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ABSTRACT. Woolstenhulme, M.T., C.M. Griffiths, E.M. Wool- Following a single bout of stretching, decreases have
stenhulme, and A.C. Parcell. Ballistic stretching increases flex- been seen in 1 repetition maximum (1RM) knee flexion
ibility and acute vertical jump height when combined with bas- and knee extension (18, 23), maximal voluntary contrac-
ketball activity. J. Strength Cond. Res. 20(4):799803. 2006.
tion (11), maximal isometric torque (21), maximal isoki-
Stretching is often included as part of a warm-up procedure for
basketball activity. However, the efficacy of stretching with re- netic torque (5, 8, 22), and balance, reaction time, and
spect to sport performance has come into question. We deter- movement time (1). Decreases in the strength and power
mined the effects of 4 different warm-up protocols followed by of acutely stretched muscle may contribute to a decrease
20 minutes of basketball activity on flexibility and vertical jump in vertical jump performance; however, conflicting data
height. Subjects participated in 6 weeks (2 times per week) of exist. Some studies have shown decreases in vertical
warm-up and basketball activity. The warm-up groups partici- jump height following static stretching (3, 9, 31, 34) and
pated in ballistic stretching, static stretching, sprinting, or bas- proprioceptive neuromuscular facilitation (PNF) stretch-
ketball shooting (control group). We asked 3 questions. First, ing (2), whereas other studies have shown no decrease in
what effect does 6 weeks of warm-up exercise and basketball
vertical jump height following static stretching (2, 17, 25,
play have on both flexibility and vertical jump height? We mea-
sured sit and reach and vertical jump height before (week 1) 30) and ballistic stretching (30).
and after (week 7) the 6 weeks. Flexibility increased for the bal- Few studies have looked at the chronic effect of
listic, static, and sprint groups compared to the control group (p stretching on performance. Two studies indicate that flex-
0.0001), while vertical jump height did not change for any of ibility training does not improve performance. Running
the groups. Our second question was what is the acute effect of economy did not change following 3 weeks of hip or trunk
each warm-up on vertical jump height? We measured vertical flexibility training (13) or following 10 weeks of thigh and
jump immediately after the warm-up on 4 separate occasions calf flexibility training (24). Additional evidence from cor-
during the 6 weeks (at weeks 0, 2, 4, and 6). Vertical jump height
relation studies provides conflicting data regarding the
was not different for any group. Finally, our third question was
what is the acute effect of each warm-up on vertical jump height relationship between flexibility and performance. In elite
following 20 minutes of basketball play? We measured vertical men volleyball players, greater hip flexibility was posi-
jump height immediately following 20 minutes of basketball tively correlated with vertical jump height; however, in
play at weeks 0, 2, 4, and 6. Only the ballistic stretching group elite women volleyball players, greater hip flexibility was
demonstrated an acute increase in vertical jump 20 minutes af- negatively correlated with vertical jump height (19). In
ter basketball play (p 0.05). Coaches should consider using contrast, less flexibility was associated with higher run-
ballistic stretching as a warm-up for basketball play, as it is ning economy in subelite and recreational runners (4, 12).
beneficial to vertical jump performance.
Because the inclusion of stretching as part of a preex-
KEY WORDS. warm-up, static stretching ercise warm-up is common practice, it is necessary to un-
derstand its effects on performance. Both the chronic and
acute effects of a stretching warm-up on vertical jump
INTRODUCTION performance are unclear. Furthermore, no studies have
tretching has long been touted as an impor- investigated the effect of stretching combined with sport
799
800 WOOLSTENHULME, GRIFFITHS, WOOLSTENHULME ET AL.
in isometric maximal voluntary force (MVC) of the quad- increased power, from the eccentric to the concentric
riceps that was not associated with a decrease in vertical phase of contraction.
jump height following static stretching. Other studies Our flexibility results showed a significant increase
have shown decreases in MVC (11), 1RM knee flexion and following the 6 weeks of training for the static, ballistic,
extension (18, 23), maximal isometric and isokinetic and sprint groups. Our results indicate that ballistic
torque (5, 8, 21, 22), and balance, reaction time, and stretching is as effective as static stretching for increas-
movement time (1) following various protocols of static ing flexibility, and our results agree with those of nu-
stretching. This evidence for decreased muscular perfor- merous other studies (6, 7, 1416, 20, 33). One study (32)
mance following stretching may not directly translate has even reported that ballistic stretching was more ef-
into decreased whole-body vertical jump height perfor- fective than static stretching at increasing flexibility. In-
mance, as seen in our study and other studies. terestingly, the practice of ballistic stretching has been
Our third question was to determine the effects of contraindicated in the literature, under the premise that
both stretching and basketball play on vertical jump it carries a greater risk of injury (6, 7, 26, 27) and that it
height. We hypothesized that a decrease in vertical jump results in greater delayed-onset muscle soreness (6). Un-
height immediately following the warm-up would persist fortunately, the statements from these references that
after 20 minutes of basketball play. We did not see a de- have established the idea that ballistic stretching is dan-
crease after the warm-up, as previously discussed, and we gerous are not supported with any scientific evidence. No
report a 3-cm increase in vertical jump height for the scientific evidence exists that ballistic stretching actually
ballistic stretching group following basketball play, com- causes injury, and some evidence indicates that ballistic
pared to both the nowarm-up and postwarm-up condi- stretching may result in less soreness than static stretch-
tions. This is a finding with potentially significant prac- ing (28).
tical application. Using ballistic stretching as part of a Our data also indicate that sprinting was as effective
warm-up before playing basketball may actually be ben- as both static and ballistic stretching at increasing flexi-
eficial to vertical jump performance. bility. The sprint group increased in flexibility to the
The mechanism behind this increase in vertical jump same degree as did both stretching groups. A study by
height is not readily apparent. In a study by Young and Wiemann (33) reported a significant increase in hip flex-
Behm (35), the effect of various warm-ups on vertical ion range of motion following 15 minutes of ballistic
jump was tested. They reported that vertical jump height stretching, static stretching, and stationary cycling.
was greater after a warm-up consisting of only a 4-minute These combined results demonstrate that sport-related
run, compared to a static stretching-only warm-up. When activity may increase flexibility to the same extent as
both the running and static stretching were combined stretching.
into 1 warm-up, vertical jump height was not different In conclusion, ballistic stretching, static stretching,
from the control. The authors suggest that stretching may and sprinting were equally effective at increasing flexi-
have a negative effect on vertical jump performance, bility. Furthermore, when ballistic stretching was includ-
while running has a positive effect. When the 2 were com- ed as a warm-up, performance of vertical jump was in-
bined into 1 warm-up, they may have cancelled each oth- creased with basketball play. However, an increased flex-
er out, and no change in vertical jump was seen. These ibility resulting from 6 weeks of stretching had no effect
findings agree with our findings, in that no change in on vertical jump height. These findings indicate that the
vertical jump was seen following a warm-up of running stimulus imposed upon the muscle with an acute stretch
and stretching. Furthermore, in the Young and Behm (35) may be very different than the long-term effects of chron-
study, when practice jumps were included in the running ic stretching with respect to motor performance. It may
and stretching warm-up, vertical jump was higher than not be a long-term increase in range of motion that is the
the run- and stretch-only warm-up. These data indicate primary benefit of stretching, but rather the acute stim-
that the inclusion of sport-specific activity into a warm- ulus placed upon the muscle in a stretching warm-up.
up may increase vertical jump. Our data are similar, in
that 20 minutes of basketball play combined with ballistic PRACTICAL APPLICATIONS
stretching increased vertical jump. Stretching has long been recommended as part of a
It is interesting that ballistic stretching caused an in- warm-up for sports participation. The type of recom-
crease in vertical jump following basketball play, while mended stretching has traditionally been a slow stretch
static stretching did not. The dynamic nature of muscle that is held at the point of discomfort but not pain, with
contractions used in most sports, including basketball, the oft-repeated Dont bounce warning. Bouncing dur-
seems at odds with the traditionally used static stretch ing stretching is thought to increase the risk of injury
warm-up. Perhaps ballistic stretching provides a more while stretching. Yet no evidence exists to support this
specific warm-up to the muscle, in that most muscular claim, and our study indicates that ballistic stretching
movements associated with basketball are not static (defined herein as controlled, bouncing movements per-
stretches of the muscle but rather dynamic contractions formed at the end of the range of motion of a stretch) can
preceded by a ballistic-type stretch. Specificity of stretch- be safely and effectively used as a warm-up for basketball
ing to subsequent sport movement is supported by Fletch- play. Ballistic stretching is as effective as traditional stat-
er and Jones (10), who report that a warm-up including ic or no-bounce stretching at increasing flexibility. Fur-
static stretching decreased acute sprint performance, thermore, ballistic stretching used as part of a warm-up
while a warm-up including active dynamic stretching in- for basketball play increases vertical jump performance.
creased acute sprint performance. They suggest that the All of the subjects who engaged in a ballistic stretching
rehearsal of specific movement patterns through dynamic warm-up and then played basketball increased their ver-
active stretching may increase coordination, which allows tical jump heights by about 3 cm. We only measured ver-
the muscle to transition more quickly, and therefore with tical jump height after 20 minutes of basketball play, so
FLEXIBILITY AND VERTICAL JUMP 803
it is unclear when the increase may first appear or if it 17. KNUDSON, D., K. BENNETT, R. CORN, D. LEICK, AND C. SMITH.
persists until the end of a basketball game, but clearly a Acute effects of stretching are not evident in the kinematics of
3-cm increase in jump height would be beneficial for as the vertical jump. J. Strength Cond. Res. 15:98101. 2001.
18. KOKKONEN, J., A.G. NELSON, AND A. CORNWELL. Acute muscle
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stretching is a safe and beneficial warm-up for basketball erc. Sport 69:411415. 1998.
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warm-up. namic, and proprioceptive neuromuscular facilitation stretch-
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