duration of dynamic stretching do not adversely affect
performance whereas longer duration of dynamic
stretching may facilitate performance (Pearce et al.,
2009, Behm and Chaouachi, 2011).[15,16]
Mechanism by which dynamic stretch improves
muscular performance have been suggested to be
elevated muscle and body temperature (Fletcher and
Jones, 2004),[13] post-activation potentiation (PAP) in
the stretched muscle caused by voluntary contractions
of the antagonist (Hough et al., 2009),[17] stimulation
of the nervous system or reduced inhibition of the
antagonist muscles (Jaggers et al., 2008).[18]
There are some more methods available to assess
the dynamic balance like star excursion balance
test (SEBT), which is an easy and feasible test. The
SEBT has been reported to assess dynamic balance
and challenge athletes sufficiently (Hertel et al., 2000,
Kinzey and Armstrong, 1998).[19,20] The SEBT offers
a simple, low-cost alternative to more sophisticated
laboratory assessments for use in clinical settings. The
SEBT is a closed-kinetic chain exercise which mimics
the single-leg squat exercise and therefore the stance
leg requires strength, proprioception, neuromuscular
control and adequate range of motion at the hip, knee,
and ankle joints (Olmsted et al., 2002).[21]
High inter-tester reliability of the SEBT has previously
been reported (Hertel et al., 2000).[19] Previous studies
have also shown high intra-tester reliability of SEBT
in assessing dynamic balance (Hertel et al., 2000,
Kinzey and Armstrong, 1998).[19,20] Between session
reliability of the SEBT with normalized scores has
been evaluated by two studies to the best of our
knowledge (Munro and Herrington, 2010, Plisky et al.,
2006).[22,23] Both of these studies found SEBT to be
reliable measures of predicting lower extremity injury
in high school basketball players (Plisky et al., 2006),[23]
and reliable measure of lower limb function in healthy
recreational athletes (Munro and Herrington, 2010).[22]
However, SEBT has still been used extensively as an
evaluative measure for dynamic balance performance
in sports.
In spite of dynamic stretching has shown results
such as facilitation of power (Manoel et al., 2008),[14]
sprint (Fletcher and Jones, 2004),[13] agility (Little
and Williams, 2006),[24] jump performance (Holt and
Lambourne, 2008, Hough et al., 2009),[17,25] and static
stretching of 45 s duration has improved dynamic
balance (Costa et al., 2009),[4] The effect of dynamic
135

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Azeem and Sharma: Dynamic and static stretching in recreational football players

stretching on dynamic balance is still an area, which

is untouched and that needs to be studied.

SEBT before stretching and after stretching on three

non-consecutive separate occasions within 7 days.

Although the research in the area of injury prevention

is rather extensive, the most important data designed
to address the effectiveness of dynamic stretching
intervention and its acute effect on dynamic balance
performance measures are limited in both scope and
implementation.

Sta c stretching

Therefore, the purpose of this study was to determine

the acute effect of dynamic and static stretching on
dynamic balance performance in recreational football
players.

Dynamic balance performance

Subjects performed static stretching of same muscle

groups as used by dynamic stretching group. The
duration of static stretching was 15 s per muscle group
and the interval between two sets was 15 s. The
technique of static stretching is described in the table.
Dynamic balance was measured using the SEBT,
which has been used previously as a reliable method
to assess dynamic balance.

MATERIALS AND METHODS

RESULTS

Thirty male recreational football players participated

in the study. Recreational football player was defined
as the person who has participated in a minimum of
one football session/week for the preceding 2 months
and to have not participated in structured exercise
training during that period. Male recreational
football players with age between 17 years and
25 years and body mass index (BMI) between
18.5 kg/m2 and 24.9 kg/m2 were included in the study.
Subjects with any impairment of the spinal column,
or dysfunction of the vestibular system, visual
system that can affect the balance were excluded.
Subjects with limb length discrepancy, any history
of hip, knee, and ankle surgery within last 1 year,
subjects with self-reported history of major lower
limb injury or disease from last 6 months, subjects
involved in programmed training sessions from
last 2 months. Subjects involved in any balance
training program. Subjects undergoing treatment of
inner ear, sinus, upper respiratory tract infection,
diabetes mellitus, bronchial asthma, and bronchitis
were also excluded. Ethical approval was taken from
Institutions Ethics Committee.

A statistical analysis was performed using the

Statistical Package for Social Sciences for Microsoft
Windows (SPSS statistics17.0 ). Mean and standard
deviations of the descriptive characteristics of age,
height, weight, BMI, right and left limb lengths for
Group A and Group B were analyzed. The dependent
variables of dynamic balance performance score
of SEBT were the combined normalized composite
score and the normalized composite score. The means
of all three pre- and post-intervention normalized
composite scores were utilized to get the combined
normalized composite scores, the normalized
composite scores were calculated by adding the mean
normalized scores of all eight directions of SEBT for
pre- and post-tests.

PROCEDURE
Dynamic stretching

Dynamic stretching was performed for six different

muscle groups at the rate of 1 stretch/s for duration
of 30 s for each muscle group and 6 s bilaterally. The
muscle group stretched was ankle planter flexors,
quadriceps, hamstring, hip flexors, adductors, and
extensors. The dynamic stretches utilized were heel
toe raises, butt kicks, straight leg march, lateral lunge,
forward lunge with forearm instep, drop lunge as
described by Fredric and Szymanski (2001).[26] Before
performing dynamic stretches the subjects performed
aerobic warm up of 4 min in terms of jogging at
self-selected comfortable pace. The subjects performed
136

A significance level of P 0.05 was used for all

comparisons. Independent t-tests were used for
between group comparisons.
Independent t-test was performed to compare the
mean differences of normalized composite and
combined normalized composite scores between the
groups. The difference between combined normalized
composite scores was not significant between Group A
and Group B (P = 0.901). The mean difference of
pre- and post-scores were also non-significant for
all three sessions (session 1, P = 0.103, session 2,
P = 0.227, session 3, P = 0.282) [Table 1].

DISCUSSION
The purpose of this study was to investigate the acute
effects of dynamic and static stretching on dynamic
balance performance in recreational football players.
The major finding of the study was that static and
dynamic stretching both are equally effective as a
method of warm up for male recreational football
players (P = 0.901). The second finding of the study
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Azeem and Sharma: Dynamic and static stretching in recreational football players

Table 1: Comparison of normalized composite and

combined normalized composite scores between the
groups
Time of
testing
Session 1
Session 2
Session 3
CNC

Group A

Group B

Independent
t-test

Pre-post diff

Pre-post diff

29.56
13.3
10.05
26.45

38.58
19.92
19.54
25.81

1.686
1.236
1.098
0.125

0.103
0.227
0.282
0.901

CNC = Combined Normalized Scores

was that dynamic stretching and static stretching

both produced significant change in dynamic balance
performance (P < 0.001). However, our hypothesis
was that dynamic stretching would be producing
greater improvement in dynamic balance performance
compared to static stretching, which was not the
finding otherwise.
Eect of sta c stretching on dynamic balance performance

Static stretching of 15 s duration for three repetitions

resulted in significant improvement in dynamic
balance performance on all three sessions (P < 0.001).
The combined normalized composite score of all
three sessions were also improved following static
stretching (P < 0.001). Costa et al.[4] investigated the
acute effect of different durations of static stretching on
dynamic balance performance in recreational women.
The improvement in dynamic balance performance
following static stretch in our study was consistent
with the result of Costa et al.[4] The findings of their
study was that static stretching of 15 s duration
produced significant improvement in dynamic balance
performance, whereas there was no significant
difference in dynamic balance performance following
45 s duration stretch and in control condition. The
interval between each repetition of stretch was 15 s in
their study. Our study also utilized three repetitions of
15 s static stretches with an interval of 15 s between
stretches. They suggested that a moderate protocol of
15 s may have caused changes in the musculoskeletal
system, which were not detrimental in nature.
Another study by Handrakis et al.[9] investigated
the effects of an acute static stretching protocol
on balance and jump/hop performance in active
middle-aged adults. They found that 10 min of
acute static stretching enhances dynamic balance
and does not affect jump/hop performance in active
middle-aged adults. Our finding is also consistent
with this study. Handrakis et al.[9] suggested that the
increased dynamic balance noted in this study may be
a result of enhanced feedback to the central nervous
system and more compliant musculotendinous units
post-stretching.
Saudi Journal of Sports Medicine | July - December 2014 | Volume 14 | Issue 2

Several authors have reported decrement in

performance after a session of static stretching (Power
et al., 2004, Winchester et al., 2009, Behm, et al.,[16]
2004).[8,10] Our results are not consistent with these
studies. In majority of the literature available, the
stretch duration utilized was either 30 s or more than
30 s. A study by Fletcher and Jones used 20 s stretch
duration; however, this duration also resulted in
detrimental effect on sprint performance.[13] Whereas,
some researches utilized the stretch duration of 15 s
(Costa et al., 2009, Alpkaya and Koceja, 2007).[4,27]
The result was either neutral or improvement of
performance. Hence, we would suggest that duration
of 15 s may not have produced the negative effect on
musculotendinous stiffness. Therefore, the duration
might be a reason for inconsistency with these studies.
Previous research by Ghaffarinejad et al.[28] concluded
that static stretch improves joint position sense
leading to improved proprioception. Improvement in
proprioception might be a reason for improved dynamic
balance. Repeated and prolonged stretching has shown
reduction in reflex muscular activity due to reduced
sensitivity of the muscle spindles (Avela et al., 1999).[29]
We utilized a moderate static stretching protocol of 15 s
duration which may avoid unfavorable reflex activity
decrements as suggested by Costa et al.[4] which may
also be a reason for improved dynamic balance.
Although measurement of proprioception and reflex
activity of muscles was beyond the scope of our study,
but we can still infer from the work carried out on
proprioception and reflex musculotendinous activity
and improvement of balance that these may also be
suggestive of improved dynamic balance performance
achieved in our results.
Eect of dynamic stretching on dynamic balance

Our study investigated the acute effect of dynamic

stretching on dynamic balance performance. Dynamic
stretching also produced significant changes in dynamic
balance performance on all three sessions (P < 0.001),
the combined composite score also showed significant
improvement (P < 0.001).
Earlier studies focused on acute effect of dynamic
stretching in facilitating performance measures such
as power (Manoel et al., 2008),[14] sprint (Fletcher and
Jones, 2004),[13] agility (Little and Williams, 2006),[24]
jump performance (Holt and Lambourne, 2008,
Hough et al., 2009),[17,25] though the effect of dynamic
stretching on dynamic balance is limited to the best
of our knowledge.
A number of mechanisms have been proposed as
causing improvement in performance such as specific
137

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Azeem and Sharma: Dynamic and static stretching in recreational football players

rehearsal of movements prior to movement (Fletcher

and Jones, 2004),[13] an increase in muscle and core
temperature (Yamaguchi and Ishii, 2005),[30] and
increase in neuromuscular activity (Behm and
Chaouchi, 2011),[16] possibly linked to PAP (Manoel et al.,
2008, Sale, 2004).[14,31] Post-activation potentiation also
known as activity-dependent potentiation is an increase
in muscle isometric twitch and low frequency tetanic
force following a conditioning activity (Sale, 2004).[31]
Fletcher and Jones, [13] concluded that active
dynamic stretches enhances performance due to
specific rehearsal of movement patterns, helping
proprioception and pre-activation, allowing an
optimum switch from the eccentric to concentric
muscle contraction required to generate high running
speeds. However, Fletcher and Monte Colombo
(2010),[32] considered increases in heart rate, improved
stimulation of nervous system, and increase in
peak torque as the mechanism behind increased
performance after dynamic stretching warm up.
On the basis of previous work on dynamic stretching,
it could be hypothesized that dynamic stretching might
have produced increased heart rate, enhancement of
nervous system, increase in peak torque (Fletcher and
Monte Colombo, 2010)[32] although our purpose was
not to monitor all of these physiological parameters.
These mechanisms along with rehearsal of movements
leading to increased proprioception could be a reason
for improved dynamic balance (Fletcher and Jones,
2004).[13]

movements as performed by athletes from different

sporting backgrounds. This may be suggestive of the
fact that the functional aspect of dynamic stretching
may prove to be beneficial for athletes in terms of
injury prevention and rehabilitation when used in
warm up protocols.

CONCLUSION
There was non-significant difference in acute effect
of dynamic and static stretching on dynamic balance
performance in recreational football players. Both
static and dynamic stretching are equally effective
in improving dynamic balance performance. The
mechanism by which static stretching improves the
dynamic balance performance may be considered
to be improvement in proprioception and avoidance
of unfavorable reflex activity decrements following
a moderate stretching program of 15 s duration.
The reason for improvement in dynamic balance
following acute bout of dynamic stretching may be
supposed to due to increase in heart rate, increase
in core and muscle temperature, enhancement of
neural activation, specific rehearsal of movement
patterns possibly leading to increased proprioception.
Although both static and dynamic stretching are
equally effective in improving dynamic balance, but
our study may support dynamic stretching over static
stretching due to its positive effects on majority of
sports performance measures including dynamic
balance. However, static stretching may still be useful
for the recreational players with reduced flexibility.

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Cite this article as: Azeem Z, Sharma R. Comparison of dynamic and static
stretching on dynamic balance performance in recreational football players.
Saudi J Sports Med 2014;14:134-9.
Source of Support: Nil, Conflict of Interest: None declared.

139