Smith, et al., 2018 |
N = 29; 8 male and 21 female (23 physically active/6 sedentary) (age 22 ± 3 years) |
3 x 30 s/MTU: gluteals, hamstrings, quadriceps, and calf |
Dynamic stretching 20 min: Dynamic movements of as large ROM as possible targeting gluteals, hamstrings, quadriceps, and calf |
Foam rolling + dynamic stretching |
Sit and reach |
Vertical jump height (cm) |
Lin et al., 2020 |
N = 40; 25 male and 15 female college badminton players (age 21.4 ± 1.5 years) |
20 s/MTU with vibration: quadriceps, hamstrings, calf, rotator cuff, lower back |
Dynamic stretching: 8 dynamic movements of the trunk + upper and lower extremities |
Dynamic stretching + vibration foam rolling |
Knee flexion Knee extension |
CMJ height (cm) Agility (s) |
Fairall et al., 2017 |
N = 12; 12 male softball players (age 36.92 ± 11.17 years) |
2 x 60 s/MTU: infraspinatus |
Static stretching: 3 x 30 s per stretch: sleeper stretch
and cross-body stretch |
Foam rolling + static stretching |
Glenohumeral internal rotation ROM |
- |
Richman et al., 2019 |
N = 14; 14 female (8 volleyball, 6 basketball) players (age 19.8 ± 1.3 years) |
30 s/MTU: hip flexors and quadriceps, adductors, tensor fasciae latae and gluteus, hamstrings, plantar flexors, and dorsiflexors |
Dynamic stretching: For 5 min; participants performed their own routine |
Foam rolling + dynamic stretching |
Sit and reach |
Squat jump height (cm) CMJ height (cm) Drop jump height (cm) Agility T-Test (s) Short sprint (s) |
Škarabot et al., 2015 |
N = 11; 6 male and 5 female swimmers (age 15.3 ± 1.0 years) |
3 x 30 s plantar flexors |
Static stretching: 3 x 30 s plantar flexors |
Foam rolling + static stretching |
Dorsiflexion ROM |
- |
Hodgson et al., 2019 |
N = 12; 7 male and 5 female recreationally trained athletes (age range 18-30 years) |
30 s/MTU: hamstrings and quadriceps |
Static stretching: 2 x 30 s/MTU hamstrings and quadriceps |
Static stretching (30 s/MTU) + foam rolling (30 s/MTU) |
Hip flexion active Hip flexion passive Knee flexion active Knee flexion passive |
CMJ height (inches) Hurdle jump height (inches) Hurdle jump contact time (s) Knee flexion peak torque (Nm) Knee extension peak torque(Nm) |
Kyranoudis et al., 2019 |
N = 24 male soccer players; 11 in the control group (age 21.7 ± 1.1 years); 13 in the experimental group (age 21.6 ± 0.7 years). |
30 s/MTU: quadriceps, hamstrings, adductors, gastrocnemius |
Static stretching: 10 s/MTU quadriceps, hamstrings, adductors, gastrocnemius |
Foam rolling + static stretching |
Hip flexion ROM |
CMJ height (cm) CMJ free height (cm) |
Che Hsiu et al., 2021 |
N = 10; 10 female handball players (age 21 ± 1 years) |
4 x 30 s/MTU with vibration: quadriceps and hamstrings |
Dynamic stretching: 4 x 15 repetitions (5 x slow and 10 x as fast as possible) targeting the quadriceps and hamstring muscles |
Dynamic stretching + vibration foam rolling |
Knee extension Knee flexion |
Hamstring strength 60°/s (Nm) Hamstring strength 240°/s (Nm) Quadriceps strength 60°/s (Nm) Quadriceps strength 240°/s (Nm) |
Cunha et al., 2021 |
N = 18; 18 female recreationally trained athletes (age 24.0 ± 2.0 years) |
60 s hamstrings |
Dynamic stretching: 60 s dynamic movements targeting the hamstring muscles |
Foam rolling + dynamic stretching |
Straight leg raise |
- |
Smith et al., 2019 |
N = 44; 26 male (age 21.7 ± 1.7 years) and 18 female athletes (age 21.3 ± 2.0 years); activity level not reported |
3 x 30 s calf |
Static stretching: 3 x 30 s calf |
Foam rolling + static stretching |
Ankle dorsiflexion |
- |
Peacock et al., 2014 |
N = 11; 11 male physically active individuals (age 22.2 ± 2.2 years) |
30 s/MTU: thoracic/lumbar spine, gluteal, hamstring, calf, pectoral, quadriceps |
Dynamic stretching: dynamic movements of the whole body either performed as 2 x 10 repetitions or 2 x 10 m |
Foam rolling + dynamic stretching |
Sit and reach |
Vertical jump height (cm) Standing long jump (cm) 18.3 m pro agility (s) Indirect 1-RM bench press (kg) 37 m sprint (s) |
Somers et al., 2020 |
N = 42; 24 male and 18 female physical therapy students (age 26.1 ± 4.0 years) |
60 s calf |
Dynamic stretching: 60 s in downward dog targeting the posterior chain |
Foam rolling + dynamic stretching |
Ankle dorsiflexion |
- |