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Mary Stenson


Dynamic and static warmups have both been used to prepare for exercise and sport. Previous researchers indicate that dynamic stretching is the best warmup before performing exercise because it involves moving joints through their full range of motion throughout the stretch. PURPOSE: The purpose of this study was to investigate the difference in dynamic stretching versus static stretching in an athlete’s lower body explosiveness. METHODS: A convenience sample of twelve physically active college students completed the study (age: 20.25 ± 0.75 years; height: 176.69 ± 8.09 cm; weight: 76.74 ± 17.92 kg; mean ± SD). Three participants identified as female and nine were male. Each participant performed three randomly assigned treatments on different testing days, a dynamic stretching warmup, static stretching warmup, as well as a control treatment of no stretching. The two warmups were focused on the same muscle groups. Vertical jump and standing broad jump were performed after each stretching warmup and the best score of two trials was recorded. Testing sessions were separated by at least 24 hours. RESULTS: There was no statistically significant difference between warmup treatments for standing broad jump measurements (F (2,22) = 1.783, p = 0.192). The warmups did significantly affect vertical jump measurements (F (2,22) = 3.515, p = .047). The dynamic stretching warmup resulted in significantly greater vertical jump than static stretching (mean difference = 0.858cm, p = 0.034). There was no significant difference between the static warmup and control (mean difference = 0.100cm, p = 0.752) nor between the dynamic warmup and control (mean difference = 0.758cm, p = 0.08). CONCLUSION: The dynamic warmup resulted in a greater vertical jump than a static warm up. Warm up type did not affect standing broad jump. These findings suggest that dynamic stretching may be desirable for greatest lower body explosiveness, especially vertical lower body power production.