Wellness Routines
← Flexibility
10 sources: 1 meta-analysis, 2 non-randomised trials, 4 randomised controlled trials, 3 systematic reviews
Physical · Concept

Static Versus Dynamic Stretching Before Explosive Performance: What the Sources Studied

Reviews and trials of dynamic and static stretching in a warm-up, with power, sprint and jump performance as the outcomes, on their own and inside a full task-specific warm-up. The sources' conclusions are not yet recorded in this library, so this entry states no effect and no comparison.

Any levelAnywhere
Before you start

None, informational content.

When to seek a professional
  • Persistent joint pain or sudden loss of range of motion, refer to a physician or physical therapist.
AthletesFor most adultsNew to this
What the evidence says
What the sources say

The sources on this entry studied dynamic stretching and static stretching in a warm-up, with explosive performance such as sprint and jump as the outcomes. Three are systematic reviews: Behm 2016 on acute stretching, Opplert 2018 on dynamic stretching, flexibility and performance, and Yamaguchi 2014 (137 studies) on dynamic-stretching protocols for explosive performance. Li 2023 is a systematic review and meta-analysis of 35 studies. Six are primary trials: Winchester 2008 (non-randomised) and Bishop 2013 (randomised) on static stretching and sprint performance, Aouadi 2025 (randomised) on repeated sprints in elite players, Blazevich 2018 (randomised) on stretching within a full dynamic warm-up, Stuart 2017 (randomised) on warm-up duration and vertical jump, and Taylor 2009 (non-randomised) on static stretching followed by a sport-specific warm-up. The sources' conclusions are not yet recorded in this library, so this entry states no effect of either stretching type on performance and no comparison between them, alone or inside a full warm-up.

Common misconceptions
  • Dynamic stretching builds more flexibility than static, what this finding supports is that dynamic stretching preserves explosive performance where prolonged static stretching tends to impair it.
  • Static stretching is always bad, the penalty attributed to prolonged static stretching is an acute one on explosive output that follows it.
What we won't claim
  • Dynamic stretching protects against injury where static does not.
10 sources: 1 meta-analysis, 2 non-randomised trials, 4 randomised controlled trials, 3 systematic reviews
Agreement
Direction recorded for 0 of 10 sources; not yet recorded for the rest.
The claim's outcome
Outcome not yet recorded
Certainty
No source states a certainty rating.
What each source measured and concluded (10)
systematic review · 2016
Behm et al. (2016) — Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.
How it was read
read in full text
randomised controlled trial · 2018
Blazevich et al. (2018) — No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance
How it was read
read in full text
randomised controlled trial · 2013
Bishop et al. (2013) — Effects of static stretching following a dynamic warm-up on speed, agility and power
How it was read
read in full text
systematic review · 2014
Yamaguchi et al. (2014) — An optimal protocol for dynamic stretching to improve explosive performance
How it was read
read in full text
What the review says it includes
systematic review
Studies and participants, as stated
N = not reported participants across 137 studies
systematic review · 2018
Opplert et al. (2018) — Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature
How it was read
read in full text
randomised controlled trial · 2025
Aouadi et al. (2025) — Superiority of Dynamic Stretching over Static and Combined Stretching Protocols for Repeated Sprint Performance in Elite Male Soccer Players
How it was read
read in full text
meta-analysis · 2023
Li et al. (2023) — A systematic review and net meta-analysis of the effects of different warm-up methods on the acute effects of lower limb explosive strength
How it was read
read in full text
What the review says it includes
systematic review and meta-analysis
Studies and participants, as stated
N = [not reported] participants across 35 studies
non-randomised trial · 2008
Winchester et al. (2008) — Static Stretching Impairs Sprint Performance in Collegiate Track and Field Athletes
How it was read
read in full text
randomised controlled trial · 2017
Stuart et al. (2017) — Dynamic Warm-up Duration Does Not Influence Vertical Jump Performance
How it was read
read in full text
non-randomised trial · 2009
Taylor et al. (2009) — Negative effect of static stretching restored when combined with a sport specific warm-up component.
How it was read
read in full text
Key sources (10)

Every source below is shown with its study design and links to the original study. This is the audit trail.

systematic reviewAcute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.David G. Behm, A. Blazevich, A. Kay, M. McHugh (2016) · Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme · 10.1139/apnm-2015-0235 · full text
randomised controlled trialNo Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic PerformanceA. Blazevich, N. Gill, T. Kvorning et al. (2018) · Medicine & Science in Sports & Exercise · 10.1249/mss.0000000000001539 · full text
randomised controlled trialEffects of static stretching following a dynamic warm-up on speed, agility and powerD. Bishop, G. Middleton (2013) · Journal of Human Sport and Exercise · 10.4100/jhse.2012.82.07 · full text
systematic reviewAn optimal protocol for dynamic stretching to improve explosive performanceTaichi Yamaguchi, K. Ishii (2014) · The Journal of Physical Fitness and Sports Medicine · 10.7600/jpfsm.3.121 · full text
systematic reviewAcute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current LiteratureJules Opplert, N. Babault (2018) · Sports Medicine · 10.1007/s40279-017-0797-9 · full text
randomised controlled trialSuperiority of Dynamic Stretching over Static and Combined Stretching Protocols for Repeated Sprint Performance in Elite Male Soccer PlayersR. Aouadi, M. Ltifi, H. Ceylan, M. C. Jlid, N. Bragazzi (2025) · Sports · 10.3390/sports13080275 · full text
meta-analysisA systematic review and net meta-analysis of the effects of different warm-up methods on the acute effects of lower limb explosive strengthFuyou Li, Chenggen Guo, Huashuai Li, Haoran Xu, Pu Sun (2023) · BMC Sports Science, Medicine and Rehabilitation · 10.1186/s13102-023-00703-6 · full text
non-randomised trialStatic Stretching Impairs Sprint Performance in Collegiate Track and Field AthletesJ. Winchester, A. Nelson, D. Landin, Michael A. Young, Irving C Schexnayder (2008) · Journal of Strength and Conditioning Research · 10.1519/jsc.0b013e31815ef202 · full text
randomised controlled trialDynamic Warm-up Duration Does Not Influence Vertical Jump PerformanceG. Stuart, Marino Js, T. Hubbard-Turner, Thomas Ac (2017) · Journal of Athletic Enhancement · 10.4172/2324-9080.1000278 · full text
non-randomised trialNegative effect of static stretching restored when combined with a sport specific warm-up component.Kristie-Lee Taylor, J. Sheppard, Hamilton Lee, N. Plummer (2009) · Journal of Science and Medicine in Sport · 10.1016/j.jsams.2008.04.004 · full text
Explore all 567 studies in Flexibility →
The full evidence base this focus area draws on, every study with its design and DOI.
What it is for
Move more freelyPrepare my body before training
Static Versus Dynamic Stretching Before Explosive Performance: What the Sources Studied