Vol.1, No.2, 117-120 (2009)
doi:10.4236/health.2009.12019
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Health
Openly accessible at
Comparison between static and dynamic warm-up
exercise regimes on lower limb muscle power
Jose Shelton1, G. V. Praveen Kumar²
1Victoria University, Melbourne, Australia;
²School of Biotechnology, Chemical & Biomedical Engineering, VIT University, Vellore, India;
Received 26 April 2009; revised 17 May 2009; accepted 10 June 2009.
ABSTRACT
Aim: The purpose of this study was to compare
static and dynamic warm-up regimes on lower
limb muscle power and thereby the perform-
ance of the individual. Methodology: Twenty
eight (28) subjects were assigned into groups
consisting of 2 members. From each group, 1
subject performed the static stretching and the
other subject performed dynamic stretching as
warm-up. This was followed by non-counter
movement jumps on a force platform and the
vertical jump heights were recorded. Data were
analysed using one-way ANOVA and paired
t-test at 0.05 alpha. Result: The results showed
that dynamic stretching as warm-up causes
significant increase (p=0.01) in the vertical jump
height as compared to static stretching (p=0.03).
Discussion: The increase in vertical jump height
could be related to the increase in force pro-
duction which plays an important role during
the vertical jump test. On the other hand the
decrease in vertical jump height following static
stretching could be attributed to a decrease in
the force production in the muscles. Conclusion:
Dynamic warm-up increases the vertical lump
height, whereas static stretching decreases the
jump height of the athlete.
Keywords: Static Stretching; Dynamic Stretching;
Force Production; Post Activation Potentiation
1. INTRODUCTION
The primary aim of exercise physiologists, personal
trainers, bio-mechanical engineers and sports scientists
is to monitor and increase the performance levels of the
athletes under their training. When it comes to training
and prescribing exercises, there is always a debate be-
tween the types of stretching that are being used as warm
up before activity. This could also be used to check the
performance of the athlete owing to the particular type
of stretching.
Static stretching involves holding the muscle in the
stretched position for some time. This type of stretching
has been used as a traditional method of warm up as well
as performance enhancement for quite some time now.
But research performed by Rosenbaum and Hennig
(1995) [1], shows that static stretching decreases peak
force by 5% and rate of force production by 8%, there by
actually decreasing muscle strength. Static stretching of
calf, hamstrings and quadriceps reduces the peak vertical
velocity of a vertical jump according to studies done by
Knudson et al., 2000 [2]. Studies done by Kokkonen et
al., 1998 [3], have documented a rather harmful effect of
acute static stretching, that it actually decreases the per-
formance of those tasks where success is related to
maximal force development. Further studies by McNeal
and Sands, 2003 [4], with younger populations have also
illustrated impairment in jumping performance in teen-
agers following static stretching.
Dynamic stretching consists of functional based exer-
cises which use sport specific movements to prepare the
body for movement. It consists of controlled leg and arm
swings that are taken gently to the limits of range of mo-
tion. Studies done by Fredrick G. A., 2000 [5] have
shown the effectiveness of dynamic stretching, as this
increases core temperature, muscle temperature, elon-
gates the muscles and stimulates the nervous system,
thereby decreasing the chances of injury. Faigenbaum et
al., 2005 [6] studied dynamic warm-up versus static
stretching in different age groups and a variety of ath-
letes. And found that compared to static stretching, dy-
namic warm up increases flexibility and also improved
performances among children for vertical jump. Long-
jump performance also improved in the dynamic warm-
up. Studies by Duncan M. J. and Woodfield L. A., 2006
[7] suggest that there may be some advantage to per-
forming a low to moderate dynamic warm up protocol
prior to activities that require high power outputs.
The purpose of this study is to find out which type of
stretching exercise used as warm-up affects lower limb
muscle power and therefore affects performance of an
individual.

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2. METHODOLOGY
2.1. Subjects
Twenty eight moderately trained subjects (16 male and
12 female) ranging in the age group of 20 to 35 years
were taken for the study. They were randomly divided
into groups consisting of 2 members. From each group,
one subject performed the static stretching and the other
subject performed the dynamic stretching as part of the
warm up.
2.2. Procedure of Data Collection:
Baseline Measurement
Both the groups performed an initial non-counter
movement jump with both hands on the hips on a force
platform and the vertical jump height was recorded.
The subjects in both the groups were made to jog 12
laps (up to 60% VO2 max) up and down in the corridor
after which the heart rate (Carotid artery) was recorded.
Then they performed the first non-counter movement
jump on the force platform and the vertical jump heights
were recorded.
2.3. Stretching Protocol
The static stretching group subjects actively performed
some static calf, hamstrings, quads, gluteal and hip
flexor stretching exercises for 2 repetitions 30 seconds
each, for both the legs.
While the dynamic stretching group subjects per-
formed some dynamic stretching exercises like tip-toe
walking, forward and backward leg swings, sagittal
plane leg swings, walking knee pull ups, walking lunges
with hip rotation and walking quads stretches for 2x10
repetitions for both legs.
2.4. Post Stretch Measurement
Then the second heart rate (Carotid artery) was recorded
for both the groups. After which they performed the
second non-counter movement jump on the force plat-
form and the vertical jump heights were recorded. Then
the subjects were asked to remain standing, without do-
ing any activity for 10 minutes. Then they performed the
third and final non-counter movement jump on the force
platform and the vertical jump heights were recorded.
Finally the vertical jump heights and heart rate readings
for both the static and dynamic groups were recorded.
2.5. Data Analysis
Descriptive statistics of range, mean and standard devia-
tion were computed on all data. One way ANOVA was
calculated across the recording of both the groups. A
paired t-test was computed to compare the static and
dynamic stretching groups. Level of significance was set
at 0.05 alpha.
3. RESULTS
The mean and standard deviation of the jump heights of
the subjects in both the static and dynamic stretching
groups are shown in Tables 1 and 2.
The static stretching group showed a decrease of
0.61% in the final jump as compared to the dynamic
Table 1. Jump heights of the subjects in the static stretching
group (N=14)
Subjects Initial
Jump
Jump
I
Jump
II
Jump
III HR IHR II
n=1 0.1390.1840.138 0.175 104 96
n=2 0.1740.1640.186 0.202 128 100
n=3 0.1340.1080.123 0.152 180 128
n=4 0.0860.1450.127 0.137 172 126
n=5 0.1320.1320.107 0.141 168 88
n=6 0.2880.3310.309 0.293 152 100
n=7 0.2650.2080.149 0.183 138 102
n=8 0.2550.3090.28 0.291 144 88
n=9 0.1240.2230.205 0.21 150 100
n=10 0.1760.2010.193 0.158 92 64
n=11 0.15 0.2160.18 0.158 140 94
n=12 0.0840.0830.055 0.047 132 96
n=13 0.3450.3450.203 0.233 144 92
n=14 0.1490.1710.192 0.206 150 112
AVG 0.1720.2010.174 0.184 142.4299
STDEV 0.0770.0790.066 0.063 24.0415.95
Table 2. Jump heights of the subjects in the dynamic stretching
group (N=14).
Subjects Initial
Jump
Jump
I
Jump
II
Jump
III HR IHR II
n=1 0.35 0.27 0.406 0.338 120 104
n=2 0.1190.1560.149 0.163 156 141
n=3 0.2510.1460.244 0.121 176 148
n=4 0.1350.1290.156 0.187 132 128
n=5 0.2240.1590.15 0.19 144 120
n=6 0.12 0.01 0.118 0.12 168 120
n=7 0.1880.2010.214 0.212 152 140
n=8 0.0980.0920.107 0.102 160 132
n=9 0.0990.0920.105 0.101 160 130
n=10 0.2370.2720.304 0.264 164 128
n=11 0.1640.1790.156 0.168 180 108
n=12 0.2820.2820.259 0.266 118 100
n=13 0.1870.1690.189 2 100 88
n=14 0.2450.2310.353 0.296 140 128
AVG 0.1920.1700.207 0.323 147.85122.5
STDEV0.075 0.077 0.094 0.488 23.4617.09
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Static Stretching Group
0.155
0.16
0.165
0.17
0.175
0.18
0.185
0.19
0.195
0.2
0.205
Initial Jump I Jump II Jump III Jump
No of Jumps
Height (Mts)
Figure 1. Graph showing the differences in vertical jump
height in the static stretching group.
Dynamic Stretching Group
0
0.05
0.1
0.15
0.2
0.25
0.3
0.35
Initial Jump I Jump II Jump III Jump
No of Jumps
Height (Mts)
Figure 2. Graph showing the differences in vertical jump
height in the dynamic stretching group.
stretching group which showed an increase of 13.06%,
as shown in Figures 1 and 2.
4. DISCUSSION
As the result shows dynamic warm up can definitely
increase the vertical jump height and therefore signifi-
cantly influences fitness performance, as compared to
the group that did static stretching as warm up. These
findings are similar to the studies done by Duncan and
Woodfield 2006 [7] and Faigenbaum et al., 2005 [6]
which show that dynamic stretching increases flexibility
as well as muscle power.
Among the subjects who did static stretching, from
Figure 3, we can see that there is a decrease in jump
height between the first and second jumps. This shows
that static stretching might actually reduce force produc-
tion, which is similar to the studies done by Rosenbaum
and Hennig, 1995 [1]. The main muscles involved in a
vertical jump are the calf, quadriceps and hamstrings.
These muscles were part of the static stretching protocol
of the warm up. On the other hand, we can see an in-
crease in the vertical jump height between second and
third jumps, this change could be because of the ten
minutes rest period in between the jumps. And this rest
period would have given time for the muscles to recover
after the period of static stretching. This implies that
static stretching actually causes a decrease in the force
production in these muscles as also shown in the studies
by Kokkonen et al., 1998 [3] and Knudson et al., 2000
[2]. Therefore the performance of the activity (vertical
jump height) is also decreased as a result of static
stretching which is also similar to the studies done by
McNeal J. and Sands W., 2003 [4]. The reason for this
decrease in performance could be attributed to an in-
crease in the musculo-tendinous unit (MTU) compliance,
leading to a decrease in the MTU ability to store elastic
energy in its eccentric phase as reported by Fletcher IM,
Jones B, 2004 [8]. The above evidences suggest that
static stretching prior to activity is not the best solution.
Static stretching does not necessarily lead to a decrease in
injury but may actually decrease the force production and
thereby decrease the vertical jump height for the athlete.
On the other hand we can see from Figure 4, there is
a significant increase in the vertical jump height in the
group that did dynamic stretching as part of the warm up,
which is similar to studies done by Faigenbaum et al,
2005 [6]. Studies by Duncan and Woodfield, 2006 [7]
have suggested that performing pre-event dynamic warm
up protocols may create an optimal environment for ex-
Static Vs Dynamic Stretching with STDEV
-0.4
-0.2
0
0.2
0.4
0.6
0.8
1
Initial Jump I JumpII Jump III Jump
No of Jumps
Height (Mts)
Static Stretching Group
Dynamic Stretching Group
Figure 3. Graph showing the differences in vertical jump
height between the static and dynamic stretching groups (Us-
ing AVERAGE +/- STDEV).
Static Vs Dynamic Stretching
(using STDEV)
0
0.1
0.2
0.3
0.4
0.5
Initial
Jump
I Jump II Jump III Jump
No of Jumps
Height (Mts)
Static Stretching
Dynamic Stretching
Figure 4. Graph showing the differences in vertical jump
height between the static and dynamic stretching groups (Using
STDEV values).
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J. Shelton et al. / HEALTH 1 (2009) 117-120
SciRes Copyright © 2009 http://www.scirp.org/journal/HEALTH/
120
plosive force production by enhancing neuromuscular
function. This occurrence has been termed the ‘postac-
tivation potentiation’ (PAP) [9] and is believed to in-
crease the rate of force development, thereby increasing
speed and power production. This finding was similar to
the study done by Faigenbaum et al., 2005 [6]. Dynamic
warm up activities used in the study may have influ-
enced the excitability of fast twitch motor units and
therefore readied these units to play a more significant
role during the vertical jump test. However no tests of
neuromuscular activation were performed in this study.
Neuromuscular activation studies can be done in future
to measure the excitability of fast twitch motor units.
The results of the current study suggest that there may be
some advantage to performing a low to moderate dy-
namic warm up protocol prior to activities that require
high power outputs. And the increase in vertical jump
height following dynamic warm up compared to static
warm up is considerable.
Openly accessible at
Faigenbaum et al. 2005 [6] in his study also says that
the evidence supporting the injury-reducing and per-
formance-enhancing potential of static stretching is
presently lacking. So it may be desirable to perform dy-
namic stretching during the warm up period and static
stretching during the cool down. The purpose of warm
up exercise is to warm-up the body, but static stretching
seems to cause cool down of the body.
5. CONCLUSIONS
From the above study it can be concluded that the effect
of dynamic stretching as warm up has the following
benefits. Dynamic Stretching increase force production
prior to activity, which in turn can improve the vertical
jump height of the athlete.
As exercise physiologists and sports scientists our
main objective is to decrease the injury levels and in-
crease the performance levels of the athletes. And the
above evidences from related literature suggest that dy-
namic stretching is the best type of stretching that can be
performed during warm-up in order to increase the jump
height of the athlete and to increase performance levels
of the athlete. From the findings of the study in order to
increase the vertical jump height of the athlete we can
recommend a sports performance program that includes
dynamic activities during warm up and static stretching
as part of the cool down.
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of stretching and warm-up exercises on Achilles tendon
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[2] Knudson, D., Bennet, K., Corn, R., Leick, D., Smith, C.,
(2000) Acute effects of stretching are not evident in the
kinematics of the vertical jump. Research Quarterly for
Exercise and Sport, 71(1-Supplement), A-30.
[3] Kokkonen, J., Nelson, A. G., Cornwell, A. (1998) Acute
muscle stretching inhibits maximal strength performance.
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