Department of Physiology, Australian Institute of Sport, Australia.
J Sci Med Sport. 2009 Nov;12(6):657-61. doi: 10.1016/j.jsams.2008.04.004. Epub 2008 Sep 3.
There is substantial evidence that static stretching may inhibit performance in strength and power activities. However, most of this research has involved stretching routines dissimilar to those practiced by athletes. The purpose of this study was to evaluate whether the decline in performance normally associated with static stretching pervades when the static stretching is conducted prior to a sport specific warm-up. Thirteen netball players completed two experimental warm-up conditions. Day 1 warm-up involved a submaximal run followed by 15 min of static stretching and a netball specific skill warm-up. Day 2 followed the same design; however, the static stretching was replaced with a 15 min dynamic warm-up routine to allow for a direct comparison between the static stretching and dynamic warm-up effects. Participants performed a countermovement vertical jump and 20m sprint after the first warm-up intervention (static or dynamic) and also after the netball specific skill warm-up. The static stretching condition resulted in significantly worse performance than the dynamic warm-up in vertical jump height (-4.2%, 0.40 ES) and 20m sprint time (1.4%, 0.34 ES) (p<0.05). However, no significant differences in either performance variable were evident when the skill-based warm-up was preceded by static stretching or a dynamic warm-up routine. This suggests that the practice of a subsequent high-intensity skill based warm-up restored the differences between the two warm-up interventions. Hence, if static stretching is to be included in the warm-up period, it is recommended that a period of high-intensity sport-specific skills based activity is included prior to the on-court/field performance.
有大量证据表明，静态拉伸可能会抑制力量和爆发力活动的表现。然而，大多数此类研究涉及的拉伸方案与运动员的训练方式不同。本研究旨在评估在特定运动热身之前进行静态拉伸时，通常与静态拉伸相关的性能下降是否普遍存在。13 名无挡板篮球运动员完成了两种实验性热身条件。第 1 天的热身包括一次次最大跑步，然后进行 15 分钟的静态拉伸和无挡板篮球专项技能热身。第 2 天的设计相同；然而，静态拉伸被 15 分钟的动态热身替代，以允许在静态拉伸和动态热身效果之间进行直接比较。参与者在第一次热身干预（静态或动态）后以及无挡板篮球专项技能热身后进行了反跳垂直跳跃和 20 米冲刺。与动态热身相比，静态拉伸条件导致垂直跳跃高度（-4.2%，0.40 ES）和 20 米冲刺时间（1.4%，0.34 ES）明显更差（p<0.05）。然而，当技能型热身之前进行静态拉伸或动态热身时，在这两个性能变量中均未出现明显差异。这表明，随后进行高强度基于技能的热身恢复了两种热身干预之间的差异。因此，如果要在热身期间进行静态拉伸，建议在球场上/场下进行表现之前，进行高强度基于专项技能的活动。
