Is Ballistic Stretching Effective in Improving Flexibility and Explosive Power among Young Adult Runners?
DOI:
https://doi.org/10.37134/jsspj.vol14.1.10.2025Keywords:
Ballistic stretching, explosive power, Flexibility, RunnersAbstract
Although static and dynamic stretching are widely used to improve flexibility, recent studies suggest that ballistic stretching may be more effective for enhancing dynamic flexibility and neuromuscular coordination. However, its effects on runners remain underexplored. Therefore, this study examined the impact of a six-week ballistic stretching intervention on flexibility and explosive power in young adult runners in Penang. Twelve young adult runners (Mean age 21.8 ± 2.2 years) volunteered in this quasi-experimental study and underwent a 6-week ballistic stretching intervention. Flexibility and explosive power were measured using the V-Sit and Reach Test and the Standing Broad Jump Test, respectively, with results reported as mean ± standard deviation. A paired sample t-test revealed significant improvements in both flexibility (Pre vs post-intervention, 15.0 ± 4.7 vs 22.3 ± 4.6 cm, P = 0.001) and explosive power (pre- vs. post-intervention, 200.4 ± 17.5 vs 231.7 ± 17.2 cm, P = 0.001). These findings suggest that a six-week ballistic stretching intervention effectively enhances flexibility and explosive power performance in runners. However, proper execution is crucial to minimize injury risks. Future research should explore its long-term effects and applicability across different athletic populations.
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Copyright (c) 2025 Muhammad Asri Yaakub, Nurul Afiqah Bakar, Muhammad Yusri Mohd Ramle, Nuraimi Othman, Mohd Faridz Ahmad, Nurul Hidayah Amir
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