The effect of 8-week warm-ups, static and dynamic stretching of hip flexors on flexibility, agility, and dynamic balance in junior field hockey players: a randomized controlled trial

Abstract

Abstract Background Hockey players mostly lack flexibility in the hips due to prolonged flexion during competition and overuse of hip extensors and external rotators. The lack of flexibility or dysfunction in the hips can negatively impact the dynamic balance and biomechanics of the lower extremities. Objective This study aimed to investigate the effect of adding dynamic stretching to the standard warm-ups and static stretching of hip flexors in junior field hockey players’ balance, flexibility, and agility. Methods In this randomized controlled trial, 30 junior field hockey players were randomly assigned into experimental (n = 15) and control groups (n = 15). The control group performed warm-ups, static stretching, and placebo-like stretching exercises. The experimental group performed the same warm-ups, static stretching exercises plus dynamic stretching to hip flexors. The exercise program was performed by alternating between the right and left lower limbs in both groups. The modified Thomas test, Illinois Agility Test, and modified star excursion balance test were used to measure hip muscle flexibility, agility, and dynamic balance after 8 weeks of interventions in both groups. Results In comparison with the post-test score of both the groups, the experimental group shows a highly statistically significant value in all three measurements of the modified Thomas test (right limb: Cohen’s d = 2.1, P < 0.001, left limb: Cohen’s d = 1.5, P < 0.001) Illinois Agility Test (Cohen’s d = 2.3, P < 0.001) modified star excursion balance test (composite score: right limb Cohen’s d = 1.3, P < 0.001, left limb Cohen’s d = 1.53, P < 0.001) respectively. Conclusion The findings of this study revealed that adding dynamic stretching of hip flexors in routine warm-ups and static stretching has significantly increased hip extension range of motion, agility, and dynamic balance in both the right and left limbs among junior field hockey players.

Keywords

• Static stretching
• Warm-up exercise
• Dynamic stretching
• Flexibility