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© Kamla-Raj 2016 Anthropologist, 23(3): 454-461 (2016)
Effects of Different Durations of Static Stretching on Flexibility,
Jumping, Speed and Agility Performance
Izzet Islamoglu1, Tulin Atan2, Saban Unver3 and Gul Cavusoglu4
University of Ondokuz Mayis, Faculty of Yasar Dogu Sports Sciences Samsun, Turkey
Telephone: 1<0905074282232>
E-mail: 1<izzetislamoglu@gmail.com>, 2<takman@omu.edu.tr>, 3<saban.unver@omu.edu.tr>,
4<gulcavusoglum@hotmail.com>
KEYWORDS Exercise. Flexibility. Stretching. Vertical Jumping
ABSTRACT The aim of this paper was to research the effect of different static stretching time on some physical
performance parameters. A total of 25 male volunteers who were actively involved in sports participated in the
study. Flexibility, jumping, speed and agility performances of all the participants were measured after static
stretching exercises on 5 different days and within different durations (no stretching, 10 seconds, 20 seconds, 30
seconds, 40 seconds). After static stretching performed in all durations, the value of flexibility was discovered to
be higher than the state in which no stretching is performed (p<0.01). The jumping height after static stretching
exercises performed in different durations is lower than the state in which no stretching is performed (p<0.01). 20
m running time and agility performance did not differ among the five trials. It was found that the length of static
stretching duration increased in flexibility. Also, static stretching decreased vertical jumping performance and did
not affect speed and agility.
Address for correspondence:
Izzet Islamoglu
Ondokuz Mayis University
Faculty of Yasar Dogu Sports Sciences
Samsun, Turkey 55139
Telephone: 0905074282232
E-mail: izzetislamoglu@gmail.com
INTRODUCTION
Warm-up, the basis of sportive performance,
is a factor to reach maximal muscle strength and
optimal sportive performance (Young et al. 2002).
Warm-up before competition is a very important
component to increase sportive performance; the
warm-up method which is capable of providing
optimal performance increase is yet to be estab-
lished (Fletcher 2010). Since it is believed that
warm-up which includes low intensity aerobic
and stretching exercises affect the performance
in sports competitions and at the same time de-
creases the risk of injury, it has maintained its
importance for years as an indispensable prac-
tice before training and competitions (Yamagu-
chi et al. 2006).
Athletes traditionally performed stretching
as a part of warm-up before activity in order to
increase their performances, and to decrease the
risk of injury (Weerapong et al. 2004). A great
number of stretching techniques have been de-
fined depending on the athlete’s choice, the train-
ing program and the type of sport. These are
static stretching, active stretching, ballistic
stretching and PNF (Proprioceptive Neuromus-
cular Facilitation) stretching. Static stretching
involves stretching a muscle (or a muscle group)
to the furthest point and keeping this position
for a definite period of time (Sozbir 2006). Static
stretching which is the most common method
(Weerapong et al. 2004) is composed of gradual-
ly lengthening a joint to an elongated position
just before the pain starts. That is, it is thought
that performance increases by maximizing the
joint’s area of motion and improving coordina-
tion. Static stretching method is popular for many
reasons; it is easy to learn, it can be done indi-
vidually and it is effective in increasing the joint’s
area of motion (Marek et al. 2005). In addition, it
has been suggested that static stretching en-
hances power transmission capacity by increas-
ing flexibility in tendons and muscle fibres and
that it is a way of preventing injury in musculo
tendinous units (MTU) (Smith 1994). Despite this
common practice, there is no definite proof that
pre-exercise static stretching decreases the risk
of injury (Shrier 2007). Recently, it has been found
that static stretching decreases performance in
measurements of maximal power production
(Cramer et al. 2004; Papadopoulos et al. 2005),
jumping height (Behm et al. 2006; Wallmann et al.
2005), sprint speed (Fletcher et al. 2004; Little et al.
2006), reaction time and balance (Behm et al. 2004).
All decreases in performance after static stretch-
DURATIONS OF STATIC STRETCHING AND PERFORMANCE 455
ing have been explained through a combination
of mechanical and neurological factors.
There are different views in literature on the
duration of static stretching. There are studies
stating that the recommended periods for hold
in static stretching vary between 15, 30 and 60
seconds (Winnick and Short 1999) and 10-30 sec-
onds (Sevim 1997; Power et al. 2004). It is be-
lieved that static or gradual stretching methods
are useful in preventing injury and increasing
performance by increasing range of motion
(Sevim 1997; Power et al. 2004). It is also report-
ed that using the hold duration between 10 to 30
seconds for static stretching will be useful
(McHugh et al. 1997).
And that there are a great number of studies
stating that static stretching exercises cause neg-
ative effects when they are done longer than 30
seconds (Nelson et al. 2001; Cramer et al. 2005).
This result has brought to the fore-font the fact
that some approaches which support stretching
for 15-30 seconds before performance, and which
require maximal strength especially during the
warm-up period will be more useful (Siatras et al.
2008). Avloniti et al. (2015) found that static
stretching of short duration (<30 sec) may actu-
ally improve acute speed performance, whereas
static stretching of moderate duration may not
hamper speed and agility performance. Smith’s
(2015) paper was to examine the effects of 30 and
60-seconds of static stretching on vertical jump
performance. It proves that limited-duration static
stretching may not impair vertical jump performance.
Studies which investigate the effects of stat-
ic stretching effects on exercise performance have
shown a lot of inconsistencies in data. Results
are different for each study. The purpose of this
study is to present the effects of static stretch-
ing exercises with different durations on speed,
agility, jumping and flexibility performance and
to determine the suitable stretching duration by
finding out which stretching duration affects
performance positively or negatively. And to
make suggestions to athletes and trainers in the
light of this information.
MATERIAL AND METHODS
Samples
A total of 25 male students (athletes) study-
ing at Ondokuz Mayis University Yasar Dogu
Faculty of Sports Sciences voluntarily partici-
pated in this study. The average age of the sub-
jects was 21.84±1.81 years, while their average
weight was 71.36±7.23 kg and their average height
was 175.56±5.88 cm respectively. The study was
conducted in accordance with the 2013/461 Eth-
ical Board decision of Ondokuz Mayis Universi-
ty Faculty of Medicine.
Study Method
The subjects’ ages, genders, heights and
weights were recorded. The conditions of partic-
ipation in the study were volunteering, not hav-
ing sustained an injury, and not having gone
through an operation in the last six months. Be-
fore the measurements, all participants were
warned not to have an intense training or not to
drink alcohol on the day before the measurements.
Performances of all the subjects who partici-
pated in the study were measured following
stretching exercises of different durations on four
different days, and also on another day their
performances were measured after general warm-
up without stretching exercises. In short, a total
of 5 measurements were made on all subjects.
The subjects were divided in five groups ran-
domly (Table 1), they performed their warm-up
as instructed every other day and their measure-
ments were taken. The reason why this was nec-
essary was to prevent adaptation and to learn
the measurements. Static stretching exercises of
different durations were made every other day,
and 4 different static stretching periods were as
follows;
12 repetitions of 10 seconds (stretching 1),
6 repetitions of 20 seconds (stretching 2),
4 repetitions of 30 seconds (stretching 3),
3 repetitions of 40 seconds (stretching 4).
There were 5 seconds of rest between the
repetitions.
Before all static stretching practices, all the
athletes were made to run for 5 minutes with aer-
obic intensity and then have a rest walk for 2
minutes for general warm-up. Following this, they
made stretching exercises of different durations
and then their flexibility, vertical jump, 20 m sprint
and agility measurements were taken. When their
performance measurements were taken without
stretching (no stretching), the athletes were made
to run for 5 minutes with aerobic intensity and
then have a rest walk for 2 minutes for general
warm-up. After this, their performance measure-
ments were taken.
456 IZZET ISLAMOGLU, TULIN ATAN, SABAN UNVER ET AL.
Static Stretching Exercises
After general warm-up, static stretching ex-
ercise was performed. Static stretching exercises
were designed depending on the lower extremity
muscle groups (Gluteus, quadriceps, hamstring
and gastrocnemius). Static stretching exercises
were applied as described in the studies of Ozen-
gin (2007) and Unlu (2008).
Performance Measurements
Flexibility Test
The subjects’ flexibility measurements were
made by sit and reach test. The test was repeat-
ed twice and the higher value was recorded as
the flexibility measurement value (Gunay et al.
2013).
Static Jump (Vertical Jump)
Static jump test was made by using Newtest
Powertimer 300. The measurements were taken
Sozbir (2006). Static jump repeated three times
and the best value was recorded as the vertical
jump value (Sozbir 2006).
Sprint (20 m) Test
The athletes’ speed performances were de-
termined by 20 meter sprint test. The measure-
ments were taken as Tamer (2000). The test was
performed twice on each athlete and the best
degree was recorded.
Agility Run Test
This test was used to measure agility. The
participant stood 1 meter behind the photocell
gate of the start and began to run when he was
ready. The track was 18 meters long and there
were 3 cones placed with spaces of 1.2 meters at
turning points. The distance in between the
cones in the mid part was 4.5 meters. The ath-
letes were asked to do the agility test with maxi-
mum speed. The test was performed once.
Statistical Analysis
The statistical analysis of the data obtained
from the study was made by using SPSS 21 pack-
age program. Kolmogorov-Smirnov test was
used to test whether the data was distributed
normally and the data was found to be distribut-
ed normally. The arithmetic mean and standard
deviation of the data were measured and vari-
ance analysis and Bonferroni corrected pairwise
comparison test were used in repeated measure-
ments to test whether there was difference be-
tween the five trials. Statistical significance was
accepted as (p<0.05) and (p<0.01).
RESULTS
Flexibility value measured without static
stretching was found to be statistically lower than
the values measured after static stretching of 10
sec, 20 sec, 30 sec and 40 sec (p<0.01) in Table 2.
After 40 sec stretching, the flexibility was found
to be 15.91 cm while without stretching, the flex-
ibility was 10.56 cm.
Jumping height measured after static stretch-
ing of 10 sec, 20 sec, 30 sec and 40 sec was found
to be statistically lower than the values measured
without static stretching (p<0.05). Jumping power
measured after static stretching of 10 sec, 20 sec
and 30 sec was found to be statistically lower
than the values measured without static stretch-
ing (p<0.05) in Table 3.
When the measurements were examined, no
statistically significant difference was found be-
tween 20 meter sprint times performed after stat-
ic stretching of different durations (p>0.05). Sta-
tistical analyses showed that running speed did
not differ significantly after static stretching of
different durations (p>0.05) in Table 4.
Table 1: The subjects’ division into groups and their measurement ranks
Subjects N Subject grouping and measurement time
1. measurement 2. measurement 3. measurement 4. measurement 5. measurement
1 group 5 10sec 20sec 30sec 40sec No strech
2 group 5 20sec 30sec 40sec No strech 10sec
3 group 5 30sec 40sec No strech 10sec 20sec
4 group 5 40sec No strech 10sec 20sec 30sec
5 group 5 No strech 10sec 20sec 30sec 40sec
DURATIONS OF STATIC STRETCHING AND PERFORMANCE 457
It was found that stretching exercise of dif-
ferent durations did not have a statistically sig-
nificant influence on agility performance (p>0.05)
in Table 5. Agility run performance was the same
after 10 sec, 20 sec, 30 sec and 40 sec stretching
or no stretching.
Table 2: Flexibility test measurements of the subjects based on different static stretching times
Variables Stretching time Mean SS F P
Flexibility (cm) No stretch (1) 10.56 4.44 46.469 1<2,3,4,5**
10sec (2) 12.65 5.04 2<3,4,5**
20sec (3) 14.14 5.05 **3<5**
30sec (4) 14.81 5.16
40sec (5) 15.91 4.88
**p<0.01
Table 3: Jump test measurements of the subjects based on different static stretching times
Variables Stretching time Mean SS F P
Flight Time (ms) No stretch (1) 561.43 28.30 0.672 -
10sec (2) 556.00 28.96
20sec (3) 557.65 23.19
30sec (4) 559.47 22.92
40sec (5) 557.78 19.52
Jump Height (cm)No stretch (1) 39.42 4.06 13.674 2,3,4,5<1*
10sec (2) 37.57 4.09
20sec (3) 37.42 3.86
30sec (4) 37.52 4.23
40sec (5) 36.96 4.06
Jump Power(W) No stretch (1) 3556.04 387.47 2.645 2,3,4<1*
10sec (2) 3447.52 350.59
20sec (3) 3438.73 389.89
30sec (4) 3440.86 381.30
40sec (5) 3289.69 760.83
Table 4: Sprint test measurements of the subjects based on different static stretching times
Variables Stretching time Mean SS F P
Running Time (ms) No stretch (1) 3068.18 113.95 2.130 -
10sec (2) 3084.00 146.81
20sec (3) 3089.95 124.32
30sec (4) 3021.31 157.94
40sec (5) 3032.13 145.78
Running Speed No stretch (1) 6.52 0.24 0.470 -
(m/sn) 10sec (2) 6.52 0.25
20sec (3) 6.47 0.26
30sec (4) 6.47 0.75
40sec (5) 6.60 0.30
Table 5: Agility test measurements of the subjects based on different static stretching times
Variables Stretching time Mean SS F P
Agility (ms) No stretch (1) 24760.48 822.66 1.633 -
10sec (2) 24775.70 1270.84
20sec (3) 24488.57 1059.38
30sec (4) 24432.17 1123.17
40sec (5) 24643.87 876.07
458 IZZET ISLAMOGLU, TULIN ATAN, SABAN UNVER ET AL.
DISCUSSION
This study examines the effect of different
durations of static stretching on some physical
performance values. When the results of flexibil-
ity values were examined, it was found that the
lowest flexibility values were found when no stat-
ic stretching was done after run. As can be un-
derstood from this result, flexibility values are
low when no stretching exercises are done. The
best flexibility value was found after 40 seconds
of static stretching. That is, it was found that
flexibility value increased as the duration of stat-
ic stretching increased. When the literature is
reviewed, there are a great number of studies in
line with the results of this study (Kokkonen et
al. 1998; Power et al. 2004; Nelson 2005). Feland
(2001) examined the effects of three different
durations (15 sec, 3, sec and 60 sec) of stretch-
ing exercises for 5 days a week during 6 weeks
on the range of motion of hamstring muscle
group, and found out that the highest range of
motion was achieved with 60 seconds of static
stretching exercises. Feland advocated that the
best result for range of motion could be achieved
when 60 seconds or longer static stretching was
performed. In his study, Ozengin (2007) stated
that 15 and 30 seconds of static stretching and
warm-up exercises increased flexibility in acute
phase. In addition, Ozengin also found out that
when measurements after 15 and 30 seconds of
stretching exercises were examined, flexibility
values were found to be higher after 30 seconds
of stretching exercises. Ozkaptan’s (2006) study
found a significant difference between the flexi-
bility values after 20 seconds of stretching exer-
cises and no stretching exercises and concluded
that 20 seconds of stretching exercises affected
flexibility values positively. Catikkas (2008) stat-
ed that as a result of the increase in the number
of sarcomere due to the positive effect of static
flexibility exercises on flexibility performance, an
increase was observed in the muscle length and
the muscle’s extensibility increased. Stretching
exercises before training or competition decrease
stiffness of the muscles. With the decrease in
stiffness, an increase is seen in muscle adapta-
tion and flexibility increases (Magnusson 1998;
Weldon et al. 2003). This situation can explain
the highness in flexibility in this study as the
duration of static stretching increased. There are
also studies results in opposite direction of the
results of this study. Siatres et al. (2003) performed
3 different stretching protocols for male gym-
nasts on separate days. They did not find a dif-
ference in flexibility values. In addition, Bandy
et al. (1997) found that static stretching exercis-
es between 30 to 60 seconds did not improve
flexibility. There are some studies which support
these results (Marek 2005; Yamaguchi 2005; Win-
chester 2008). Most of the studies on static
stretching have used protocols of 15 and 30 sec-
onds and recorded that there was no change in
the extensibility of the muscle in stretchings long-
er than 30 seconds (Kaya 2004). The reason for
the different results in these studies and this
study may result from the difference in study
groups and protocols.
This study examined the jumping values mea-
sured after different durations of static stretch-
ing and after without stretching. Jumping height
and power values measured without stretching
were found to be higher than the values mea-
sured after different durations of static stretch-
ing (10 sec, 20 sec, 30 sec, 40 sec). This means a
negative change was found in the vertical jump
values measured after static stretching. When
studies with similar subjects were examined, a
great number of studies were found in line with
the results of this study. Wright et al. (2006) ex-
amined the effects of static stretching, dynamic
stretching and warm-up on vertical jump in 36
athletes between the ages 18 and 30. The ath-
letes were made to perform static stretching, dy-
namic stretching and 10 minutes of warm-up on
different days and they were assessed in terms
of vertical jump. The results of the study report-
ed that static stretching decreased vertical jump
performance. Smith’s (2015) study was to exam-
ine the effects of 30 and 60-seconds of static
stretching on vertical jump performance. He
found out that limited-duration static stretching
may not impair vertical jump performance.
In their study with 14 male athletes (football
and hockey), Young and Eliot (2001) found a
decrease in drop jumping performance after stat-
ic stretching while Faigenbaum et al. (2005) also
found a decrease in vertical jump performance
with static stretching protocol in 60 athletes
(swimming and football). Brill et al. (2005) found
a significant decrease in the vertical jump of 14
male footballers following a static stretching ex-
ercise. In line with the literature, the reason for
this decrease was explained by various reasons
in general. It can be thought that this decrease
could be the result of inhibitor neural mecha-
DURATIONS OF STATIC STRETCHING AND PERFORMANCE 459
nism such as reverse myotatic reflex and the in-
crease in musculo tendinous compliance (Young
and Eliot 2001), or the result of the decrease in
the strength of skeleton system or through more
compliant tendons (Cornwell et al. 2001). Besides
the thought that the decrease in strength results
from the decrease in musculo tendinous stiff-
ness (Kokkonen et al. 1998), it can also be thought
that strength performance decreases as a result
of the decrease in muscle activation caused by
static stretching (compliance in the stretching
ability of muscles on the basis of cell) (Fowles
and Sale 1997). Nevertheless, it is thought that
the decrease in vertical jump performance can be
due to neuromuscular inhibitior mechanisms rath-
er than the decrease in muscle viscosity (Knud-
son 2001; Evetovich 2003) in addition, the de-
crease in vertical jump performance can result in
the reverse myotatic reflex of different stretch-
ing and the insufficiency of the available motor
unit in stretching resulting in a decrease in mus-
cle activation (Church et al. 2001).
When the results of this study were exam-
ined, it was found that different durations of stat-
ic stretching did not change the 20 meter sprint
time and sprint speed. There are studies in liter-
ature in line with this result. In his study, Ozkap-
tan (2006) did not find a difference between the
speed performance after a general warm-up with-
out stretching exercises and static stretching
exercises after a general warm-up. In their study,
Little and Williams (2006) stated that static
stretching exercises did not cause a decrease in
10 meter sprint performance. Knudson et al.
(2004) found that static stretching exercises did
not cause a decrease in speed performance.
Saoulidis et al. (2010) found that static stretch-
ing exercises which did not cause a pain in the
muscles did not affect 20 meter sprint perfor-
mance in handball players. Chatzinikolaou et al.
(2013) found that long durations of static stretch-
ing did not have any effect on 10 m and 20 m
speed performance values. There are also stud-
ies in literature suggesting that static stretching
exercises affect speed performance negatively
(Yildiz 2005; Fletcher and Jones 2004; Nelson et
al. 2005; Unlu 2008). Avloniti et al. (2015) found
that static stretching of short duration (<30 sec)
may actually improve acute speed performance,
whereas static stretching of moderate duration
may not hamper speed and agility performance.
When the results of the agility test were as-
sessed, it was found that different durations of
static stretching exercises did not significantly
change the agility performance. There are con-
tradictory results on the effect of static stretch-
ing on agility performance in literature. In their
study which examined the effect of durations of
static stretching on speed and agility values,
Chatzinikolaou et al. (2013) found that static
stretching did not have an influence on agility.
McMillan et al. (2006) and Little and Williams
(2006) reported that static stretching did not
change agility performance. In their study with
21 participants (13.3±0.5 years of age) in which
they tried to present the acute effects of differ-
ent durations of static stretching and different
distance of dynamic exercises on agility perfor-
mance, Gelen et al. (2007) found that static stretch-
ing exercises decreased agility performance. In
their study they examined the acute effects of
different methods of stretching on agility test in
footballers, Mohammadtaghi et al. (2010) found
significant decreases in agility time following
static stretching. The reason for different results
between some studies and this study in terms of
speed and agility performance can be the differ-
ence in subject groups and protocols.
CONCLUSION
This study establishes the fact that longer
duration of static stretching increases flexibility.
Static stretching was found to have decreased
vertical jump performance; but it was found not
to have affected speed and agility.
RECOMMENDATIONS
Longer durations of static stretching are rec-
ommended before branches of sports which re-
quire flexibility. Before branches of sports which
require speed and agility, shortest duration will
be enough if static stretching is to be done. In
order not to have injuries, stretching exercises
should be made compulsory before competi-
tions; however, after static stretching, branch
oriented active warm-up exercises should be
made compulsory.
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Paper received for publication on June 2015
Paper accepted for publication on March 2016
