• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Dynamic vs. Static Stretching In Soccer Players

It's an age-old debate: dynamic stretching versus static stretching. New research examines jumping ability in female soccer and rugby players after both types of stretching.

Joshua Wortman

Written by Joshua Wortman Last updated on Oct 20, 2021

If you participate in any physical activity, odds are you do some sort of warm up that involves a form of stretching. Two common stretching protocols are static stretching and dynamic stretching:

  • Static stretching is used to stretch the muscles while the body is at rest. Static stretching involves several techniques that gradually lengthen a muscle to the point where it is uncomfortable, meaning the muscles is elongated. Each stretch is usually held for 30 seconds to 2 minutes. This form of stretching was once believed to prevent injury and delayed onset muscle soreness (DOMS), but that theory has been refuted by several studies.
  • Dynamic stretching is comprised of active movements of muscle that induce a stretch, but are not held in the end position. Due to research proving its effectiveness, dynamic stretching is becoming more popular compared to static stretching.1

Recently, there was a study conducted that compared the effects of these two stretching protocols on the reactive strength index in female soccer and rugby players.2

The study involved 15 Division I female soccer and rugby players who were in their offseason at the University of Northern Iowa. The testing consisted of three tests that took place over a 3 week period. Each test session included a 10 minute general warm-up on a cycle ergometer, followed by 1 of 3 randomized treatment methods: warm-up only, static stretching, and dynamic stretching. The warm-up only session was 10 minutes of pedaling on a cycle ergometer at a minimum of 70rpm with no resistance. The static stretching session started with 10 minutes of cycling followed by four static stretches targeting the glutes, hamstrings, quads, and the calves. Each stretch was performed to a point of mild discomfort for a total of three times for 30 seconds, followed by a 10 second rest interval between sets. The dynamic stretching session involved 10 minutes of pedaling on the ergometer accompanies by four dynamic stretches that targeted the same muscle groups. The exercises performed were walking knee hugs, walking single-leg toe touches, walking lunges, and walking single leg calf raises. These stretches were done in 10-rep sets, and included a 10 second rest interval between sets.3

After the subjects performed their assigned treatment, they performed drop jumps from a height of 45cm onto a force plate. Upon landing, the athletes were required to immediately jump into the air to minimize contact time and maximize flight time. This method was used to calculate the reactive strength index by using the ratio of FT: CT (flight time to contact time).4

The results of the study revealed that the reactive strength index and flight time were significantly greater in the dynamic stretching group compared with the static stretching and warm-up only group. This study reiterated the reason why dynamic stretching is usually the preferred stretching protocol before an athletic event that involves jumping. As more and more research continues to prove the of dynamic stretching, we may find that static stretching becomes a thing of the past.5

Joshua Wortman

About Joshua Wortman

Joshua began lifting in high school, but really doesn’t consider his effective training to have begun until the last few years. Joshua was always very strong for his bodyweight, but he didn’t just want to be strong, he wanted to look strong. At 140 pounds, no matter how strong he was for his age and weight, the size wasn’t there.

During his last year of college, Joshua began research on bodybuilding, and since his graduation, he has taken his bodybuilding to a whole new level. Josh experienced a minor setback in 2009 when he experienced an L5-L6 disc herniation while doing deadlifts. Consequently, his lower body training was very limited for almost a year. Thankfully, he has self-rehabbed his back to pretty much full strength.

Since he graduated from NC State University with his Bachelor’s in Civil Engineering, Joshua has taken his bodybuilding to a whole new level. His knowledge has increased ten fold since when he began, and both his knowledge anpersonal progress have also bred success in the fact he started up Get Right Get Tight Fitness.

View All Articles

Related Posts

Fergus Crawley 5K Run Tips Photo
Fergus Crawley Shares 5 Tips For Running a Better 5K
Actor Chris Hemsworth in gym performing dumbbell row
Chris Hemsworth Diagrams a Killer Upper Body Workout Fit For an Action Star
Hugh Jackman Deadpool 3 Workouts Spring:Winter 2023
Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”
Method Man Incline Dumbbell Presses December 2022
Check Out Rapper Method Man Cruising Through 120-Pound Incline Dumbbell Presses for 10 Reps

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About