Key Takeaways
- Static stretching BEFORE exercise may temporarily decrease power and strength; save it for post-workout or separate sessions.
- Dynamic stretching is preferred pre-exercise as it increases muscle temperature and prepares movement patterns without reducing power.
- The RAMP warm-up method: Raise (temperature), Activate (key muscles), Mobilize (joints), Potentiate (sport-specific movements).
- PNF stretching (contract-relax, hold-relax) produces the greatest flexibility gains but requires a partner and is best post-exercise.
- Foam rolling can be used pre-exercise to increase ROM without the power decrements associated with static stretching.
Last updated: January 2026
Flexibility and Warm-up
Exam Focus: Questions often test when to use different stretching types (static vs. dynamic), warm-up sequencing, and the effects of stretching on performance. Know the RAMP method.
Types of Stretching
Comparison Table
| Type | Description | Best Timing | Effect on Power |
|---|---|---|---|
| Static | Hold position 15-60 sec | Post-workout, separate session | May DECREASE short-term |
| Dynamic | Controlled movement through ROM | Pre-workout | MAINTAINS or increases |
| Ballistic | Bouncing movements | Advanced athletes only | Variable, injury risk |
| PNF | Contract-relax techniques | Post-workout | Greatest ROM gains |
Static Stretching
Guidelines
| Parameter | Recommendation |
|---|---|
| Duration | 15-30 seconds per stretch (up to 60 sec for older adults) |
| Sets | 2-4 repetitions per muscle group |
| Frequency | 2-3 days per week minimum (daily for optimal gains) |
| Intensity | To point of mild discomfort, not pain |
When to Use Static Stretching
| Scenario | Appropriate? | Rationale |
|---|---|---|
| Before power/speed activities | NO | May temporarily reduce power output |
| Before strength training | NO | May reduce force production |
| After training | YES | Promotes ROM without performance impact |
| Separate flexibility session | YES | Best time for ROM development |
| Before low-intensity activity | MAYBE | Less impact when power isn't priority |
Static Stretching and Performance
Key Research Finding: Static stretching before exercise may reduce strength and power for up to 60 minutes. This effect is more pronounced with longer hold times (>60 seconds).
Dynamic Stretching
Characteristics
- Controlled movement through full range of motion
- Mimics sport-specific movements
- Gradually increases intensity
- Increases muscle temperature and blood flow
- Does NOT decrease power or strength
Dynamic Warm-up Exercises
| Movement | Muscles Targeted | Sport Application |
|---|---|---|
| Walking Lunges | Quads, hip flexors, glutes | Running, jumping |
| Leg Swings | Hip flexors, hamstrings | Sprinting, kicking |
| Arm Circles | Shoulders, rotator cuff | Throwing, swimming |
| High Knees | Hip flexors, cardiovascular | Running, field sports |
| Butt Kicks | Quadriceps, hamstrings | Running, cycling |
| Lateral Shuffles | Adductors, abductors | Court sports, agility |
| Inchworms | Hamstrings, core, shoulders | Full-body activities |
The RAMP Warm-up Protocol
Phase Breakdown
| Phase | Goal | Duration | Examples |
|---|---|---|---|
| R - Raise | Increase body temperature, heart rate, blood flow | 5-10 min | Light jogging, cycling, skipping |
| A - Activate | Activate key muscle groups | 3-5 min | Glute bridges, band walks, planks |
| M - Mobilize | Move joints through ROM | 3-5 min | Leg swings, arm circles, hip circles |
| P - Potentiate | Sport-specific preparation | 3-5 min | Build-up sprints, dynamic movements |
RAMP Implementation
Total Warm-up Duration: 15-25 minutes
Example for Sprint Training:
- Raise: 5 min light jog
- Activate: Glute activation, core engagement exercises
- Mobilize: Leg swings (front-back, side-side), hip circles
- Potentiate: A-skips, build-up sprints (50%, 75%, 90%)
PNF Stretching
Techniques
| Technique | Procedure | Effectiveness |
|---|---|---|
| Hold-Relax | Passive stretch → isometric contraction of stretched muscle → relax → deeper stretch | Most common, very effective |
| Contract-Relax | Same as hold-relax but with movement during contraction | Effective |
| Hold-Relax with Agonist Contraction | Hold-relax + active contraction of opposite muscle | Most effective, most complex |
PNF Protocol
- Passive stretch to mild discomfort (10 sec)
- Isometric contraction against partner (6 sec)
- Relax (2-3 sec)
- Deeper passive stretch (30 sec)
- Repeat 2-4 times
PNF Guidelines
| Guideline | Recommendation |
|---|---|
| Partner | Required for most techniques |
| Timing | Post-exercise or separate session |
| Contraction intensity | 20-75% of maximum |
| Frequency | 1-3 times per week |
Foam Rolling (Self-Myofascial Release)
Benefits
- Increases range of motion WITHOUT decreasing power
- Reduces muscle soreness
- May improve blood flow
- Can be used pre or post-exercise
Protocol
| Parameter | Recommendation |
|---|---|
| Duration | 30-120 seconds per muscle group |
| Pressure | Moderate (painful but tolerable) |
| Technique | Roll slowly, pause on tender points |
| Timing | Pre-exercise, post-exercise, or both |
Pre-Exercise Foam Rolling
Advantage over static stretching: Increases ROM without the temporary power/strength decrements associated with static stretching.
Sequence:
- Foam roll target areas (2-3 min)
- Dynamic warm-up
- Sport-specific preparation
Warm-up Sequencing Summary
Optimal Pre-Exercise Order
| Order | Activity | Duration |
|---|---|---|
| 1 | General aerobic activity (raise temperature) | 5-10 min |
| 2 | Foam rolling (optional) | 2-5 min |
| 3 | Dynamic stretching/mobility | 5-10 min |
| 4 | Sport-specific movements/potentiation | 5-10 min |
Post-Exercise Cool-down
| Order | Activity | Duration |
|---|---|---|
| 1 | Light aerobic activity (gradual decrease) | 5-10 min |
| 2 | Static stretching | 5-15 min |
| 3 | Foam rolling (optional) | 5-10 min |
Test Your Knowledge
An athlete performs 60 seconds of static hamstring stretching immediately before a maximal vertical jump test. Based on current research, this will MOST likely:
A
B
C
D
Test Your Knowledge
What does the 'P' in the RAMP warm-up protocol stand for?
A
B
C
D
Test Your Knowledge
Which stretching technique produces the greatest gains in flexibility and typically requires a partner?
A
B
C
D