Flexibility training in preadolescent female athletes: Acute and long-term effects of intermittent and continuous static stretching

This study compared the acute and long-term effects of intermittent and continuous static stretching training on straight leg raise range of motion (ROM). Seventy-seven preadolescent female gymnasts were divided into a stretching (n=57), and a control group (n=20). The stretching group performed static stretching of the hip extensors of both legs, three times per week for 15weeks. One leg performed intermittent (3x30s with 30s rest) while the other leg performed continuous stretching (90s). ROM pre- and post-stretching was measured at baseline, on weeks 3, 6, 9, 12, 15 and after 2weeks of detraining. ROM was increased during both intermittent and continuous stretching training, but remained unchanged in the control group. Intermittent stretching conferred a larger improvement in ROM compared to both continuous stretching and control from week 3, until the end of training, and following detraining (p=0.045 to 0.001 and d=0.80 to 1.41). During detraining, ROM after the intermittent protocol decreased (p=0.001), while it was maintained after the continuous protocol (p=0.36). Acute increases in ROM following the intermittent stretching were also larger than in the continuous (p=0.038). Intermittent stretching was more effective than continuous, for both long-term and acute ROM enhancement in preadolescent female athletes.