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.