General Belief about static stretching

• Static stretching increase range of motion

Increase range of motion decreases risk of
injury

• Static stretching decrease muscle stiffness

Decrease muscle stiffness decrease risk of
injury
 The truth is…
• pre – game static stretching reduces muscle
strain....
• (Ekstrand et al., 1983; Bixler & Jones, 1992;
Amako et al., 2003; Hadala & Barrios, 2009).
Possible Harms of Stretching
Total static stretching
time < 45s, No
detrimental effect on
maximal strength
Total static stretching
time .60 s, likely to
reduce maximal
strength !!!
Subjects: 11 tracks atheltes
Experiement: sprint performance in No Stretch (NS), both leg stretch (BS),
The effect of 3 reps of 15s, 30s, and
45s of stretching on vertical jump
performance
 1. Dynamic Exercise
• 4 minutes jogging + general warm up
2. 4minute jogging +
Static stretch 30 s ,
1repition /side
 3. 4mins jogging + Dynamic stretch
30 s , 1repition /side,
Backward reach run (quadriceps) lateral lunge (adductors

Drop lunge (gluteals )

straight leg march (hamstrings)
4. Jogging, No stretch
Vertical Jump
Agility Time
https://www.youtube.com/watch?v=_ljMcU4Z
rpM
2.5
Vertical Jump
2
Compared with No
stretching
1.5

Static Stretching
1
Dyanmic Stretching
Dynamic Exercise
0.5

0
Defender Midfilder Striker
0.3
Illinois Test
0.2 Compared with No
stretching

0.1

Static Stretching
0 Dyanmic Stretching
Defender Midfilder Striker
Dynamic Exercise
-0.1

-0.2

-0.3
 Group1
• 4 minutes jogging , No stretching
 Group2
• 4 mins jogging + Static stretch 30 s , 1repition
/side
 Group3
• 4minutes jogging + Dynamic stretch 30 s , 1repition
/side, Backward reach run (quadriceps) lateral lunge (adductors

Drop lunge straight leg march (hamstrings)

(gluteals )
Forward Phase
 Backward Phase

No difference between and Dynamic Stretch

Follow Through
Whole Phase of Instep Kicking
To stretch or not to stretch?
 Factors to consider
1. Timing
2. Duration of stretch < 30s
3. Flexibility
4. Past injury history
 Regular Stretching!!!

Take 8 weeks of daily stretch ( 3 -4

sets of 15 – 30 seconds) to change a
muscle