title: Comparison of ballistic and static stretching on hamstring muscle length using an equal stretching dose.
abstract: 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.
authors.affiliation: Mountain River Physical Therapy, Parkersburg, West Virginia, USA.
authors.forename: Christopher A
authors.initials: CA
authors.lastname: Covert
authors.forename: Melanie P
authors.initials: MP
authors.lastname: Alexander
authors.forename: John J
authors.initials: JJ
authors.lastname: Petronis
authors.forename: D Scott
authors.initials: DS
authors.lastname: Davis
mesh_terms: D000293:Adolescent; D000328:Adult; D005260:Female; D006801:Humans; D008297:Male; D052580:Muscle Stretching Exercises / Q000379:methods*; D018482:Muscle, Skeletal / Q000033:anatomy & histology / Q000502:physiology*; D016037:Single-Blind Method; D013848:Thigh / Q000033:anatomy & histology / Q000502:physiology*; D055815:Young Adult