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Are static or dynamic stretching protocols effective before strength and power performance?

  • 2 min read

There has been much debate if too much stretching as part of a warm up decreases the ability of muscles to produce power and speed. Research has looked into what type of stretching before working out gives the best results. There are two main types of stretching evaluated in the following research: static and dynamic.

Static stretching means that you are relaxing in a position where you feel a stretch and holding the stretch for 30 sec -2 minutes aiming to lengthen your muscle. Dynamic stretching involves actively moving into and out of the stretch: you are changing positions frequently and repetitively, and this type of activity is may increase your heart rate from the low intensity movement.


Gill analyzed the current research (31 articles) to come to a conclusion on what is best. He highlight the physiological responses of static and dynamic stretching before exercise to determine whether either form of stretching improved performance on strength and power.

Static vs. dynamic stretching on strength performance:  
Static: (-) results
Dynamic: no change/improvement

Static vs. dynamic stretching on power performance (sprinting, jumping, agility, and throwing):
Static: (-) results
Dynamic: small (+) results

Conclusion: Static stretching protocols completed before strength or power performance have been found to have no effects to significantly negative effects on strength and power.  However, dynamic stretching research supports that this method of stretching has a positive influence on strength and power performance.

Switch to dynamic stretching routines before working out and see if you like the results!

Source: Gill A. Stretching the Truth: A Review of Literature on the Effects of Static and Dynamic Stretching Protocols on Strength and Power Performance. J Aust Strength Cond. 2016;24(7):61-67.