Does the Inclusion of Static or Dynamic Stretching in the Warm-Up Routine Improve Jump Height and ROM in Physically Active Individuals? A Systematic Review with Meta-Analysis

Abstract

Featured Application: The findings of this study have a number of important implications for future practice. The results obtained in the meta-analysis determine that dynamic stretching in the warm-up improves performance and the range of motion of the lower limbs. Furthermore, both types of stretching are considered favourable for improving ROM. Therefore, it is recommended to use dynamic stretching in warm-up routines for those sports that involve lower extremity performance and range of motion. This type of warm-up strategy will make it easier for the athlete to reach the sport-specific phase of the warm-up in a better condition. The effect of different stretches during warm-up on subsequent performance has been studied. However, no reviews are found in which a meta-analytical analysis is used. The aim was to synthesise the effects of different types of stretching included in the warm-up on jumping performance and ROM. The Cochrane, Sport Discus, PubMed, Scopus, and Web of Science databases were systematically searched. The inclusion criteria included studies analysing the effect of different stretching in the warm-up, on a vertical jump or lower-limb ROM. Sixteen studies were eligible for meta-analysis. In vertical jumping, SS led to a non-significant decrease in jump height (SMD = −0.17 95%CI [−0.39, 0.04]; I2 = 16%; Z = 1.57; p = 0.30), and DS led to a non-significant increase in jump height (SMD = 0.12, 95%CI [−0.05, 0.29]; I2 = 4%; Z = 1.34; p = 0.41). Statistically significant differences were observed between stretches (p = 0.04). Regarding ROM, both stretches showed improvements compared to the control intervention (SS:SMD = 0.40, 95%CI [0.05, 0.74]; SD:SMD = 0.48, 95%CI [0.13, 0.83]). However, no differences were observed (p = 0.73) between static and dynamic stretching. A greater presence of dynamic stretching is recommended in the warm-up of those sports that require a good jump height and range of motion.