| Barbosa
et al. (2018) |
Healthy,
physically active males |
Total:
n = 45,
DS: n = 15 (21.47 ± 3.0
years),
CG: n = 15 (21.27 ± 2.8 years) |
DS |
Hamstrings |
Mild discomfort |
30 reps
× 3 sets |
Established
“beep” rate |
Knee extension
ROM |
| Behm
et al. (2011) |
Young and
middle-aged males |
Total:
n = 18,
Young: n = 10 (22 ± 1.4
years),
Middle-aged: n = 8 (46.3 ± 6.5 years) |
DS |
Quadriceps,
Hamstrings,
Plantar
flexors |
The highest
ROM possible for all DS |
8 reps
(30 s) × 3 stretches |
Not reported |
Hip extension
ROM,
Sit-and-reach test |
| Chen
et al. (2018) |
Healthy
young males |
Total:
n = 36 (22.0 ± 1.5 years),
DS (CKC): n
= 12,
DS (OKC): n = 12,
CG: n
= 12 |
DS (CKC),
DS
(OKC) |
Hamstrings |
ROM (less
than the point of discomfort) |
DS (CKC):
8 reps (15 s) × 6 sets,
DS (OKC): 15 s × 6 sets |
DS (CKC):
1:1 s,
DS (OKC): Not reported |
Straight-leg
raise test |
| Hernández-Trujillo
et al. (2024) |
Healthy,
recreationally active males and females |
Total:
n = 60 (46.4 ± 5.5 years, 30 males and 30 females),
BS:
n = 20 (10 males and 10 females),
CG: n
= 20 (10 males and 10 females) |
BS |
Quadriceps,
Hamstrings,
Hip
extensors,
Hip flexors,
Hip adductors,
Hip abductors |
ROM |
20 s ×
3 sets × 6 stretches |
Following
the metronome rhythm (40 bpm) |
Hip flexion
ROM,
Knee flexion ROM |
| Inoue
and Nagano (2023) |
Healthy
adult males |
Total:
n = 12 (21.2 ± 0.6 years) |
DS, BS |
Hamstrings |
70%–90%
of the maximum value of the POD |
2 min ×
4 sets |
Not reported |
Straight-leg
raise test |
| Jung
et al. (2023) |
Healthy
young males and females |
Total:
n = 44 (36 males and 8 females)
DS: n
= 11 (26.27 ± 1.68 years, 9 males and 2 females),
BS: n
= 11 (26.73 ± 2.15 years, 9 males and 2 females),
CG: n
= 11 (27.45 ± 3.17 years, 9 males and 2 females) |
DS, BS |
Plantar
flexors |
DS: Not
reported,
BS: 2–5° at the end ROM |
45 s ×
4 sets |
DS: Once
per second,
BS: Twice per second |
Ankle DF
ROM |
| Kaneda
et al. (2020) |
Healthy
young males |
Total:
n = 17 (23.2 ± 1.1 years) |
DS |
Hamstrings |
ROM |
15 reps
(30 s) × 4 sets |
Once every
2 s |
Straight-leg
raise test,
Passive knee extension test |
| Konrad
et al. (2017) |
Healthy
young males and females |
Total:
n = 122 (79 males and 43 females),
BS: n
= 24 (22.6 ± 2.8 years, 16 males and 8 females),
CG: n
= 24 (23.8 ± 3.5 years, 11 males and 13 females) |
BS |
Planter
flexors |
The last
5° of the individuals’ ROM |
30 s ×
4 sets |
At a frequency
of 1 Hz |
Ankle DF
ROM |
| Mizuno
(2017) |
Healthy
young males and females |
Total:
n = 15 (8 males and 7 females, 23 ± 2 years) |
DS (1 set),
DS
(4 sets),
DS (7 sets) |
Plantar
flexors |
ROM |
15 reps
(30 s) × 1 set,
15 reps (30 s) × 4 sets,
15 reps (30 s) ×
7 sets |
Once every
2 s |
Ankle DF
ROM |
| Mizuno
and Uemura (2016) |
Healthy
young males and females |
Total:
n = 12 (8 males and 4 females, 23 ± 1 years) |
DS |
Plantar
flexors |
ROM |
15 reps
(30 s) × 4 sets |
Once every
2 s |
Ankle DF
ROM |
| Muanjai
and Namsawang (2023) |
Healthy
young and older adult females |
Total:
n = 30,
Young: n = 15 (20.9 ± 0.7
years),
Older: n = 15 (66.6 ± 4.2 years) |
DS |
Hamstrings |
The point
of maximum discomfort without pain |
8 reps
× 6 sets |
Stretch
the hamstring muscles for 1 s and 1 s down back to the starting position |
Straight-leg
raise test,
Sit-and-reach test |
| Murphy
et al. (2010) |
Healthy,
physically active males |
Total:
n = 42,
DS: n = 13 (20 ± 2 years),
CG:
n = 15 (21 ± 2 years) |
DS |
Pectoralis
major,
Deltoids,
Latissimus dorsi,
Hamstrings,
Quadriceps,
Gluteus
maximus,
Hip flexors, Calves |
Until subjects
felt slight discomfort, but not to a range of motion that produced pain |
10 reps
(20 s) × 12 stretches |
Once every
2 s |
Hip flexion
ROM,
Knee flexion ROM,
Sit-and-reach test |
| Nelson
and Kokkonen (2001) |
College
students |
Total:
n = 22 (males: 23.3 ± 2.7 years, females: 21.6 ± 3.0 years,
11 males and 11 females) |
BS |
Quadriceps,
Hamstrings,
Gluteals,
Hip
Adductors,
Plantar flexors |
2–5° at
the end of the ROM |
15 s ×
3 sets unassisted × 5 stretches,
15 s × 3 sets assisted × 5 stretches |
Once per
second |
Sit-and-reach
test |
| Oliveira
et al. (2018) |
Trained
young male soccer players |
Total:
n = 12 (17.67 ± 0.87 years) |
BS |
Quadriceps,
Hamstrings,
Hip
extensors,
Planter flexors |
The maximum
POD |
30 s ×
3 sets × 4 stretches |
1:1 s |
Sit-and-reach
test |
| Paradisis
et al. (2014) |
Active
adolescent boys and girls |
Total:
n = 47 (14.6 ± 1.7 years, 17 males and 30 females) |
DS |
Quadriceps,
Hamstrings,
Hip
extensors,
Plantar flexors |
Not reported |
20 reps
(40 s) × 4 stretches |
Once every
2 s |
Sit-and-reach
test |
| Ryan
et al. (2014) |
Healthy
males |
Total:
n = 26 (22.2 ± 1.3 years) |
DS,
DS
(twice the volume) |
Quadriceps,
Hamstrings,
Hip
extensors,
Hip flexors,
Hip adductors,
Hip abductors,
Plantar
flexors |
ROM |
DS: 4 reps
× 8 stretches, 6 reps × 3 stretches,
DS (twice the volume): 8 reps
× 8 stretches, 12 reps × 3 stretches |
In a controlled
manner through a ROM |
Sit-and-reach
test |
| Wiemann
and Hahn (1997) |
Healthy
males |
Total:
n = 69 (aged 20 to 34),
BS: n =
16,
CG: n =15 |
BS |
Hamstrings |
Not reported |
15 s ×
3 sets × 3 stretches |
Rhythmically |
Hip flexion
ROM |