Brad S. Curry, Devenda Chengkalath, Gordon J. Crouch, Michelle Romance and Patricia J. Manns.

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Purpose: To compare three warm-up protocols – static stretching, dynamic stretching and light aerobic activity – on selected measures of range of motion and power in untrained females and to investigate the sustained effects of 5 and 30 minutes after warm up.

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Conclusions: Dynamic stretching has a greater applicability to enhance performance on power outcomes compared to static stretching.

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IN PLAIN ENGLISH: Incorporating dynamic stretching/movement drills pre-contest or pre-workout can enhance ability as compared to static stretching only.