Sandberg JB, Wagner DR, Willardson JM, Smith GA. Acute effects of antagonist stretching on jump height, torque, and electromyography of agonist musculature. J Strength Cond Res. 2012 May;26(5):1249-56
Background
The practice of static stretching prior to exercise has been recently scrutinized. Recent literature suggests static stretching is unlikely to prevent injuries and likely impairs strength and power performance. However, the studies typically analyze the agonist muscles, even though the agonist and antagonist muscles contribute to force and power output. In fact, if the antagonist muscles are inhibited, it is likely the agonist has a higher force/power/strength potential.
The purpose of this study was to investigate the effects of static stretching of the antagonist muscle on peak torque of the knee extensors and vertical jump height and power.
What was done
Sixteen recreationally resistance trained men were tested for peak knee extension torque and vertical jump height. These tests were performed with and without preceding antagonist stretch. Each participant performed stretching and nonstretching routines with 1 -3 days between trials. Electromyography (surface EMG) was also recorded on the vastus lateralis and long head of the biceps during the knee extension.
For the knee extension trial, a hamstring stretch was performed and for the vertical jump, a dorsiflexor and hip flexor stretch were performed. Stretches were held for 30 seconds and repeated 3 times with 20-second rest between the stretches.
Results
Stretching the antagonist muscle elicited significantly greater torque for the fast knee extension, but not the slow knee extension.
Vertical jump height and power were both significantly greater after the stretching protocol.
No differences were noted in EMG.
Discussion
Despite the improvements in vertical jump height, power, and fast knee extension torque, the effects size was small.
Practical Implication
In swimming, isolated muscle activity is uncommon, so inhibiting power of one muscle group to increase another muscle group results in zero overall improvement. However, if strength and conditioning is performed, this could be used to increase land strength, likely beneficial in short sprint swimming.
Future studies must asses dynamic stretching of the antagonistic groups, for example kneeling falls before deadlifts, as this form is popularized by some strength and conditioning coaches (Pavel Tsatsouline).
Background
The practice of static stretching prior to exercise has been recently scrutinized. Recent literature suggests static stretching is unlikely to prevent injuries and likely impairs strength and power performance. However, the studies typically analyze the agonist muscles, even though the agonist and antagonist muscles contribute to force and power output. In fact, if the antagonist muscles are inhibited, it is likely the agonist has a higher force/power/strength potential.
The purpose of this study was to investigate the effects of static stretching of the antagonist muscle on peak torque of the knee extensors and vertical jump height and power.
What was done
Sixteen recreationally resistance trained men were tested for peak knee extension torque and vertical jump height. These tests were performed with and without preceding antagonist stretch. Each participant performed stretching and nonstretching routines with 1 -3 days between trials. Electromyography (surface EMG) was also recorded on the vastus lateralis and long head of the biceps during the knee extension.
For the knee extension trial, a hamstring stretch was performed and for the vertical jump, a dorsiflexor and hip flexor stretch were performed. Stretches were held for 30 seconds and repeated 3 times with 20-second rest between the stretches.
Results
Stretching the antagonist muscle elicited significantly greater torque for the fast knee extension, but not the slow knee extension.
Vertical jump height and power were both significantly greater after the stretching protocol.
No differences were noted in EMG.
Discussion
Despite the improvements in vertical jump height, power, and fast knee extension torque, the effects size was small.
Practical Implication
In swimming, isolated muscle activity is uncommon, so inhibiting power of one muscle group to increase another muscle group results in zero overall improvement. However, if strength and conditioning is performed, this could be used to increase land strength, likely beneficial in short sprint swimming.
Future studies must asses dynamic stretching of the antagonistic groups, for example kneeling falls before deadlifts, as this form is popularized by some strength and conditioning coaches (Pavel Tsatsouline).
Swimming Science Research Review
This is a piece of the Swimming Science Research Review. Read Swimming Science Research Review October 2012 for a complete list of the articles reviewed.
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