Athlete performing vertical jump, highlighting muscle power

Unlock Your Vertical: Does Stretching Really Help You Jump Higher?

Reese Marlowe in Health & Wellness December 2025 • 4 min read.

"A deep dive into the impact of static, ballistic, and PNF stretching on jump performance."

Stretching: it’s a staple in pre-workout routines and cool-down sessions. But when it comes to boosting your athletic performance, especially for activities like vertical jumps, the picture gets a little blurry. Is stretching the key to unlocking extra height, or could it actually be holding you back?

For years, athletes and trainers have used stretching to increase muscle flexibility and range of motion, believing it would lead to better performance and fewer injuries. Different types of stretching exist, each with its own theory on how it affects your muscles. Static stretching involves holding a stretch for a period, ballistic stretching uses quick, bouncy movements, and proprioceptive neuromuscular facilitation (PNF) combines stretching with muscle contractions.

This article dives into a study that sought to clear up the confusion by comparing the effects of static, ballistic, and PNF stretching on vertical jump performance. We'll break down the research, explore what it means for your workout, and help you make informed decisions about your stretching routine.

Does Stretching Before Jumping Help or Hinder Performance?

Athlete performing vertical jump, highlighting muscle power

The central question addressed by the research is whether stretching before exercise improves muscle performance, specifically in activities requiring explosive power like vertical jumps. Prior research has been inconsistent, leading to uncertainty about whether pre-exercise stretching is beneficial or detrimental.

To find some answers, researchers compared three common stretching techniques—static, ballistic, and PNF—to see how they affected muscle power, jump time, and jump height. Twenty young, healthy adults participated in the study. They were divided into four groups:

Static Stretching Group: Performed static stretches, holding each stretch for a specific duration.
Ballistic Stretching Group: Used bouncy movements to stretch their muscles.
PNF Stretching Group: Engaged in PNF stretching, combining stretches with muscle contractions.
Control Group: Did not perform any stretching before jumping.

Each group performed their assigned stretching routine (or no stretching, in the case of the control group) once a week for four weeks. Then, everyone performed vertical jumps on a special mat to measure their jump height, power, and flight time. The researchers then analyzed the data to see if there were any significant differences between the groups.

The Verdict: What This Means for Your Jump Training

The study found no significant differences in muscle power, jump time, or jump height, regardless of the type of stretching performed. In other words, stretching didn't seem to help or hurt the participants' vertical jump performance.

This suggests that stretching isn't necessarily harmful before activities requiring explosive power, at least in healthy young adults. So, if your goal is to improve muscle extensibility before exercises that involve jump and power, this article does not shows negative outcomes from stretching.

Keep in mind that this study focused on immediate effects. More research is needed to understand the long-term effects of stretching on jump performance. Consider consulting with a certified trainer or physical therapist for personalized advice on optimizing your warm-up and stretching routine based on your individual needs and goals.

About this Article -

This article was crafted using a human-AI hybrid and collaborative approach. AI assisted our team with initial drafting, research insights, identifying key questions, and image generation. Our human editors guided topic selection, defined the angle, structured the content, ensured factual accuracy and relevance, refined the tone, and conducted thorough editing to deliver helpful, high-quality information.See our About page for more information.

This article is based on research published under:

DOI-LINK: 10.15448/1980-6108.2015.4.21443, Alternate LINK

Title: Efeitos Dos Alongamentos Estático, Balístico E Facilitação Neuromuscular Proprioceptiva Sobre Variáveis De Salto Vertical

Subject: General Medicine

Journal: Scientia Medica

Publisher: EDIPUCRS

Authors: Marcela Gomes Ferreira, Welds Rodrigo Ribeiro Bertor, Alberito Rodrigo De Carvalho, Gladson Ricardo Flor Bertolini

Published: 2016-02-12

Everything You Need To Know

What is the importance of stretching, and what are the different types of stretching?

Stretching, often used to increase muscle flexibility and range of motion, involves different techniques such as static, ballistic, and proprioceptive neuromuscular facilitation (PNF). Static stretching involves holding a stretch, ballistic stretching uses bouncy movements, and PNF combines stretching with muscle contractions. The study's findings suggest that stretching doesn't significantly impact vertical jump performance, challenging the common belief that stretching always enhances athletic capabilities. This study is important in understanding that simply including stretching might not be enough to improve performance and needs to be looked at in more depth.

What stretching methods were used in the study, and how was the study conducted?

The study examined three primary stretching techniques: static, ballistic, and proprioceptive neuromuscular facilitation (PNF). Static stretching involves holding a stretch for a specific time. Ballistic stretching uses quick, bouncy movements. Proprioceptive neuromuscular facilitation (PNF) combines stretching with muscle contractions. The study's methodology involved dividing participants into groups, each using one of these stretching methods or a control group that didn't stretch. The groups then performed vertical jumps to measure their jump height, power, and flight time. This was done over several weeks to see the effects of each method.

What were the key findings of the study regarding stretching and vertical jump performance?

The study compared the effects of static, ballistic, and PNF stretching on vertical jump performance. The results showed no significant differences in muscle power, jump time, or jump height among the groups, including a control group that did not stretch. The absence of noticeable improvements in performance indicates that stretching, as implemented in the study, did not enhance the participants' ability to jump higher or with greater power. This is a good reminder that training plans should be comprehensive and tailored.

Did stretching before exercise help or hinder performance?

The study's findings suggest that stretching before jumping does not significantly affect performance. Specifically, static, ballistic, and proprioceptive neuromuscular facilitation (PNF) stretching methods did not improve vertical jump height, power, or jump time. The study highlights that the impact of stretching might not always be positive, and athletes should not always assume that any type of stretching is beneficial. This means that while stretching might be useful for other aspects, it may not directly translate to better jumping ability.

What is Proprioceptive Neuromuscular Facilitation (PNF) stretching, and what did the study show about it?

Proprioceptive neuromuscular facilitation (PNF) stretching is a technique that combines stretching with muscle contractions. This method typically involves a partner assisting the stretch while the participant contracts and relaxes their muscles. The study included a PNF group to assess if this technique would enhance vertical jump performance compared to static or ballistic stretching. The results indicated that PNF stretching, like the other methods tested, did not lead to significant improvements in jump metrics. This suggests that while PNF is a complex stretching method, it may not be the key to better vertical jump performance when used in this way.