The Effect of a Single Session of Static and Ballistic Stretching on Lower Limb Power in Sedentary Individuals

Background: To date there is a lot of controversy regarding the optimal type of stretch to improve lower limb power. Furthermore, the majority of studies have been conducted in an athletic population. A large percentage of patients treated by physical therapists are sedentary and it is important to understand the impact of different types of stretches on this population.

Purpose of the study: The objective of this study was to determine the effect of a single session of static and ballistic stretching on lower limb power in young sedentary individuals.

Material and methods: A total of 44 sedentary university students participated in this study. Lower limb power was assessed with the vertical jump test. Baseline measurements for the vertical jump test were taken and subjects' height and weight were recorded. Following this three repetitions of either ballistic or static stretching were done for the hip flexors, hamstrings and gastrocnemius muscles. Immediately after completing the stretches the vertical jump test was repeated. Subjects were allowed to rest for one day and the next day the same procedure was repeated but using the stretching technique that was not done previously. Findings: Both ballistic and static stretching produced an increase in lower limb power but this was only statistically significant for the ballistic stretch. There was no significant difference in the change in power obtained by the two types of stretches when they were compared.

Conclusion: Ballistic stretching produces slightly higher gains in lower limb power of sedentary individuals compared to static stretching, however the