Effects of 30 second versus 45 second static stretching on vertical jump performance

BACKGROUND: Static stretching (SS) is widely used by many athletes, as a warm-up before exercise training and athletic events. The duration of effective SS and the threshold volume of continuous SS on vertical jump performance remain unclear. The aim of the study was to investigate the differences between the effects of 30 seconds and 45 seconds static stretching on vertical jump performance in physically active individuals. METHODS: Sixteen physically active university students volunteered for the study. The subjects underwent 3 conditions. In the no stretching (NS) condition, subjects performed a countermovement jump (CMJ) test without any preceding stretching. In the other 2 conditions, the subjects performed 30 seconds (30SS; 4 minutes) or 45 seconds (60SS; 6 minutes) static stretching of the calf muscles, hamstrings, gluteus maximus, and quadriceps, respectively, before CMJ performance. RESULTS: The jump height was significantly improved after 30SS (P=0.001) and 45SS (P=0.000) compared to NS. However, a statistically greater increase was found after 45SS compared to 30SS (P=0.029). No significant difference was found in average power output and peak power output after SS conditions compared to NS (P>0.05). CONCLUSIONS: Performing 45SS can be more effective in improving jump performance compared to 30SS. Although the present study has demonstrated significant improvements in vertical jump performance, future studies are advised to determine whether similar effects are found in clinical, other age population or elite athlete populations to more fully understand the practical significance of the findings.