LATIHAN STRETCHING SEBAGAI INTERVENSI EFEKTIF MENINGKATKAN FLEKSIBILITAS TUNGKAI ATLET SEPAK BOLA

Giofandi Samin; Gilang Ramadan; Glady Sukma Perdana; Ahmad Riady Hasibuan; Hakim Irwandi Marpaung

doi:10.37311/jjsc.v8i1.35770

LATIHAN STRETCHING SEBAGAI INTERVENSI EFEKTIF MENINGKATKAN FLEKSIBILITAS TUNGKAI ATLET SEPAK BOLA

Giofandi Samin, Gilang Ramadan, Glady Sukma Perdana, Ahmad Riady Hasibuan, Hakim Irwandi Marpaung

Abstract

Fleksibilitas merupakan komponen penting dalam performa sepak bola, berpengaruh terhadap rentang gerak, efisiensi tendangan, agilitas, dan pencegahan cedera. Program stretching terstruktur banyak direkomendasikan, namun efektivitasnya dibandingkan latihan sepak bola rutin tanpa tambahan latihan fleksibilitas masih kurang terdokumentasi. Penelitian ini bertujuan untuk mengkaji efektivitas program stretching terstruktur selama delapan minggu yang mengombinasikan teknik dinamis dan statis dibandingkan latihan rutin terhadap fleksibilitas hamstring dan punggung bawah. Dengan menggunakan desain dua kelompok pretest–posttest, empat puluh pemain sepak bola dibagi menjadi kelompok eksperimen yang menerima program stretching terstruktur (n = 20) dan kelompok kontrol yang menjalani latihan rutin tanpa intervensi tambahan (n = 20). Fleksibilitas diukur menggunakan tes Sit-and-Reach sebelum dan sesudah intervensi. Program stretching diberikan tiga kali per minggu berdasarkan protokol ACSM. Hasilnya, kedua kelompok menunjukkan peningkatan signifikan dari pre-test ke post-test (p < 0.001), namun peningkatan lebih besar terjadi pada kelompok eksperimen. Skor Sit-and-Reach meningkat dari 29,20 ± 1,61 menjadi 36,70 ± 2,39 cm, sedangkan kelompok kontrol meningkat dari 27,70 ± 1,45 menjadi 31,90 ± 1,37 cm. Perbandingan antar kelompok menunjukkan keunggulan signifikan pada kelompok eksperimen saat post-test (perbedaan rerata = 4,80 cm; p < 0.001). Kesimpulannya yaitu pogram stretching terstruktur selama delapan minggu menghasilkan peningkatan fleksibilitas hamstring dan punggung bawah yang jauh lebih besar dibandingkan latihan sepak bola rutin, sehingga mendukung integrasi protokol stretching dinamis–statis yang terencana sebagai komponen efektif dalam program kondisi fisik pemain sepak bola.

Keywords

fleksibilitas; stretching; atlet sepak bola

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References

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DOI: https://doi.org/10.37311/jjsc.v8i1.35770

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