The effects of a combined static-dynamic stretching protocol on athletic performance in elite Gaelic footballers: A randomised controlled crossover trial.

Objectives: To determine the effect of three different static-dynamic stretching protocols on sprint and jump performance in Gaelic footballers.
Design: Double-blind, controlled, crossover trial.
Setting: Sports Institute research environment.
Participants: Seventeen male elite level Gaelic footballers, aged 18-30 years, completed three stretching protocols.
Main Outcome Measures: Athletic performance was measured by countermovement jump height and power, and timed 10 m, 20 m, and 40 m sprints.
Results: Static stretching reduced sprint speed by 1.1% over 40 m and 1.0% over 20 m. Static stretching also reduced countermovement jump height by 10.6% and jump power by 6.4%. When static stretching was followed by dynamic stretching, sprint speed improved by 1.0% over 20 m and 0.7% over 40 m (p < 0.05). The static - dynamic stretching protocol also improved countermovement jump height by 8.7% (p < 0.01) and power by 6.7% (p < 0.01).
Conclusions: Static stretching reduces sprint speed and jump performance. Static stretching should be followed by dynamic stretching during warm-up to nullify any performance deficits caused by static stretching.
(Copyright © 2016 Elsevier Ltd. All rights reserved.)