n African Journal for Physical Health Education, Recreation and Dance - Variable isotonic resistance training in lower limb strength and flexibility of recreational cyclists and runners : sport science - : sport science

Volume 21 Number 1.1
  • ISSN : 1117-4315


We determined the effects of an 8-week, home-based Jump Stretch Flexband® (JSFB) exercise programme on the strength and flexibility of a group of recreational runners and cyclists, with a control group of runners and cyclists who did not alter their daily training regimes. The use of the JSFB significantly increased the dominant and non-dominant hip flexor flexibility of the experimental group (p = 0.0002 and 0.0004, respectively). Significant benefits were also found in hamstring flexibility (p = 0.041), evidence indicating a steady increase within the experimental group. There was also a significant, but inconclusive, increase in the control group's quadricep flexibility in both dominant and non-dominant legs (p = 0.025 and 0.046). There was no significant difference in strength gains, as the experimental group's peak torque-best repetition for extension of the dominant leg was p = 0.37 and the non-dominant leg was p = 0.19, respectively. Thus, using the JSFB appears likely to lead to improved flexibility of an athlete's lower limb muscles, which is an important finding due to the significantly less amount of research that has been done on the large muscle groups compared to the smaller muscle groups.

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