Warm-Up and Stretching: An Update

Warming up is essential to prepare the body for training and to optimize an athlete’s performance, both physically and mentally. Stretching, particularly static stretching, has long been considered a key component of warm-ups for injury prevention. However, multiple studies have shown that static stretching does not prevent injuries and may even impair athletic performance if performed before training. Here is an updated overview of the components of an effective warm-up, the different types of stretching, and their effects on performance.

Several clinical studies have shown that a structured sport-specific warm-up program can reduce the risk of injury by at least 50%. A warm-up should always start with submaximal aerobic activity to raise body temperature and induce slight sweating. Cycling or light jogging are good examples. The second part of the warm-up should include stretching exercises, which will be discussed in the next section. Finally, the warm-up should end with sport-specific movements.

Static stretching is a good way to increase joint range of motion. However, research confirms that static stretching performed before sport does not prevent injuries. On the contrary, it may reduce performance by decreasing muscle contraction strength and power by 2% to 5%. Dynamic stretching, which involves active swinging movements to the

end of the range of motion, is increasingly replacing static stretches in modern warm-ups. Research shows that dynamic stretching better prepares muscles for training by raising their temperature and stimulating the nervous system, thereby enhancing muscle strength, power, and protective mechanisms.

Given this information, should static stretching be eliminated from warm-ups?

Many sports—such as hockey, gymnastics, martial arts, and figure skating—require good flexibility. For these sports, a few static stretches can be combined with dynamic stretching during the warm-up. However, it is important not to hold a stretch for more than 30 seconds and to keep tension submaximal, meaning not stretching to the point of pain or discomfort, as this could reduce muscle strength. Pre-warm-up static stretches are meant to prepare muscles to reach large ranges of motion, not to increase overall flexibility. Flexibility should always be trained outside of regular training sessions.

Regarding warm-up duration, the literature reports varying recommendations. All agree that a warm-up should primarily increase cardiovascular activity and raise body temperature by about two degrees Celsius. Sports that require explosive movements, such as sprinting, hockey, tennis, or karate, require longer and more elaborate warm-ups than endurance sports with continuous cyclical movements like jogging, cycling, or swimming. Additionally, colder outdoor temperatures require longer warm-ups to achieve the desired increase in body temperature.

Thus, every warm-up should be sport-specific. It should always start with submaximal aerobic activity. The choice between static and/or dynamic stretching will depend on the joint range of motion required for the sport and the timing of the stretches. “Specificity” is the key word for an effective warm-up. There is no single “recipe.” Finally, static stretching performed outside of regular training is still a valuable method for improving flexibility and should not be neglected.