Optimizing Performance and Flexibility: A Deeper Dive for Coaches

This article expands on the nuances of stretching and its impact on athletic performance, providing a more detailed perspective for coaches and fitness professionals.

The Complex Relationship Between Stretching and Performance

The impact of stretching on athletic performance is not a simple yes or no answer. While there's a common misconception that stretching always hinders performance, the reality is far more nuanced.

Acute Effects of Stretching:

• Potential Impairments: Research suggests that prolonged static or NMS stretching performed in isolation can acutely impair various performance measures, including:

  • Muscular strength and power

  • Balance

  • Reaction and movement time

  • Vertical jump height

  • Sprint speed

• Magnitude and Duration: The extent of impairment typically ranges from 3-7% and lasts less than 10 minutes, although some studies have reported impairments lasting up to an hour. This magnitude, while seemingly small, can be significant in competitive settings.

• Mitigating Factors: Crucially, these negative effects are largely mitigated when stretching is incorporated into a comprehensive warm-up that includes dynamic activities.

Key Recommendations for Pre-Activity Stretching:

• Limit Static Stretching Duration: When preparing for high-intensity activity, limit static stretching to less than 60 seconds per muscle group.

• Prioritize Dynamic Stretching: Dynamic stretching is generally preferred before activity as it does not have the same negative impact on performance.

• Comprehensive Warm-up: A complete warm-up incorporating myofascial release, static stretching (briefly), dynamic stretching, and task-specific activities is crucial for maximizing performance and minimizing injury risk.

Addressing Issues with Past Research:

Several factors have contributed to the confusion surrounding stretching and performance:

• Lack of Ecological Validity: Many early studies used unrealistic stretching protocols (10-30 minutes of stretching for a single muscle group), which don't reflect real-world practices. Professional athletes typically perform much shorter static stretches (12-17 seconds).

• Lack of Consideration for Pre-existing Limitations: Few studies have examined the effects of stretching on individuals with pre-existing ROM limitations. It's possible that the negative effects are primarily observed in individuals who don't actually need stretching to begin with.

The Psychological Benefits of Stretching:

Beyond the physical benefits, stretching also offers significant psychological advantages:

• Reduced Tension: Studies have shown that stretching can reduce both physiological (EMG activity) and self-reported muscle tension.

• Improved Mood: Stretching can decrease feelings of sadness and reduce levels of stress-related hormones.

• Increased Confidence: Incorporating stretching into a warm-up can boost participant confidence in their subsequent performance.

Chronic Effects of Stretching:

Long-term stretching programs can positively influence several physiological factors related to performance:

• Enhanced Stretch-Shortening Cycle: Improved muscle and tendon compliance (reduced stiffness) can enhance the stretch-shortening cycle, improving performance in activities like jumping and sprinting. This effect is more pronounced in movements with longer eccentric-concentric transitions.

• Increased Force Production at Longer Muscle Lengths: Stretch training can lead to greater force production at longer muscle lengths, particularly during eccentric contractions, which can potentiate subsequent concentric contractions.

Practical Applications for Coaches:

• Prioritize a Comprehensive Warm-up: Include myofascial release, brief static stretching (if needed), dynamic stretching, and task-specific activities.

• Individualize Stretching Programs: Assess each client's needs and tailor their stretching program accordingly.

• Educate Clients: Explain the benefits and potential drawbacks of different stretching methods.

• Focus on Movement Quality: Emphasize proper form and controlled movements during stretching.

• Consider the Psychological Benefits: Recognize the positive impact of stretching on mood, tension, and confidence.

• Use Stretching Strategically: Use static stretching primarily for improving ROM and addressing muscle imbalances, and dynamic stretching for pre-activity preparation.

The Stretch-Shortening Cycle (SSC): A Key Performance Enhancer

The SSC is a crucial concept for understanding how stretching can impact performance. It involves a rapid eccentric (muscle lengthening) contraction followed immediately by a concentric (muscle shortening) contraction. This cycle allows for the storage and release of elastic energy, enhancing power output.

Example of the SSC:

A vertical jump involves an eccentric contraction of the leg muscles during the downward phase (loading phase), followed immediately by a concentric contraction during the upward phase (take-off). A countermovement jump or a drop jump enhances the SSC by increasing the pre-stretch of the muscles, leading to a greater release of elastic energy and a higher jump.

Stretching is a valuable tool for improving flexibility, promoting relaxation, and potentially enhancing performance when applied strategically. As coaches, we must move beyond simplistic recommendations and embrace a nuanced understanding of the scientific literature. By incorporating stretching into comprehensive warm-ups and tailoring programs to individual needs, we can help our clients achieve their full potential.