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Abstract

This study examined the effects of single set dynamic and static stretching on vertical jump height and hip and knee range of motion in a sample of college age recreational males. Forty-two males (aged 18-24) healthy, physically active volunteers participated as subjects in this investigation and were randomly assigned to one of three groups (1 set of 20 seconds dynamic stretch, 1 set of 20 second static stretch, or control). The knee and hip range of motion, sit and reach, and jump height were measured before and after the treatment condition. The same measures were performed on the control group that sat for 12 minutes. All subjects began with a five minute warm-up on a cycle ergometer. Following the warm-up period, subjects immediately began their stretching program. Results of the investigation showed significant changes from pre-to-post for all dependent measures (p < 0.05). A significant difference between groups was found for sit and reach in the SS + DS groups (p < 0.05). However, there were no significant differences between groups for jump height or knee and hip range of motion. The results of the present study suggest that static and dynamic stretching for 20 seconds prior to a vertical jump can improve vertical jump height and hip and knee range of motion in a sample of male college age recreational athletes. Future research is needed to investigate the effect of single set stretching exercise prior to activities requiring maximal force production that includes athletes and female subjects.

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