WHY STRETCHING IMPROVES POWER OUTPUT (IF DONE RIGHT)

Flexibility isn’t weakness. It’s stored potential.

You’ve heard it before:

“Stretching makes you weaker.”

But that’s only half the story. The wrong kind of stretching before training can dull force output. But the right kind?

It boosts power, reduces injury risk, and improves explosive control.

Here’s what the science actually says:

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🏋️ 1. STATIC STRETCHING BEFORE TRAINING DOES REDUCE POWER — TEMPORARILY

• Long-duration static stretching (>60s per muscle group) before high-output work reduces force production

• Reason: reduced muscle-tendon stiffness + neural drive suppression

• Fowles et al. (2000): ~30% reduction in maximal strength after prolonged static holds

But: This applies to long-duration passive stretching right before max effort.

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✅ 2. DYNAMIC STRETCHING ENHANCES EXPLOSIVE OUTPUT

• Pre-movement dynamic mobility drills increase muscle temperature, motor unit recruitment, and rate of force development

• Samson et al. (2012): dynamic stretching improves sprint times, jump height, and agility over both static and no warm-up

Best practices:

• Use leg swings, lunge reaches, hip openers, arm circles

• 5–8 minutes is optimal

• Finish with movement that mimics your training (e.g., squat jumps before squats)

Dynamic stretching = nervous system activation.

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⚡ 3. FLEXIBILITY TRAINING OVER TIME INCREASES POWER OUTPUT

• Long-term mobility work (yoga, loaded stretching, PNF) increases end-range control and joint integrity

• Behm et al. (2016): flexibility training improves strength by reducing compensatory patterns and enhancing tissue quality

Why it works:

• More range = more space to build force

• Less joint restriction = more efficient recruitment

• Stronger connective tissue = more load tolerance

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🏋️ STRETCHING PROTOCOL FOR POWER

Pre-Training (Dynamic):

• 3–5 minutes general warm-up (bike, skipping, jumping jacks)

• 5–8 minutes dynamic mobility:

  • Leg swings × 10/side

  • World’s Greatest Stretch × 5 reps

  • Arm circles, band pull-aparts, hip circles

Post-Training (Static/Loaded):

• Couch stretch, pigeon, hamstring holds (30s–1min each)

• Optional: Jefferson curls, loaded Cossacks, banded distractions

Weekly (Flexibility):

• 1–2 sessions of focused mobility (yoga, loaded stretching, or mobility flow)

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⚖️ FINAL TRUTH

Stretching doesn’t make you weaker.

Poorly timed, untrained stretching does.

If you want more force, better control, and long-term performance — make mobility part of your strength.

Train range. Then own it.

#GoHarderGoLonger