Robbins Jason W, Scheuermann Barry W
Cardiopulmonary and Metabolism Research Laboratory, Department of Kinesiology, University of Toledo, Toledo, Ohio, USA.
J Strength Cond Res. 2008 May;22(3):781-6. doi: 10.1519/JSC.0b013e31816a59a9.
Numerous studies have shown that stretching routines can induce strength and force deficits, although the amount of stretching needed to cause these deficits remains unclear. Therefore, the purpose of the study was to examine the relationship between varying amounts of acute static stretching on jumping performance. By systematically increasing the amount of stretching, possible differences in jump height may be discovered, defining a line where acute static stretching becomes detrimental to performance. Ten collegiate athletes and 10 recreational athletes completed 3 different stretching treatments and 1 control treatment on different days in a within-treatment design. Stretching treatments consisted of 2, 4, or 6 sets of stretches, with each stretch held for 15 seconds with a 15-second rest. Stretches were done to the quadriceps, hamstrings, and plantar flexors. Upon arrival, each subject performed a 5-minute warm-up on a stationary upright cycle. After a brief rest period, participants performed 3 trials of a vertical jump test, followed by one of the treatment protocols. After another rest period, a second set of vertical jump trials was performed. Post-6 sets was significantly lower than Pre-6 sets (p < or = 0.05). Additionally, Post-6 sets was significantly lower than Pre-4 sets, Pre-2 sets, and Pre-control (p < or = 0.05). No other conditions were significantly different. In conclusion, 6 sets of stretches, or 90 seconds per muscle group, should not be performed before power activities such as jumping where optimal performance is desired.
大量研究表明，拉伸训练会导致力量和爆发力下降，不过导致这些下降所需的拉伸量仍不明确。因此，本研究的目的是探讨不同程度的急性静态拉伸与跳跃成绩之间的关系。通过系统地增加拉伸量，可能会发现跳跃高度的差异，从而确定一条急性静态拉伸对成绩产生不利影响的界限。10名大学生运动员和10名业余运动员在组内设计的不同日期完成了3种不同的拉伸处理和1种对照处理。拉伸处理包括2组、4组或6组拉伸，每组拉伸保持15秒，休息15秒。对股四头肌、腘绳肌和跖屈肌进行拉伸。到达后，每个受试者在固定的直立自行车上进行5分钟的热身。经过短暂休息后，参与者进行3次垂直跳跃测试，然后进行其中一种处理方案。在另一个休息期后，进行第二组垂直跳跃测试。6组拉伸后的成绩显著低于6组拉伸前（p≤0.05）。此外，6组拉伸后的成绩显著低于4组拉伸前、2组拉伸前和对照前（p≤0.05）。其他条件均无显著差异。总之，在诸如跳跃等需要最佳成绩的力量活动之前，不应进行6组拉伸，即每组肌肉群90秒的拉伸。
