Ytlaya has issued a correction as of 19:28 on Jan 30, 2023

1. Clinically: helps with contractures
   
2. Make “tight” muscles “loose”
   
3. Decrease delayed-onset muscle soreness (DOMS)
   
4. Increase overall range of motion
   
5. Improve performance
   
6. Decrease injury risk

1. Strength and Power Dominant: “brief and maximal effort” activities (countermovement jump for max height or 1RM in resistance training)
   
2. Speed and Agility Dominant: “cyclical, short-duration, fast muscular contraction events” (100 m sprint or less and/or repeated, quick, and multidirectional movements).
   
3. Endurance Dominant: “cyclical, longer-duration” activities (running for 200 m or longer, cycling, or submax muscular endurance repetitions for resistance exercises).

1. Strength and Power: Performing static stretching by itself immediately before strength and power activities diminishes performance. If static stretching is performed with sufficient time prior to activity (articles proposes 15 minutes) or is subsequently combined with other types of warm-up, then no effect occurs on strength and power activities. Basically, either no effect or detrimental effect … leading to the conclusion that it is not worth our investment.
   
2. Speed and Agility – When performed prior to speed and agility activity, static stretching is detrimental to performance. Similarly with strength and power, if a dynamic stretch or general warm-up is completed after static stretching then the detrimental effect may be reversed, but this does not imply an improvement in performance but rather a return to baseline (zero). Peck does go on to say that static stretching may affect speed and agility performance differently based on baseline characteristics of the athlete’s level of flexibility.
   
3. Endurance: Based on the current available literature, Peck states,

   quote:

   “It is unclear whether static stretching impairs either longer-duration (200 m or greater) cyclic activity or submaximal muscular endurance, but it is notable that no study shows a performance benefit from static stretching performed prior to these activities.”

1. Strength and Power: Improves performance for strength and power dominant activities, but we aren’t sure how it stacks up to just doing lower intensity externally loaded movements or combination of both unloaded and loaded movements. Peck concludes: [quote]“It appears from the preponderance of evidence that dynamic stretching improves strength and power performance when performed immediately prior to the event. Whether a combination of dynamic stretching and heavy-load exercises prior to an activity such as the countermovement jump further improves performance is unclear.”[/list]
   
2. Speed and Agility: Yes, unloaded movements do appear to be beneficial prior to the performance of speed and agility movements. Which, of course, are also typically unloaded movements. Peck cautions, “However, excessive volume may induce fatigue and affect speed and agility performance adversely.” In other words, don’t drain the energy account too quickly, or you might find yourself in the red and owing an NSF.
   
3. Endurance: Not enough evidence either way. Probably best to not make bets when we have no evidence for defining our risk.

webcams for christ has issued a correction as of 22:23 on Jan 30, 2023