If you play a sport where jump height is important, here’s a tip for your warm up: avoid old school against the joint static stretching. According to a study published in Medicina Dello Sport, the effort can reduce squat jump, countermovement jump and vertical jumping ability.

Researchers had 42 athletes and 18 recreationally active adults participate in a low-intensity aerobic warm up for 8 minutes. Some added 6 stretching exercises for lower limb extensor, flexor and adductor muscles, holding each stretch for 20 seconds. Those who did static stretching showed impaired jump height compared to non-stretching subjects.