Central European Journal of Sport Sciences and Medicine


ISSN: 2300-9705     eISSN: 2353-2807    OAI    DOI: 10.18276/cej.2025.3-02
CC BY-SA   Open Access   DOAJ  DOAJ  DOAJ

Issue archive / Vol. 51, No. 3/2025
Acute Effects of Five Different Stretching Exercises on Agility and Speed

Authors: Hana Kabešová ORCID
Department of Physical Education and Sport, Faculty of Education, Jan Evangelista Purkyne University in Usti nad Labem, Czech Republic

Lucie Lebrušková
Department of Physical Education and Sport, Faculty of Education, Jan Evangelista Purkyne University in Usti nad Labem, Czech Republic

David Svoboda
Department of Physical Education and Sport, Faculty of Education, Jan Evangelista Purkyne University in Usti nad Labem, Czech Republic

David Cihlář
Department of Physical Education and Sport, Faculty of Education, Jan Evangelista Purkyne University in Usti nad Labem, Czech Republic

Elena Bendíková ORCID
Department of Physical Education and Sports, Faculty of Education, CU Ružomberok, Slovakia, FIEPS, WLO
Keywords: agility stretching warm-up speed
Whole issue publication date:2025
Page range:11 (21-31)
Cited-by (Crossref) ?:

Abstract

The aim of the research was to evaluate the acute effect of five different stretching techniques used as a part of agility and speed training. The sample groups consisted of 108 PF UJEP students who study in the field of physical education and sports. Participants performed five different warm-up stretching models in five different weeks, each Monday at the same time and place. The agility test and sprint were applied immediately after each stretching exercise. Both tests were performed without stretching (NS), after static stretching (SS), dynamic stretching (DS), static + dynamic stretching (SDS), and dynamic + static stretching (DSS) following 5 minutes of jogging. The ANOVA Chi Square statistical method and Wilcoxon Matched Pairs Tests were used to evaluate the data. The differences between the protocols were as follows NS with DS, NS with DSS, NS with SDS, SS with DS, SS with DSS, SS with SDS, DSS with SDS in 10 m (p < 0.05). There is a statistical difference between NS with SS, NS with DS, NS with DSS, NS with SDS in Illinois agility test (p < 0.05). Types of dynamic stretching have a positive effect on strength and speed sports performance. To increase agility, it is recommended to warm up in combination with a model of dynamic stretching after static stretching.
Download file

Article file

Bibliography

1.Aguilar, A. J., DiStefano, L. J., Brown, C. N., Herman, D. C., Guskiewicz, K. M., & Padua, D. A. (2012). A dynamic warm-up model increases quadriceps strength and hamstring flexibility. J Strength Cond Res, 26(4), 1130–1141. https:/doi.org/10.1519/JSC.0b013e31822e58b6
2.Avloniti. A., Chatzinikolaou, A., Fatouros, I. G., Protopapa, M., Athanailidis, I., Avloniti, C., Leontsini, D., Mavropalias, G., & Jamurtas, A. Z. (2016). The effects of static stretching on speed and agility: One or multiple repetition protocols. Eur J Sport Sci, 16(4), 402–408. https:/doi.org/10.1080/17461391.2015.1028467
3.Aydın, Y., Kafkas, A., Çınarlı, F. S., Eken, Ö., Kurt, C., & Kafkas, M. E. (2019). Farklı germe egzersizi protokollerinin bazı anaerobik motorik testler üzerine akut etkileri. Sport Hekimliği Dergisi, 54(2), 99–107. https:/doi.org/10.5152/tjsm.2019.121
4.Behm, D. G., & Caouachi, A. (2011). A review of the acute effects of static and dynamic stretching on Performance. Eur J App Physiol, 111(11), 2633–2651. https:/doi.org/10.1007/s00421-011-1879-2
5.Bishop, D. C., & Middleton, G. (2013). Effects of static stretching following a dynamic warm-up on speed, agility, and power. J Hum Sport and Exerc, 8(2), 391–400. https:/doi.org/10.4100/jhse.2012.82.07
6.Bradley, P. S., Olsen, P. D., & Portas, M. D. (2006). The effect of static, ballistic, and proprioceptive neuromuscular facilitation stretching on vertical jump performance. J Strength Cond Res, 21(1), 223–226. https://doi.org/10.1519/00124278-200702000-00040
7.Cigerci, A. E., Genz, H., Gurses, V. V., Sever, O., & Kizilbag, O. (2023). Acute effects of five different stretching exercise protocols on speed and agility. Vir Rev Educ Física, 12(1), 52–67.
8.Colby, C .A. (2007). Therapeutic exercise: foundations and techniques. F. A. Davis Company.
9.Covert, C. A., Alexander, M. P., Petronis, J. J., & Davis, D. S. (2010). Comparison of ballistic and static stretching on hamstring muscle length using an equal stretching dose. J Strength Cond Res, 24(11), 3008-3014. https://doi.org/10.1519/jsc.0b013e3181bf3bb0
10.Dallas, G., Theodorou, A., & Paradisis, G. (2019). The effect of different duration of dynamic stretching on sprint run and agility test on female gymnast. J Phys Edu Sport, 19, 268–272.
11.Faigenbaum, A. D., Kang, J., McFarland, J., Bloom, J. M., Magnatta, J., Ratamess, N. A., & Hoffman, J. R. (2006). Acute effects of different warm-up protocols on anaerobic performance in teenage athletes. Ped Exe Sci, 18(1), 64–75. https://doi.org/10.1123/pes.18.1.64
12.Fletcher, I. M., & Anness, R. (2007). The acute effects of combined static and dynamic stretch protocols on fifty-meter sprint performance in track-and-field athletes. J Strength Cond Res, 21(3), 784–787. https://doi.org/10.1519/r-19475.1
13.Gibson, A. L., Wagner, D. R. & Heyward, V. H. (2019). Advanced fitness assessment and exercise prescription. 8th ed. Human Kinetics. https://doi.org/10.5040/9781718220966
14.Hayes, P. R., & Walker, A. (2007). Pre-Exercise Stretching Does Not Impact Upon Running Economy. J Strength Cond Res, 21(4), 1227. https:/doi.org/10.1519/R-19545.1.
15.Hough, P. A., Ross, E. Z., & Howtason, G. (2009). Effects of dynamic and static stretching on vertical jump performance and electromyographic activity. J Strength Cond Res, 23(2), 507–512. https://doi.org/10.1519/jsc.0b013e31818cc65d
16.Kabešová, H. (2017). Vliv strečinku na rozsah kloubní pohyblivosti a úroveň explozivní síly dolních končetin. 1st ed. Univerzita J. E. Purkyně v Ústí nad Labem; 31.
17.Kilit, B., Arslan, E., & Soylu, Y. (2017). Effects of different stretching methods on speed and agility performance in young tennis players. Sci Sports, 34(5), 313–320. https:/doi.org/10.1016/j.scispo.2018.10.016
18.Little, T., & Williams, A. G. (2006). Effects of differential stretching protocols during warm-ups on high-speed motor capacities in professional soccer players. J Strength Cond Res, 20(1), 203– 207. https://doi.org/10.1519/r-16944.1
19.McMillian, D. J., Moore, J. H., Hatler, B. S., & Taylor, D. C. (2006). Dynamic vs. static-stretching warm up: the effect on power and agility performance. J Strength Cond Res, 20(3), 492–499. https:/doi.org/10.1519/18205.1
20.Miller, M. G., Herniman, J. J., Ricard, M. D., Cheatham, CH. C., & Michael, T. J. (2006). The effects of a 6-week plyometric training program on agility. J Sports Sci and Med, 5(3), 459–465. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3842147/pdf/jssm-05-459.pdf (accessed 2023 Nov 08)
21.Miri-Khorasani, M., Calleja-Gonzalez, J., & Mogharabi-Manzari, M. (2016). Acute Effect of Different Combined Stretching Methods on Acceleration and Speed in Soccer Players. J Hum Kinetics, 50, 179–186. https:/doi.org/10.1515/hukin-2015-0154
22.Nelson, A. G., & Kokkonene J. (2021). Stretching anatomy. 2nd ed. Champaign, IL: Human Kinetics. https://doi.org/10.5040/9781718225633
23.Nelson, A. G., Driscoll, N. M., Landin, D. K., Young, M. A., & Schexnayder, I. C. (2005). Acute effects of passive muscle stretching on sprint performance. J Sports Sci, 23(5), 449–454. https:/doi.org/10.1080/02640410410001730205
24.Nelson, R. T., & Bandy, W. D. (2005). An update flexibility. J Strength Cond Res, 19, 10–16. https://doi.org/10.1519/00126548-200502000-00001
25.O’Sullivan, K., Murray, E., & Sainsbury, Y. D. (2009). The effect of warm-up, static stretching, and dynamic stretching on hamstring flexibility in previously injured subjects. BMC Musculoskeletal Disorder, 10(37), 1–9. https://doi.org/10.1186/1471-2474-10-37
26.Peck, E., Chomko, G., Gaz, D. V., & Farrell, A .M. (2014). The effects of stretching on performance. Curr Sports Med Rep, 13(3), 179–185. https:/doi.org/10.1249/JSR.0000000000000052
27.Pětivlas, T., Mrázková J. (2012) Deník trenéra basketbalu – multimediální elektronický výukový materiál. htps://is.muni.cz/do/fsps/e-learning/denik-basketbal/pages/m_beh-clunkovy.html (accessed 2023 Nov 08)
28.Power, K., Behm, D., Cahill, F., Carroll, M., & Young W. (2004). An acute bout of static stretching: Effects on force and jumping performance. Med Sci Sports Exerc, 36(8), 1389–1396. https://doi.org/10.1249/01.mss.0000135775.51937.53
29.Samson, M., Button, D. C., Chaouachi, A., & Behm, D. G. (2012). Effects of dynamic and static stretching within general and activity specific warm-up protocols. J Sports Sci Med, 11(2), 279–285.
30.Samuel, M. N., Holcomb, W. R., Guadagnoli, M. A., Rubley, M. D., & Wallmann, H. (2008). Acute effects of static stretching and ballistic stretching on measures of strength and power. J Strength Cond Res, 22(5), 1422–1428. https://doi.org/10.1519/jsc.0b013e318181a314
31.Sayers, A. L., Farley, R. S., Fuller, D. K., Jubenville, C. B., & Caputo, J. L. (2008). The effect of static stretching on phases of sprint performance in elite soccer players. J Strength Cond Res, 22(5), 1416–1421. https://doi.org/10.1519/jsc.0b013e318181a450
32.Slomka, G., & Regelin, P. (2008). Jak se dokonale protáhnout. Praha: Grada Publishing.
33.Stewart, M., Adams, R., Alonso, A., Koesveld, B. V., & Campbell, S. (2007). Warm-up or stretch as preparation for sprint performance? J Sci Med Sport, 10(6), 403–410. https://doi.org/10.1016/j.jsams.2006.10.001
34.Taylor, K. L., Sheppard, J. M., Lee, H., & Plummer, N. (2009). Negative effect of static stretching restored when combined with a sport specific warm-up component. J Sci Med Sport, 12(6), 657–661. https://doi.org/10.1519/jsc.0b013e31818cc65d
35.Torres, E. M., Kraemer, W. J., Vingren, J. L., Volek, J. S., Hatfield, D. L., Spiering, B. A., & Maresh, C. M. (2008). Effects of stretching on upper-body muscular performance. J Strength Cond Res, 22(4), 1279–1285. https:/doi.org/10.1519/JSC.0b013e31816eb501
36.Van Gelder, L. H., & Bartz, S. D. (2011). The effect of acute stretching on agility performance. J Strenth Cond Res, 25(11), 3014–3021. https:/doi.org/10.1519/JSC.0b013e318212e42b
37.Yamaguchi, T. & Ishii, K. (2005). Effects of static stretching for 30 seconds and dynamic stretching on leg extension power. J Strength Cond Res, 19(3), 677–683. https://doi.org/10.1519/15044.1
38.Young, W., & Behm, D. (2002). Should static stretching be used during a warm-up for strength and power activities? J Str Cond Res, 24(6), 33–37. https:/doi.org/10.1519/00126548-200212000-00006
39.Young, W. B., Clothier, P., Otago, L., Bruce, L., & Liddell, D. (2004). Acute effects of static stretching on hip flexor and quadriceps flexibility, range of motion and foot speed in kicking a football. J Sci Med Sport, 7(1), 23–31. https://doi.org/10.1016/s1440-2440(04)80040-9