The effects of intermittent and continuous dynamic stretching with a duration-matched protocol on range of motion and single-leg jump performance

Dynamic stretching (DS) is often performed prior to exercise to increase the range of motion (ROM) and enhance athletic performance. However, an optimal DS protocol for increasing jump performance has not yet been established. This study aimed to clarify the effects of intermittent and continuous DS of the ankle plantar flexors on single-leg countermovement jump (CMJ) performance and ankle dorsiflexion ROM.

Fifteen healthy males (21.4 ± 1.9 years) performed a 10-min treadmill running followed by three different interventions: intermittent DS (two sets of 30 s), continuous DS (one set of 60 s) and control condition (60 s of rest). These interventions were conducted randomly on three separate days. The jump height and take-off velocity of the single-leg CMJ were measured as performance outcomes using a force plate. Ankle dorsiflexion ROM was measured using an inclinometer.

Only the intermittent DS protocol resulted in an increased jump height and take-off velocity during the CMJ (p = 0.001). Furthermore, both the intermittent and continuous DS protocol significantly increased the ankle dorsiflexion ROM (p < 0.001 and p = 0.003, respectively), whereas there was no change before and after in the control condition (p = 0.097). Intermittent DS significantly increased the ROM compared to continuous DS (p = 0.025).

These results suggest that intermittent DS of the ankle joint is more effective than continuous DS in jump performance enhancement and increasing the ankle dorsiflexion ROM.