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Effects of three different stretching techniques on vertical jumping performance.
J Strength Cond Res. 2014 May; 28(5):1263-71.JS

Abstract

The aim of this study was to evaluate 3 different flexibility techniques: (a) ballistic stretching (BS), (b) proprioceptive neuromuscular facilitation stretching (PNF) + BS, and (c) PNF + static stretching (SS) on vertical jump (VJ) performance and to determine the most appropriate stretching method during warm-up period before explosive force disciplines. One hundred voluntary male athletes participated in this study. All subjects performed aerobic warm-up (5-minute jog) followed by BS (5 seconds for each stretching exercise), PNF + BS (PNF performed followed by 5 seconds of BS), and PNF + SS (PNF performed followed by 30 seconds of SS) treatment protocol, respectively in the same day. Each stretching treatment was applied for 4 sets bilaterally. In all stretching treatments, lumbar extensor, gluteus maximus, and hamstring muscles were stretched with a single stretching exercise. After a 2-minute brief rest period, participants performed 3 trials of VJ test followed by one of the treatment protocols. Vertical jump performance was evaluated by countermovement jump (CMJ). Participants were divided into 3 groups according to their flexibility and prejump performances after warm-up. For each individual group and the whole group, after all treatments, differences in CMJ values were obtained (p ≤ 0.05). Ballistic stretching increased the VJ performance in the groups with low and average flexibility, poor prejumping performance, and also in the whole group (p ≤ 0.05). Proprioceptive neuromuscular facilitation stretching + BS affected VJ performance in the group of participants with high flexibility (p ≤ 0.05). Proprioceptive neuromuscular facilitation + SS decreased VJ performance in groups of participants with high flexibility, moderate, and high prejumping performance and in whole group (p ≤ 0.05). Ballistic stretching method increased VJ height, therefore seems to be more suitable than PNF + SS and PNF + BS before events that rely on explosive power as a part of warm-up period.

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Publisher Full Text (DOI)

Authors+Show Affiliations

Kirmizigil B
1Necati Akgun Performance Laboratory, School of Physical Education and Sport, University of Ege, İzmir, Turkey; and 2School of Physical Education and Sport, University of Ege, \x{0130}zmir, Turkey.
Ozcaldiran B
No affiliation info available
Colakoglu M
No affiliation info available

MeSH

AdolescentAdultAthletic PerformanceCross-Sectional StudiesExercise TestHumansMaleMovementMuscle Stretching ExercisesMuscle, SkeletalRange of Motion, ArticularWarm-Up ExerciseYoung Adult

Pub Type(s)

Journal Article

Language

eng

PubMed ID

24755866

Citation

Kirmizigil, Berkiye, et al. "Effects of Three Different Stretching Techniques On Vertical Jumping Performance." Journal of Strength and Conditioning Research, vol. 28, no. 5, 2014, pp. 1263-71.
Kirmizigil B, Ozcaldiran B, Colakoglu M. Effects of three different stretching techniques on vertical jumping performance. J Strength Cond Res. 2014;28(5):1263-71.
Kirmizigil, B., Ozcaldiran, B., & Colakoglu, M. (2014). Effects of three different stretching techniques on vertical jumping performance. Journal of Strength and Conditioning Research, 28(5), 1263-71. https://doi.org/10.1519/JSC.0000000000000268
Kirmizigil B, Ozcaldiran B, Colakoglu M. Effects of Three Different Stretching Techniques On Vertical Jumping Performance. J Strength Cond Res. 2014;28(5):1263-71. PubMed PMID: 24755866.
* Article titles in AMA citation format should be in sentence-case
TY - JOUR T1 - Effects of three different stretching techniques on vertical jumping performance. AU - Kirmizigil,Berkiye, AU - Ozcaldiran,Bahtiyar, AU - Colakoglu,Muzaffer, PY - 2014/4/24/entrez PY - 2014/4/24/pubmed PY - 2015/1/22/medline SP - 1263 EP - 71 JF - Journal of strength and conditioning research JO - J Strength Cond Res VL - 28 IS - 5 N2 - The aim of this study was to evaluate 3 different flexibility techniques: (a) ballistic stretching (BS), (b) proprioceptive neuromuscular facilitation stretching (PNF) + BS, and (c) PNF + static stretching (SS) on vertical jump (VJ) performance and to determine the most appropriate stretching method during warm-up period before explosive force disciplines. One hundred voluntary male athletes participated in this study. All subjects performed aerobic warm-up (5-minute jog) followed by BS (5 seconds for each stretching exercise), PNF + BS (PNF performed followed by 5 seconds of BS), and PNF + SS (PNF performed followed by 30 seconds of SS) treatment protocol, respectively in the same day. Each stretching treatment was applied for 4 sets bilaterally. In all stretching treatments, lumbar extensor, gluteus maximus, and hamstring muscles were stretched with a single stretching exercise. After a 2-minute brief rest period, participants performed 3 trials of VJ test followed by one of the treatment protocols. Vertical jump performance was evaluated by countermovement jump (CMJ). Participants were divided into 3 groups according to their flexibility and prejump performances after warm-up. For each individual group and the whole group, after all treatments, differences in CMJ values were obtained (p ≤ 0.05). Ballistic stretching increased the VJ performance in the groups with low and average flexibility, poor prejumping performance, and also in the whole group (p ≤ 0.05). Proprioceptive neuromuscular facilitation stretching + BS affected VJ performance in the group of participants with high flexibility (p ≤ 0.05). Proprioceptive neuromuscular facilitation + SS decreased VJ performance in groups of participants with high flexibility, moderate, and high prejumping performance and in whole group (p ≤ 0.05). Ballistic stretching method increased VJ height, therefore seems to be more suitable than PNF + SS and PNF + BS before events that rely on explosive power as a part of warm-up period. SN - 1533-4287 UR - https://www.unboundmedicine.com/medline/citation/24755866/Effects_of_three_different_stretching_techniques_on_vertical_jumping_performance_ DB - PRIME DP - Unbound Medicine ER -