Background: Foam rolling (FR) has been widely used with the intent to increase range of motion (ROM) before strength and power activities. At the moment, few studies have investigated practical strategies to control FR intensity. Purpose: The aim was to compare the effect (FR) intensity by different combinations of a smooth roller, grid roller, unilateral or bilateral rolling massage on the triceps suralis ROM, strength, muscle activation, and jump performance. Methods: Ten male (28±4 years, 175±5 cm, 81±13 kg) and ten female (29±4 years, 163±5 cm, 66±10 kg) recreationally trained performed two sessions of data collection that compared 4 combinations of rolling surface and technique: unilateral smooth roller (US), bilateral smooth roller (BS), unilateral grid roller (UG), and bilateral grid roller (BG). During all conditions, the triceps suralis was rolled for 2 sets of 60 s with 60 s of rest between sets. Rate of perceived pain (RPP) after the rolling protocol; peak force during a maximal voluntary isometric contraction (MVIC) (PF), muscle activation during a MVIC, and unilateral drop jump (UDJ) performance were measured before and after each condition. Results: The greatest RPP was reported in UG condition and the lowest RPP was reported in BS condition. All conditions increased ankle ROM to the same extent without subsequent effect on PF, muscle activity UDJ height, and UDJ contact time. Our data indicate that FR using different combinations of surface pattern and rolling techniques increased ankle ROM without a subsequent effect on drop jump performance, triceps suralis strength, and activation. Conclusion: In conclusion, practitioners could be encouraged to perform FR with mild discomfort and use a bilateral technique to save time. Keywords: Flexibility, self-myofascial release, electromyography, force, strength.

The purpose of this study was to compare the peak force and electromyographic activation in different techniques of the seated row. Eleven recreationally trained male (28±5 years, 176±5 cm, 94±16 kg) and ten female (27±5 years, 168±8 cm, 65±11 kg ) performed an isometric and a dynamic assessment of the seated cable row and the preacher curl: pronated grip (PRO), supinated grip (SUP), neutral grip (NEU), 30° (30°), 60° (60°), 90° (90°) of shoulder abduction, and cable preacher curl (PC). Peak force and muscle activation of upper trapezius, middle trapezius, upper latissimus, lower latissimus, posterior deltoid, and biceps bracii were recorded during the isometric and dynamic assessment of the exercises. p values<0.05 were considered statistically significant. The peak force was greater when shoulder abduction angle was closer to 0° (PRO, SUP, and NEU) and decreased as abduction angle increased (60° and 90°). Muscle activation of the upper back (upper trapezius, middle trapezius) and posterior deltoid increased as abduction angle increased (60° and 90°) on both isometric and dynamic analysis. Muscle activation of the upper and lower latissimus increased as abduction angle was closer to 0° (PRO, SUP, and NEU) on both isometric and dynamic analysis. Biceps brachii activation on both isometric and dynamic analysis during the PC was greater than all other rowing conditions; among the rowing techniques, BB activation was greater during SUP, NEU, and 90° techniques. In conclusion, the closer to 90° shoulder abduction the greater UT, MT, and PD activity, on the other hand, the closer to 0° shoulder abduction the greater peak force, UL, and LL activity during the variations of the rowing exercise.

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