Stretching Myths and Misconceptions #8 - Does Static Stretching Impair Athletic Performance

You’ve probably heard the claim: static (passive) stretching reduces force and makes you slower or less explosive. That conclusion comes from solid-looking studies — but it’s time for a reality check.

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What the research actually shows

• Acute reductions in force output do appear after long-duration static stretches when they’re followed immediately by maximal explosive efforts (e.g., a maximum-height jump performed right after stretching).

• Those lab protocols are extreme: long holds, no follow-up activity, and an immediate maximal test. That’s not how most athletes warm up or prepare for training/competition.

Why the “static stretching is bad” message is too simplistic

• Context matters. The negative effects are tied to very specific conditions (long holds + immediate max effort).

• Most athletes don’t go from long static holds straight into full-effort sprinting or jumping. Typical warm-ups include dynamic movement, activation drills, and progressive intensity — all of which restore force-production qualities.

Practical takeaway for athletes and coaches

• If you enjoy static stretching and it helps you feel ready, keep it — but don’t stop there. Follow static holds with dynamic mobility, activation, or sport-specific drills before going all-out.

• Keep static stretches moderate in duration (shorter holds) if you’ll be performing explosive work soon after.

• For sessions focused on flexibility (not immediate maximal performance), longer static holds still have a role.

Bottom line Static stretching can impair force output in tightly controlled lab settings, but in real-world warm-ups that include dynamic work and activation, any short-lived reduction is likely reversed. Use static stretching when it fits your routine and follow it with dynamic preparation to protect performance.