The training effect of foam rolling on range of motion, flexibility, agility, and vertical jump height

Abstract

This study was designed to evaluate the training effects of foam-rolling on ankle and knee range of motion, flexibility, agility, and vertical jump height. Twenty subjects (8 male, 12 female) completed 6 weeks of foam rolling, which was held three days per week. Fourteen volunteers (6 males 8 females) with similar characteristics served as a control group. Pre and post-testing evaluation included ankle dorsiflexion and knee flexion range of motion, T-test, and vertical jump height. No significant differences were found in knee range of motion, vertical jump height, or T-test time. Lower back and hamstring flexibility, as measured by the sit-and-reach test did improve significantly consequent to foam rolling. Ankle range of motion increased for both the foam rolling and the control groups. Results indicate that 6 weeks of foam rolling had a positive training effect on lower back and hamstring flexibility and did not negatively affect agility or vertical jump height.