How important is it?
sorry if in wrong section.
by static flexibility i take it that you mean like bend and touch your toes flexibility. it iss very important to flexible as a sprinter because you have greater range of motion and can generate more power. also, you are less prone to muscle pulls when you are flexible. static stretching increases your range of motion and should be done at the end of your workout during the warm down period.
Static and dynamic/ballistic stretching have a very close correlation. Like anything, extremities are bad but a solid median is good. If your a contortionist that’s probebly not the best thing, but a large ammount of flexibility (based on your body) will help you greatly in both the short and long term.
Actually leg stiffness (the opposite of flexibility) has been shown to be correlated with higher MaxV in sprinters. This is what you get from squats and plyos, not stretching. Also, static stretching before bench press has been shown to make you weaker–this study can be found on strengthcoach.com.
Dynamic warmups are different: It is important to work through the range of motion you will use at speed, which can be done with dynamic warmups like drills. I’m not quite saying don’t do static stretching (although I don’t), but make sure it doesn’t make you worse off.
I’d still like to bet top sprinters are still very flexible. The only literature contradicting static stretching is based on studies that stretched immediately before a strength/power exercise, I have yet to see any which test after a rest.
Kadour Ziani, the world record holder for vertical jump (61"!) says that he stretches for 4 hours daily since childhood. The force he generates from his skinny frame is unbelievable.
How much static stretching is used in Charlies programmes?
Don’t believe the hype. Ziani is a freak but no way he goes 61". I’d love to see proof of that. Don’t believe he stretches for 4 hours per day either.
Re: static stretching. Use it as a check before training/racing to make sure you can hit the ranges of motion you need. If you are deficient in flexibility you can stretch static stretch a bit more aggressively after training.
That’s all great in theory (amazing how many theories there are out there!) but, in reality, you do what you need to do to get ready. we always did some static stretching first before dynamic without any issues. If you’re really ready to go the static stretches will be nothing more than a check really, and, if you’re not, you better get on it or you’ll get hurt.
PS. I love getting my sprint advice from bodybuilder forums!
For how long? If you do a normal warm-up set does the still “weaker” rule hold true?
I’m interested in how much static stretching you include in your programmes Mr Francis. Obviously some before competition, and afterwards. But do you set specific static stretching sessions for regeneration or simply to improve ROM??
This is covered in the GPP download and in the Vanc series. You work on existing ROM during warm-up but on increasing ROM only at the end of a session.
Some are very flexible (Burrell), some are not (Powell). To mention other recent discussions on this board, some are 1.95m tall, some barely 1.70m some have long feet, some other short, some flat, some arched feet, some can lift a lot, some others can’t, yet have similar results in sprints from a mathematical standpoint, it goes on for all the physical criteria.
Scentific research says no static stretching before explosive activities, but in Osaka, all of the 100m finalists do more or less passive stretching. Maybe they are wrong.
Sorry if my post contributes to makes things less clear than we would like them to be 
I am with Charlie, i you need it then you should do it. also, a there can be some psychological consequences. if you are going to race any you think you need to do some static stretching and you do not do it, then certainly that would effect your performance. maybe you don’t run as fast to keep from pulling something or your confidence disappears because you are nt sure if you are ready to run.
even if the scientists are right, it is always more beneficial to be confident in your warm up or preparation so you can execute the way you know you should.
There are no strict rules
Not so sure you’re right there no23. I think what CF wrote above is pretty close to a survival guide and therefore I’d be calling it a strict rule: “You work on existing ROM during warm-up but on increasing ROM only at the end of a session.”
And picking up on PJ’s post, the subject is expanded by the further differentiation between “static” stretching and “passive” stretching, the latter being “partner-assisted” for the most. “Passive” stretching also opens the door to PNF stretches and there is surely a Dos and Don’ts on that one.
But as no23 implies (I think) - and as Charlie states - you do what you must to avoid injury in the first place and hopefully to enhance performance, so if that means some partner-assisted PNF, or completely passive, stretching minutes before you race then you have to live with it - rules or no rules.
Is powell not very flexible?
Exactly - if something is tight and you feel it needs static stretching - do it.
Don’t simply avoid it because a research paper showed a 10 sec (or whatever) decrement in force output.
This is what I meant by there are no strict rules.
(I think we are actually in agreement KK)
Yes, we agree.
There are rules for best practice as we understand it today. But no-one should be a slave to the program; it must be made to adapt to your needs, rather than the other way around for the most part. But those “rules” are just words written after the (sometimes bitter) experience of people who’ve been there already.
Not really inflexible, but definitely not one of the most flexible guys. Nothing special really. Just enough mobility and flexibility to run well.
Speaking of flexibility, have any of you seen the photo of Linford lying on his side with his leg pulled up over his head and resting on the ground! Truly a sight to see from a freak of an athlete.
I think that was Jon Drummond…