Holding a static stretch for 60 seconds or longer has what effect on performance?

• A. Increases performance
• B. Decreases performance
• C. No change in performance
• D. Reduces injury risk

Answer: (B)

Long static stretches held for a minute or more before activity tend to temporarily impair performance, especially in tasks that require strength, power, or speed. When you stretch for that long, the muscles and tendons can temporarily become more compliant, and neural input to the muscle can be dampened. This reduces maximal force output and the rate of force development, which can show up as lower jump heights, slower sprints, and weaker lifts right after the stretch. The flexibility benefit is real, but the immediate trade-off is a short-term drop in performance.

If you’re aiming to perform at a high level, dynamic warm-ups or shorter static holds (around 15–30 seconds) are generally better before activity. Longer static stretching is still useful for flexibility or cooling down after exercise, but it’s unlikely to enhance pre-activity performance.