Comparison of Ballistic and Static Stretching on Hamstring Muscle Length Using an Equal Stretching Dose

• Autores: Christopher A. Covert, Melanie P. Alexander, John J. Petronis, D. Scott Davis
• Localización: Journal of strength and conditioning research: The Official Research Journal of the NSCA, ISSN 1064-8011, Vol. 24, Nº. 11, 2010, págs. 3008-3014
• Idioma: inglés
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• Dialnet Métricas: 4 Citas
• Resumen

  • The purpose of this investigation was to determine which stretching technique, static or ballistic, is most effective for increasing hamstring muscle length when delivered at the same stretching dose over a 4-week training program. A single-blind, randomized controlled trial design was used in this investigation. Thirty-two participants (16 women and 16 men) between the ages of 18 and 27 years participated in the study. All participants who had a pre-training knee extension angle of less than 20° were excluded from the study. Subjects were randomly assigned to one of 3 groups: ballistic stretching, static stretching, or control group. Participants in the experimental stretching groups (ballistic and static stretching) performed one 30-second stretch 3 times per week for a period of 4 weeks. Statistical analysis consisted of a 2-way analysis of variance (group × sex) with an a priori alpha level of 0.05. No interaction between group and sex was identified (p = 0.4217). The main effect of sex was not statistically significant (p = 0.2099). The main effect for group was statistically significant at p < 0.0001. Post hoc analysis revealed that both static and ballistic stretching group produced greater increases in hamstring length than the control group. The static stretching group demonstrated a statistically greater increase in hamstring muscle length than the ballistic stretching group. No injuries or complications were attributed to either stretching program.