Static stretching is a dead science.

And today, I 100% stand by this statement. Here’s why…

As a stand alone, long duration compensational static stretching has little to no functional carryover to usable flexibility (aka mobility) in movement patterns or skills due to a lack of improving/closing the motor control gap.

In addition, the best research that we have available to us to date (and there’s a shit ton of it) shows static stretching to be effective in improving acute flexibility (many studies done on hamstrings) but also shows very little long term impact on improvements in flexibility overall. AKA it’s transient at best.

BUT, here’s the most important point…

Static stretching ALONE, as many incorrectly utilize it, is basically useless if your goal is to mobilize, transfer to function OR get long term benefits for movement skill and motor acquisition.

But when layered into a more well rounded and sequenced global programming (like the 6-phase warm up) a little static stretching in combination with the other modalities can go a LONG LONG way. I personally like 15 seconds of static non-compensated positional stretches for functional transference, brain gains and long term benefits.

Static Stretching research based on dose-response can be found HERE

And as PPSC Coaches, you guys already know that as that’s what we practice and preach with our Phase 2 Bi-Phasic stretching protocols.

With anything, it’s all nuanced. And depends on the person in front of you. As training is FAR more an art than an exact science.

Happy weekend everyone, and lets take some time to get away from these fucking morons for a few days on IG, will do us ALL some good haha. Amazing world we live in.

-JR