Professional Documents
Culture Documents
Rey 2017
Rey 2017
DOI: 10.1519/JSC.0000000000002277
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Furelos1
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Faculty of Education and Sport Sciences, University of Vigo, Pontevedra, Spain
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Human Performance Laboratory, Center for Sport Performance, Department of
E-mail: zequirey@uvigo.es
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Telephone: 986801700
Fax: 986801701
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Foam rolling (FR) is a common strategy used after training and competition by players.
However, no previous studies have assessed the effectiveness of FR as recovery tool in sports
populations. The aim of this study was to examine the effectiveness of FR (20 minutes of foam
rolling exercises on quadriceps, hamstrings, adductors, gluteals, and gastrocnemius) and passive
recovery (20 minutes sit on a bench) interventions performed immediately after a training
session on Total Quality Recovery (TQR), perceived muscle soreness, jump performance,
agility, sprint, and flexibility 24 hours after the training. During 2 experimental sessions, 18
professional soccer players (age 26.6 ± 3.3 years; height: 180.2 ± 4.5 cm; body mass: 75.8 ± 4.7
kg) participated in a randomized fully controlled trial design. The first session was designed to
collect the pre-test values of each variable. After baseline measurements, the players performed
a standardized soccer training. At the end of training unit, all the players were randomly
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assigned to the FR recovery group and the passive recovery group. A second experimental
session was carried out to obtain the posttest values. Results from the between-group analyses
showed that FR had a large effect on the recovery in agility (Effect Sizes [ES]= 1.06), TQR
(ES= 1.08), and perceived muscle soreness (ES= 1.02) in comparison to passive recovery group
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at 24 h post-training. Thus, it is recommended soccer coaches and physical trainers working
with high-level players use a structured recovery session lasting from 15 to 20 min based on FR
exercises that could be implemented at the end of a training session to enhance recovery
between training loads.
Keywords: Self-myofascial release; perceived pain; Performance; fatigue; warm-down; passive recovery.
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INTRODUCTION
Soccer is a strenuous contact team sport that integrates technical, tactical, and physical
skills (34). Match analysis and physiological monitoring showed soccer involves
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dribbling, tackling, and kicking (26). Time-motion analysis studies reported that during
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a 90-min match, an elite player can cover 10–12 km, attaining approximately 80–90%
of maximal heart rate and 70–80% of maximal oxygen uptake (34). As a result, the
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majority of the body’s physiological systems are stressed during the course of a game
and often also by strenuous training programs (27), that may predispose some players to
suffer acute fatigue (22) and overload injuries (1), especially during congested fixture
periods where players are required to compete and train repeatedly within a short time
frame (22).
match took at least 48-72h of rest, which may be extensive when teams are immersed in
damage, such as creatine kinase (CK) and inflammatory markers, persist more than 72 h
(12,23), physical performance decrements (as evidenced by the large deceases in jump
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and sprint performance, and in isokinetic knee extension and flexion peak torques) are
present for 24-96 h post-competition (12,23,37). Therefore, the capacity to recover from
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intense training and competition is considered an important determinant of soccer
success (29). For this reason, technical and medical staff should implement effective
recovery strategies to enhance performance and reduce the incidence of muscle damage,
suggested (1) and broadly classified into active or passive recovery (3). In the soccer
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specific scientific literature, the efficacy of several recovery methods have been
analysed and discussed (29), such as stretching (19,36), low-intensity aerobic activity
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there are widely used methods in practice that do not yet have specific evidence in
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soccer players (e.g., massage, sauna, foam rolling (FR), and whole-body cryotherapy)
several proposed physiological effects, similar to those of massage, that may assist in
recovery from fatigue, including the ability to improve arterial function, improving
the affected soft tissue that stimulates the Golgi tendon unit and decreases muscle
tension (13). To our knowledge, there are only three studies that have analysed the
effects of foam rolling on recovery (6,17,25). Generally, published research has shown
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and performance improvements in sprint (25), jump (17,25), agility (25), muscle
activation (17), and passive and dynamic range of motion (17) in comparison with
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various control conditions.
FR is a common recovery strategy used after competition and training by athletes and
purpose of this research was to examine whether foam roller was an effective tool to aid
and range of motion. On the basis that myofascial release may accelerate the return of
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This study used a 2-group, randomized controlled trial design, including 2 experimental
session. It was considered that examining elite soccer players during their actual
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training period would increase the relevance and the applicability of the results. The two
recovery modalities were as follows: (a) FR exercises and (b) passive recovery. During
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testing sessions, the participants were required to wear the same athletic equipment and
measurements were conducted at the same time of the day to minimize the effect of
diurnal variations on the selected parameters during the two experimental sessions.
Before each testing session, players complied with the following pre-test guidelines: (a)
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not consume any energy/performance-enhancing drinks or supplements 48 h prior to
testing; (b) not consume beverages containing caffeine or alcohol at least three hours
before testing; and (c) not consume food at least two hours prior to testing.
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Additionally, the first experimental session was performed after 72 hours of rest. Before
quadriceps, and calf muscles) and by short distance accelerations (3 submaximal sprints,
progressing to 90% of their maximal velocity for the shuttle distance [30 + 30 m]). This
routine was supervised by the team’s physical trainer before the tests.
Eighteen Spanish professional soccer players volunteered for this study (Mean ± SD;
age= 26.6 ± 3.7 years; height= 180.5 ± 4.55 cm; weight = 75.8 ±4.7 kg; body fat
percentage= 10.2 ± 0.8; 1RM back squat= 156.7 ± 24.9 kg; VO2 peak= 61.2 ±4.2 ml-1
kg-1 min-1). All participants were classified as experienced soccer players with 14.8 ±
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experimental (FR) (n = 9) or control (n = 9) group (Table 1). The players regularly
performed 5-6 weekly soccer sessions with their team and on average exercised 10 ± 1.7
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h·wk-1 in their normal training cycle. The team also regularly competed one official
match per week. The investigation took place during the mid-season. At the time of the
investigation, players were performing six weekly training sessions. In this period,
training emphasis was as follows: 15% aerobic conditioning consisting of aerobic game-
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related training and small-sided soccer games, 20% sport-specific strength training
(plyometrics, resisted sprint training, and contrast training), 15% anaerobic game-
related training consisting of high-intensity short sprint drills, agility-based drills and
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speed endurance drills, and 50% tactical training and set plays. Only players who
participated in full training were considered for inclusion. Exclusion criteria were
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preceding three months prior to the start of data collection. None of the participants had
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Review Board for the Protection of Human Subjects. Prior to participation, the
investigator informed all subjects as to the benefits and possible risks associated with
the participation in the investigation and all subjects read and signed a written informed
Procedures
Two consecutive experimental sessions were organized during the in-season period
(January). The participants were required to arrive in a rested state at the same time
each morning during the 2 experimental sessions (with 24 h between sessions). The first
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session was designed to collect the player’s subjective ratings and anthropometric
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training consisting of a 60 minute program, including 1 set of 7 minutes of continuous
intervals of 15-s runs, interspersed with 15-s of passive rest between repetitions and 5
min of passive recovery between sets, and 2 sets of 15 minutes of high intensity
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positional 9 vs. 9 game. To ensure the training load did not vary between FR and
control groups, at the end of the session players were asked to provide a rating of
perceived exertion (RPE), using Foster’s 0–10 scale (8). Each individual RPE value
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was multiplied by the session duration to generate an RPE-load value (Arbitrary Units).
At the end of the training unit all, players were randomly assigned to the FR group or
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the passive recovery group. A second experimental session was organized to obtain the
post-test values. Players performed the same test, administered in the same order as in
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mobile contact mat (Ergo Jump Bosco System, Globus, Treviso, Italy) according to the
procedures proposed by Bosco et al. (4). Jump height was determined based on flight
time. Players were allowed 2 trials, with a 1-minute recovery period between. The trials
hips, the players were required to bend their knees to a freely chosen angle and perform
a maximal vertical jump as high as possible (30). The hands were held on the hips
during the jump to avoid any effect of arm-swing. The subjects were instructed to take-
off from both feet, with no initial steps or shuffling, and without pause at the base of the
squat. Participants were instructed to keep their body vertical throughout the jump,
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avoiding undue lateral and frontal movements, to land with knees fully extended only
just for initial contact with the contact mat, and to bend their knees after landing. Any
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jump that was perceived to deviate from the required instructions was repeated.
5 and 10 m sprint test. Sprint time was measured by means of a dual infrared reflex
photoelectric cell system (DSD Laser System, León, Spain). Players began from a
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standing start, with the front foot 0.5 m from the first timing gate. Players were allowed
2 trials, with a 2 min recovery period between. The trials were averaged for analysis
(11,32). During the two experimental sessions, the participants were required to wear
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the same shoes to avoid the effects from different athletic equipment.
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T-Test. Photoelectric cells (DSD Laser System, León, Spain), placed on the starting
line, were used to measure the soccer players’ performance and to increase test
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reliability. T-Test was administered using the protocol outlined by Munro and
Herrington (21). Participants performed two trials and the fastest time was used as the
T-Test score. When ready, players sprinted forward 9.14 m to touch the first cone. They
then side-shuffled 4.57 m to the left and touched the second cone. Next, they side-
shuffled 9.14 m to the right and touched a third cone, and then 4.57 m to the left, back
Flexibility (Sit and Reach) Test. This test was used to assess the progress in the lumbar
and hamstring flexibility. The sit and reach test was performed according to the
procedure suggested by Wells and Dillon (40). Two trials were completed, with a pause
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of 30 seconds between trials. The trials were averaged for analysis (11,32).
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Perceptual Measures. Two different perceptual measures were administered before the
training session and 24 hours after. The Total Quality Recovery (TQR) scale proposed
by Kenttä and Hassmén (14) was used to evaluate the player’s general perception of
recovery. Additionally, players rated their muscle soreness level on a visual analog
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scale (VAS) from 1 to 7 (1 = very, very good; 2 = very good; 3 = good; 4 = tender but
not sore; 5 = sore; 6 = very sore; and 7 = very, very sore) (20) using palpation of the
belly and the distal region of relaxed knee extensors and flexors in order to assess
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delayed onset muscle soreness. The players had been familiarized with the instruments
Diet Control and Fluid Intake. In the beginning of the two experimental sessions, the
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subjects were provided with individual 250-ml water bottles and were instructed to
drink ad libitum before, during, and after the training. The players were instructed to
drink only from their own bottles. The food intake was standardized for all the players
during the entire study period. To assist with controlling diet, each participant was given
the first experimental training session (3 min approximately after training session). The
subjects in the FR group, using a high-density foam roller, performed five different
adductors, gluteals, and gastrocnemius). Players were instructed to begin with the foam
roller at the most distal portion of the muscle and to place as much of their body mass as
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tolerable on the foam roller at all times. Players were advised to roll their body mass
back and forth across the foam roller as smoothly as possible at a cadence of 50 beats
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per minute (25). The subjects performed each of the five exercises on both the right and
left legs for two 45-s bouts each with a 15-s rest (25). Total FR time was 20 minutes.
recovery, the players were instructed to sit on a bench for 20 minutes, according to the
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duration of the FR protocol. The players were instructed to not engage in any other form
of recovery procedure (i.e., massage, cold water immersion, etc.) during the two
experimental sessions.
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Statistical Analysis
All variables were normally distributed (Shapiro Wilks test). Data are presented as
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means with standard deviation (SD). A 2 (group: FR and control group) × 2 (time: pre,
post) repeated measures analysis of variance (ANOVA) were calculated for each
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parameter. Partial eta squared (ηp2) effect sizes were calculated. An effect of ηp2≥ 0.01
indicates a small, ≥ 0.059 a medium, and ≥ 0.138 a large effect, respectively (10).
Additionally, Cohen’s d effect sizes (ES) for identified statistical differences were
determined. ES with values of 0.2, 0.5, and 0.8 were considered to represent small,
medium, and large differences respectively (7). In addition to this testing, for each
variable percentage difference in the change scores between FR and passive recovery
questionable and > 0.9 being high (39). All statistical analyses were conducted using the
statistical package SPSS for Macintosh (version 21.0, Chicago, IL, USA).
RESULTS
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The ICCs and their 95% confidence interval (CI95%) for CMJ height was 0.95 (CI95%:
0.94–0.97). The ICCs for 5 and 10 m sprint test were 0.96 (CI95%: 0.92–0.97) and 0.94
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(CI95%: 0.90–0.96), respectively. The ICCs for T-Test was 0.91 (CI95%: 0.87–0.93). The
ICCs for sit and reach test was 0.99 (CI95%: 0.97–0.99).
There were no significant differences in the training load between groups during the
10 m sprint, T-Test, sit and reach, TQR, and VAS before and after the FR and control
group interventions.
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Vertical-Jump Performance
analysis revealed a significant main effect of time (P = 0.036), indicating that CMJ
Regarding sprint performance, there were no statistically significant differences for time
(P =0.109 and P = 0.200, for 5 and 10 m sprint, respectively) or group main effects (P
=0.964 and P = 0.583, for 5 and 10 m sprint, respectively) or time × group interaction
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T-Test
For the T-Test, there was a significant two-way interaction for time × group (P =
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0.038). Additionally, there was a significant main effect for time (P = 0.028). T-Test
recovery group. Compared with the passive recovery group, FR had a large benefit (ES
Our statistical analyses revealed no significant main effects of time (P = 0.162) and
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group (P = 0.424) and no significant time × group interactions (P = 0.070) for the sit
Perceptual Measures
For the TQR and VAS, there was a significant two-way interaction for time × group (P
= 0.018 and P = 0.045, respectively). Additionally, there was a main effect for time in
TQR (P = 0.012) and VAS (P = 0.045). Significant impairments in TQR and VAS were
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DISCUSSION
Recovery tools such as a foam roller, broadly used in practical settings, can reduce
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physical performance decrements and attenuate muscle soreness, consequently
accelerating recovery (17,25). However, to the authors’ knowledge, this is the first
FR in professional soccer players. The main findings of this study were that: (a) passive
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recovery and FR after specific soccer training did not have a positive effect on CMJ
as a recovery modality on agility (T-test), perceived lower limb muscle soreness, and
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TQR as compared with passive recovery; and (c) no differences between FR and control
there are several differences related to experimental protocol, sample, or design, the
results of the present investigation are in line with those of previous studies in which
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In the present study, a standard training session was administrated and the player’s RPE
were used to monitor their training load. There were no significant differences for RPE
between the FR and control groups, which confirms similar training loads were
administrated. The RPE and the arbitrary units were in agreement with those previously
intensity of the training session as hard, similar to other previous studies in players (28).
crucial for coaches (36). Previous studies in healthy physically active males (17) and
physically active resistance-trained males (25) have shown foam-rolling exercises can
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reduce the subjective perceived delayed onset of muscle soreness measured by pressure
pain thresholds and a visual analogue scale. In the present study, the lower limb muscle
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soreness ratings reported are in agreement with those of previous studies in team sports
after soccer training (15,28). The results showed that FR had a large effect (ES = 1.02)
higher mean subjective ratings were found in the passive recovery group 24 hours after
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training compared with the FR group. Our results are partially in agreement with
previous studies (6,17,25) and provide strong evidence foam rolling can reduce muscle
valuable aid in the recovery of muscle tenderness and, consequently, to improve the
delayed onset muscle soreness, such as decreased edema, enhanced tissue healing, and
enhanced blood lactate removal (10,25). Another postulated cause of the decreased
athletes is the TQR scale, which attempts to highlight the relationship between training
and recovery in a practical and noninvasive manner (14). Previous studies have
damage such as CK in volleyball (9) and soccer players (24), suggesting TQR may
constitute a good predictor of the recovery state in team sports athletes (24). The results
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of the present study showed a large recovery effect (ES = 1.08) on TQR values 24 h
post-training for FR group, indicating self-massage with foam rolling can enhance a
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player’s perception of recovery significantly more than passive recovery. These data are
difficult to place in perspective with the literature because only one previous study has
used the TQR scale to assess the recovery status after application of different recovery
strategies in soccer players. Kinugasa and Kilding (15) examined the effects of 3 post-
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match recovery modalities (contrast water immersion, passive recovery, and cold water
player’s subjective perceptions of recovery using TQR in young players after a soccer
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match. The results of the above mentioned study indicate none of the three recovery
strategies had a substantial effect on TQR values (15). Thus, given the importance of
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players’ perceptions in soccer, the results of the present investigation have important
practical implications, and consequently, coaches should consider adding foam rolling
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exercises during the cool-down phase to improve the player’s state of psychological
Due to the high number of sprints and high-intensity activities soccer players are
an essential fitness component for soccer playing (34). In the present study, different
anaerobic tests were included and discrepancies seem to exist as how foam roller
substantial differences among the two recovery conditions compared with baseline
(ES = 1.06), and indicating this recovery mode could represent valuable aids for muscle
recovery function in related agility actions. These results are not surprising given earlier
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studies have demonstrated straight sprint, vertical jump, and agility capabilities are
independent and unrelated locomotor skills with limited transfer to each other in soccer
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(16,38). It is important to note the results of the present study are in partial disagreement
with previous investigations using foam rolling as a recovery tool (17,25). In the latter
studies, significant benefits were observed in the FR group in comparison with passive
cited studies and the present results may be explained by differences related to the study
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induced enhancement of agility recovery observed in the present study may have been
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neural inhibition (17,25). Given that only three previous investigations studied foam
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sessions may facilitate the recovery of aerobic or repeated effect performance, and this
and address the optimum intensity and duration of foam rolling during recovery period
relative risk of muscle strain and knee injury, as well as for improving performance
(5,41). In the present study, flexibility was assessed by means of the sit-and-reach test
and small changes from the first to second experimental session occurred in both
procedures. These findings are in agreement with those reported by Casanova et al. (6);
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however, they are in contrast with MacDonald et al. (17), who found significant effects
of FR in attenuating the loss of knee flexion and hip flexion flexibility at 48 and 72 h
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post-exercise. The different findings may be explained by the dissimilar range of motion
First, the experimental period might be too short to evaluate the effects of recovery
interventions over time. The use of a longitudinal design would allow the assessment of
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the efficacy of FR on the accumulated fatigue during congested fixture periods (i.e.
microcycles with 3 official games). At the same time, it could be useful to use designs
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of temporary series of repeated measures to obtain information about the time course of
recovery over 48–72 hours, after the application of foam roller. The second limitation is
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that other recovery indicators such as muscular stress biomarkers (i.e. CK) or hormonal
responses to exercise (e.g. testosterone or cortisol) were not included in the study in an
In summary, results of the current study indicate post-training foam rolling exercises
may help in restoring muscle soreness, player’s perception of recovery, and agility on
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Soccer is a strenuous high-intensity team sport that places high physical and
psychological demands on players during both training and competition. For this
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reason, coaches and strength and conditioning specialists need to provide the most
This study shows that the use of foam rolling during the cool-down phase in soccer
players is useful for reducing the perception of muscle pain and increase the player’s
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perception of recovery as well as anaerobic performance 24 h after an intense soccer
training session compared with passive recovery. Given the importance of how players
feel, it might be considered that any action taken to enhance perception of recovery after
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exercise may help soccer players to train adequately, perform the planned workload, or
achieve the expected performance level. Thus, to combat the adverse effects of soccer
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training, coaches and strength and conditioning professionals working with high-level
players may design structured recovery sessions lasting from 15 to 20 min based on
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foam rolling exercises to help to enhance recovery between training loads. Additionally,
training microcycles.
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Figure Legends
Recovery; VAS= Visual Analog Scale of muscle pain; CMJ= Countermovement jump.
Figure 2. Intensity of soccer training for foam rolling and passive recovery groups.
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CMJ (cm) 32.33±5.43 30.36±4.53 -5.68 31.32±4.28 30.26±3.34 -3.09 0.003 (0.424) 0.461 (0.034) 0.320 (0.062)
5 m sprint (s) 0.98±0.03 1.00±0.05 1.59 0.98±0.06 1.00±0.06 1.62 0.109 (0.153) 0.964 (0.001) 0.795 (0.004)
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10 m sprint (s) 1.68±0.07 1.71±0.07 1.68 1.71±0.09 1.72±0.05 0.44 0.200 (0.100) 0.583 (0.019) 0.369 (0.051)
T-Test (s) 9.22±0.21 9.48±0.27 2.77 9.34±0.31 9.36±0.34 0.12 0.023 (0.267) 0.965 (0.001) 0.038 (0.243)
Sit and Reach (cm) 25.27±8.80 24.94±7.24 -1.73 20.79±9.18 23.17±7.61 18.79 0.162 (0.119) 0.424 (0.040) 0.070 (0.191)
TQR 15.57±1.33 12.67±1.66 -17.62 15.11±1.54 15.00±1.67 -0.06 0.012 (0.337) 0.082 (0.177) 0.018 (0.303)
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VAS 4.05±0.60 5.6±1.19 41.67 4.81±0.85 4.83±1.02 1.85 0.045 (0.227) 0.996 (0.001) 0.045 (0.227)
ANOVA= analysis of variance; CMJ= countermovement jump; TQR= Total Quality Recovery; VAS= Visual Analog Scale of muscle pain.
ηp2= Partial eta squared.
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