The acute effect of 30 and 90 seconds of static stretching on range of motion and vertical jump performance

BACKGROUND: The purpose of this investigation was to compare the acute effects of 30 s and 90 s of static stretching on vertical jump height, peak force, peak power, and range of motion (ROM). METHODS: Using a repeated measures design, thirty-one university students completed three sessions (Control, 30 s, and 90 s). After a five minute warm-up, participants completed a sit and reach test followed by no stretching (Control session), 30 seconds of static stretching (30 s session), and three sets of 30 s of static stretching (90 s session) followed by a second sit and reach test and three vertical jumps. RESULTS: The session by time repeated measures analysis of variance showed a statistically significant change in ROM for the Control session (4.0%, P<0.001), 30 s session (7.9%, P<0.00 I), and 90 s session (8.4%, P<0.001). The change in ROM for the 30 s and 90 s sessions were significantly greater than the change in ROM for Control session (P<0.001). There was no difference in performance measures across the three sessions (P>0.05). CONCLUSIONS: These results suggest that 30 and 90 seconds of static stretching following a thorough warm-up has no adverse impact on performance with equivocal increases in ROM.