Table 1. Change of flexibility (sit-and-reach test) before and after various combined static and dynamic stretching durations and testing. Values are mean (± SEM).

	Condition 1 (10 s)	Condition 2 (20 s)	Condition 3 (30 s)
Changes after warm up (cm) (2nd minus 1st flexibility test)	2.78 (.35) ***	3.79 (.45) ***	5.16 (.46) ***
Change after RSA or COD (3rd minus 2nd flexibility test)	2.43 (.30)	2.35 (.32)	1.82 (.20)

*** Significant differences between all groups at p ≤ 0.001.