Dr. Dain P. LaRoche, Ph.D.

This study looked at the effects of static and ballistic stretching on muscle-tendon unit stiffness, work absorption, strength, power, and countermovement vertical jump performance.

[2:48] Why study ballistic vs. static stretching?

• There were no mechanistic data recorded in the past.

[3:30] validity of studies showing detrimental effect to power from static stretching.

• Timing matters, and regularity in stretching can show increases in performance over the long term.

[6:13] Ballistic and static stretching defined.

• Ballistic is more of a bouncing dynamic motion than static.
• The goal is not to hit an extreme range of motion.

[8:45] Doe stretching reduce the stiffness of the tendon and reduce power?

• It is possible.

[11:55] Study design.

• College age men and women who were physically fit but not athletes.
• No stretch group.
• Ballistic group
• Static group.
• Dynamometer was used to measure resistance force.

[15:50] Results.

• Power decreased an average of 8% in the static group.
• Strength was not altered much in either group.
• The differences are probably due to the amount of time spent per stretch in the fully stretch position.

[18:53] Does muscle type affect this?

[19:25] What is work absorption?

• The area under the muscle tension curve.

[20:00] Recommendations for an athlete.

• Static a better for reducing stiffness (gymnasts, dancers, etc)
• It is better to save static stretching for after lifting.

[26:50] Increasing strength at the fully shortened and lengthened positions fo the muscles.

[29:30] Does stretching before training increase chance of injury?

[32:41] dose response relationship in stretching.

• There may be no negative effects from light stretching if you wait 20-45 minutes until performing.

[35:15] Loaded stretching.

• Made popular by Dante Trudell and DC training.
• Also used in Scott Stevenson’s Fortitude training and Ben Pakulski’s MI40X.
• Shown to induce hyperplasia in various animal models when the stretch is held for long periods of time.

[42:54] Best practices.

• 3-5 days/week of static stretching for 15-20 seconds for general health.
• Possibly better at the end of the day.

[46:35] What our ancestors did with a stretching component. The benefits of whole body movement.

[48:30] The importance of walking.

[53:15] What should clinicians and laypeople take away from this research?

• The benefits of static stretching occur in the long term and acute timing matters.

[59:33] What Carl is doing for the new year.

• He has walked 45 minutes every day.
• His maladies are already getting better.
• Less leg pain, better balance, etc.