Journal of Sports Science and Medicine
Journal of Sports Science and Medicine
ISSN: 1303 - 2968   
Ios-APP Journal of Sports Science and Medicine
Androit-APP Journal of Sports Science and Medicine
©Journal of Sports Science and Medicine (2019) 18, 544 - 551

Research article
Cross Education Training Effects are Evident with Twice Daily, Self-Administered Band Stretch Training
Sarah L. Caldwell, Reagan L. S. Bilodeau, Megan J. Cox, David G. Behm 
Author Information
School of Human Kinetics and Recreation, Memorial University of Newfoundland, St. John’s Newfoundland and Labrador, Canada

David G. Behm
✉ School of Human Kinetics and Recreation, Memorial University of Newfoundland, St. John’s Newfoundland and Labrador, Canada, A1C 5S7
Email: dbehm@mun.can
Publish Date
Received: 10-05-2019
Accepted: 20-06-2019
Published (online): 01-08-2019
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Currently there are recommendations for stretching type, repetitions and duration within a training session to improve flexibility. It is, however, unclear whether multiple daily stretch training sessions provide greater flexibility than single daily sessions. The objective was to investigate the effectiveness of single (1×day) versus twice daily (2×day) unilateral stretch training sessions on hip flexion range of motion (ROM), agonist and antagonist force and jump performance of the stretched and contralateral, non-stretched legs. Groups included a control, 1×day and 2×day stretch training groups. Static stretching (SS) involved self-administered (stretch band), unilateral, hamstrings and quadriceps stretching for 2-weeks. Pre- and post-testing involved hip flexion ROM, knee extension and flexion maximal voluntary isometric contraction (MVIC) forces and unilateral drop jumps (DJ). The 2×day group showed a 12.8% (p = 0.08) greater active ROM versus Control. The 1×day group showed a 7.5% (p=0.1) ballistic ROM increase with no significant changes with the 2×day and Control groups. The stretched leg experienced a 5.01% (p = 0.1) hip flexion ballistic ROM increase contrasting with a 2.3% increase for the contralateral leg. Twice daily training provided 7.1% (p = 0.07) and 6.6% (p = 0.01) quadriceps MVC force increases of the stretched trained and contralateral legs respectively. Contralateral DJ height improved 22.6% (p = 0.002) with 2×day training. In conclusion, 1xday and 2×day stretch training tended to improved ballistic and active ROM respectively, whereas 2×day training improved MVIC force and DJ height. The findings may apply to fitness enthusiasts and rehabilitation as unilateral stretching may retain performance and active ROM of the stretched and contralateral limbs.

Key words: Flexibility, stretch frequency, strength, power, crossover effect

           Key Points
  • Stretch training 2×day improved the stretch-trained quadriceps MVC force, DJ contact time, and active ROM as well as contralateral leg quadriceps MVC force and DJ height.
  • Stretch training 1×day improved contralateral ballistic hip flexion ROM and the stretch trained leg DJ contact time.
  • Self-administered flexibility training programs with stretch bands may contribute to strength and power gains with recreationally active individuals, however periodic recovery days may be needed to optimize improvements in ROM.
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