The effects of Foam Rolling and Static Stretching on bilateral forward jumping ability and flexibility of the hamstrings musculature
Independent thesis Basic level (degree of Bachelor), 10 credits / 15 HE creditsStudent thesis
Background: Foam rolling (FR) is a promising new trend in the world of resistance training, sports and athletics. It is often used as a warm up activity as a substitute or addition to stretching modalities such as static stretching (SS). The proposed benefits behind FR is that it can lead to both acute and chronic increases in performance and flexibility. Aim: The aim of this study was to investigate the effects of two different warmup intervention protocols of the hamstrings musculature on: 1) Performance in the bilateral standing long jump 2) Flexibility in a supine activekneeextension test. Method: The study consisted of sixteen male participants who were all healthy adult recreational athletes. The two different interventions were, a) Static Stretching protocol (SS) and b) a Foam Rolling protocol (FR). These were compared to a baseline warm up (BLWU). The SS consisted of 1 x 30 seconds of active SS using the lying supine activekneeextension position after a short warmup. The FR consisted of 1 bout of 30 seconds of FR of the hamstrings musculature of each leg after a short warmup. BLWU consisted of a short warmup (5 submaximal bilateral standing long jumps). Performance was measured using a bilateral standing long jump test. Flexibility was measured with a goniometer using a lying supine active knee extension test. The student’s ttest was used to study differences between and within groups (BLWU, SS, FR). Results: No differences between BLWU and PostSS (p=0.89) as well as BLWU compared to PostFR (p=0.86) was detected for performance. However, an increase in flexibility was shown favoring PostSS over BLWU (p=0.021) as well as PostFR over BLWU (p=0.045). No significant difference was seen between changes in the PostSS and PostFR groups in either performance or flexibility (p=0.887 and p=0.944 respectively). Conclusion: It seems that both SS and FR are similarly viable and effective methods for acute increases in flexibility in the activekneeextension test without subsequent decreases in performance of the bilateral standing long jump.
Place, publisher, year, edition, pages
2016. , 32 p.
stretching, static stretching, foam rolling, warm-up, warm up, warmup, rolling, myofascial release, self-myofascial release, flexibility, mobility, performance, hamstrings, jump, jumping
Medical and Health Sciences Natural Sciences
IdentifiersURN: urn:nbn:se:hh:diva-32016OAI: oai:DiVA.org:hh-32016DiVA: diva2:970836
Subject / course
Biomedicine Targeting Physical Education