The subjects warmed up by pedaling on a stationary bike for five minutes and performed a vertical jump test and a sit-and-reach test as a baseline measurement. Then they were randomly assigned to a foam rolling group, dynamic stretching group, combo group (foam rolling + stretching), and a control group (no foam rolling) where they rested for more than 20 minutes before retesting. Subjects in the foam rolling group rolled their glutes, quadriceps, hamstrings, and calves for 3 sets for 30 seconds with a 30 second break between sets.
“As a result, some participants may have experienced postactivation potentiation, whereas others experienced fatigue or postactivation depression. This could be the result of differences in fitness levels among our subject pool. Approximately 20% of the subjects were identified as sedentary. Indeed, the ability to capitalize on postactivation potentiation is related to, among other factors, training background, number of type II muscle fibers, and strength levels,” the researchers stated.
Because there was no difference in performance five minutes after foam rolling and/or dynamic stretching, which agrees with some of the previous research, the researchers concluded, “Because there was no synergistic effect of FR [foam rolling] and DS [dynamic stretching] on performance and previous studies have shown acute enhancement in ROM after DS, the use of FR may be better suited for other times throughout the day rather than being a part of the warm-up.”
1. Smith, Jason, C.; Pridgeon, Brooke; Hall, MacGregor, C. Acute Effect of Foam Rolling and Dynamic Stretching on Flexibility and Jump Height. The Journal of Strength & Conditioning Research. April 04, 2018. doi: 10.1519/JSC.0000000000002321.