Ten minutes of dynamic stretching is sufficient to potentiate vertical jump performance characteristics.J Strength Cond Res. 2011 Sep; 25(9):2453-63.JS
The current literature recommends dynamic rather than static stretching for the athletic warm-up. Dynamic stretching and various conditioning stimuli are used to induce potentiation in subsequent athletic performance. However, it is unknown as to which type of activity in conjunction with dynamic stretching within a warm-up provides the optimal potentiation of vertical jump performance. It was the objective of the study to examine the possible potentiating effect of various types of conditioning stimuli with dynamic stretching. Twenty athletes participated in 6 protocols. All the experimental protocols included 10 minutes of dynamic stretching. After the dynamic stretching, the subjects performed a (a) concentric (DS/CON): 3 sets of 3 repetition maximum deadlift exercise; (b) isometric (DS/ISOM): 3 sets of 3-second maximum voluntary contraction back squats; (c) plyometric (DS/PLYO): 3 sets of 3 tuck jumps; (d) eccentric (DS/ECC): 3 modified drop jumps; (e) dynamic stretching only (DS), and (f) control protocol (CON). Before the intervention and at recovery periods of 15 seconds, 4, 8, 12, 16, and 20 minutes, the participants performed 1-2 maximal countermovement jumps. The DS and DS/CON protocols generally had a 95-99% likelihood of exceeding the smallest worthwhile change for vertical jump height, peak power, velocity and force. However, the addition of the deadlift to the DS did not augment the potentiating effect. Time-to-peak potentiation was variable between individuals but was most consistent between 3 and 5 minutes. Thus, the volume and the intensity associated with 10 minutes of dynamic stretching were sufficient to provide the potentiation of vertical jump characteristics. Additional conditioning activities may promote fatigue processes, which do not permit further potentiation.