Effects of a Static and Dynamic Stretching Program on Flexibility, Strength, and Speed of School-Age Children
Konstantinos Meliggas, Christos Papadopoulos, Ioannis Gissis, Athanasios Zakas, Ioannis S. Brabas

Abstract
This study investigated the effect of an eight-week program of static and dynamic stretching on the range of motion (ROM) of the joints of the lower limbs, the 20 m sprint, and the performance of the standing long jump (LJ) and the drop jump (DJ 20 cm). Forty-two volunteers participated in this study. Subjects were randomly assigned to three groups: 15 to the static stretching group, 15 to the dynamic stretching group, and 12 to the control group. The eight-week stretching routine was designed to stretch all the major muscle groups in the lower extremities. Stretches were performed three days per week, once per day for 10 s and for three repetitions. Data were analyzed using two-way repeated measures ANOVA with post-hoc analysis (Tukey's). Significance was set at p ≤ 0.05. Statistical analysis indicated significant improvements after the stretching exercises of ROM and in the performance for both groups in the sprints and LJ. DJ results showed improvement in the jump height of DJ for both stretching groups. Results showed that the program has a positive effect on the ROM of the joints, as well as the speed and jumping ability of the subjects.

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