Each stretch was held for 30 seconds. All stretches were performed twice with a 15-second rest between stretches. The following is a description of each exercise.
TO MAKE IT BALLISTIC
The ballistic stretching group performed exactly the same exercises as the static stretching group, except that each exercise was performed with end range-of-motion, bouncing movements. A metronome was set to 60 b·min 1 and subjects bounced to the beat.
Sit and Reach.
Subjects were seated with their legs straight and their feet upright, no more than 6 in. apart. Subjects bent from the waist until they felt tightness but not pain.
Subjects were standing and were instructed to take a long step forward. The front knee was directly above the ankle, and the other knee was resting on the ﬂoor. Without changing the position of the knee on the ﬂoor or the forward foot, subjects lowered the front of the hip downward.
Standing Heel Cord—Knee Extended.
Subjects stood on a stair with one ankle off the end of the step and the other on the step. Subjects kept the back leg straight and allowed their weight to push the back ankle down as far as possible without eliciting pain.
Standing Heel Cord—Knee Flexed.
Subjects stood on a stair with one ankle off the end of the step and the other on the step. Subjects bent the back knee and allowed their weight to push the back ankle down as far as possible without eliciting pain.