ByMike Reinold - Updated on November 14, 2011
- Enhance Performance
For those of us that work with athletes, you know that eventually you will get questions from them such as,how can I increase my vertical jump? I’m sure you have heard it a lot. What if I told you that you can increase your vertical jump by 2 inches in just a few minutes? That 2 inches can prove to be pretty valuable, right? Of course it would, any athlete would tell you that. And the answer to that question comes back down to the debate of static versus dynamic stretching.
Photo bywwarby
Static Vs. Dynamic Stretching
A study was published in theJournal of Strength and Conditioning Researchthat assessed vertical jump and standing long jump performance in 17 collegiate athletes. The researchers wanted to assess the impact that various forms of stretching had on jump performance. There were three variables:
- Those that performed static stretching
- Those that performed dynamic stretching
- Those that performed no stretching
Results showed that when compared to no stretching, dynamic stretching increased vertical jump height by 1.48 inches and standing long jump distance 2.18 inches. Conversely, when compared to no stretching, the static stretch group actually showed adecreasein performance of 0.51 inches on the vertical jump and 2.67 inches on the long jump.
Increase Your Vertical Jump by 2 Inches
So how can you easilyadd 2 inches to your vertical jump? Switch from traditional static stretching to dynamic stretching before activities.
The authors of this study performed what I would consider a thorough and pretty generic dynamic stretch warm up routine:
- Forward lunge with forearm to opposite instep
- Backward lunge with rotation
- Jackknife/inchworm
- Knee to chest
- Toe touch
- Straight leg march
- Straight leg march with skipping
- Lateral shuffle with countermovement
- Lateral leg swings
- straight leg swings
- Hip rockers
- Reverse hip rockers
- Inverted hamstring
- Lunge fast
- Short and long carioca
- Falling starts
- backpedal with turn
- backpedal with 2 lateral turns
The results of this study are not new and I bet the results would be similar with different dynamic warm up routines. If you comb the research, there is some mild conflicting data about the efficacy of dynamic and static stretching, but as a whole most studies show that dynamic stretching is superior and that static stretching can actually decrease performance.
We still do not have complete scientific backing as to why this phenomenon occurs, but theories that dynamic stretching enhances muscle activation and warm up while static stretching decreases the muscles ability to generate tension seem to have the potential to be valid.
Specific studies have shown thatdynamic stretching:
- Increases leg power on jump performance
- Improves sprint performance
- Improves submaximal running performance
- Improves vertical jump height
- Improves standing long jump distance
Conversely, other studies have shown thatstatic stretching:
- Decreases lower extremity power
- Decreases sprint performance
- Decreases vertical jump height
- Decreases standing long jump distance
This current study is just another example of the benefits of dynamic stretching instead of static stretching. It seems like if you haven’t made the transition yet, you should probably consider.
Is there a place for static stretching?
Sure, of course there is. I still statically stretch my athletes, especially ones that we are working on specific deficiencies. Static stretching has still been shown to be a valuable tool to enhance motion and flexibility. The key here is to differentiate when youneedto enhance flexibility. Perhaps when we discuss athletic preparation for the healthy individuals, static stretching may be less appropriate than dynamic stretching.When it is all said and done, who wouldn’t want to add 2 inches to your vertical jump?
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As a fitness and sports performance enthusiast with a demonstrated understanding of exercise science and athletic training, I find it crucial to delve into the nuances of training methodologies that can significantly impact an athlete's performance. A prime example of such impact is discussed in an article by Mike Reinold, last updated on November 14, 2011, titled "Enhance Performance." In this article, Reinold addresses a common query from athletes – how to increase their vertical jump.
The pivotal element in this discussion revolves around the debate between static and dynamic stretching and its influence on vertical jump performance. To fortify this argument, Reinold references a study published in the Journal of Strength and Conditioning Research involving 17 collegiate athletes. The study aimed to evaluate the impact of different stretching forms on vertical jump and standing long jump performance. The three variables examined were athletes who performed static stretching, those who performed dynamic stretching, and a group that did no stretching at all.
The evidence from the study is compelling. Dynamic stretching outperformed both static stretching and no stretching conditions. Athletes who engaged in dynamic stretching experienced an increase in vertical jump height by 1.48 inches and standing long jump distance by 2.18 inches compared to the no-stretching group. In contrast, the static stretching group demonstrated a decrease in performance, showing a decline of 0.51 inches in vertical jump and 2.67 inches in standing long jump compared to the no-stretching group.
Reinold not only presents this evidence but also provides a practical solution for athletes looking to enhance their vertical jump by 2 inches. The key recommendation is to switch from traditional static stretching to dynamic stretching before engaging in activities. To support this, he outlines a comprehensive dynamic stretch warm-up routine that includes exercises like forward and backward lunges, jackknife/inchworm, knee to chest, toe touch, lateral leg swings, and more.
This information aligns with broader scientific consensus. While some conflicting data exists, the overall trend in research suggests that dynamic stretching is superior to static stretching. Dynamic stretching has been associated with increased muscle activation, improved warm-up, and enhanced performance in various aspects, including leg power, sprinting, and jumping.
The article also acknowledges the role of static stretching, indicating that there is still a place for it in training, especially when addressing specific deficiencies in athletes. However, Reinold emphasizes the importance of differentiating when static stretching is necessary, suggesting that for healthy individuals involved in athletic preparation, dynamic stretching may be more appropriate.
In conclusion, this article by Mike Reinold provides valuable insights into the debate of static versus dynamic stretching, backed by a specific study and practical recommendations. As an enthusiast with a depth of knowledge in fitness and sports performance, I endorse the idea that making the transition from static to dynamic stretching could be a game-changer for athletes aiming to improve their vertical jump and overall performance.
