Comparative Effects of Static and Proprioceptive Neuromuscular Facilitation Stretching on Flexibility and Power Performance in Collegiate Football Players

The present study examined the chronic effects of proprioceptive neuromuscular facilitation (PNF) stretching and static stretching on flexibility and power performance in collegiate football players. Stretching is a fundamental element of athletic training, yet limited evidence compares its impact on specific performance outcomes in this population. Twenty male football players (aged 19–25 years) were randomly assigned to a PNF group (n = 10) or a static stretching group (n = 10). Both groups completed a four-week intervention using structured stretching protocols. Flexibility was measured with the Sit-and-Reach Test, and power performance with the Countermovement Jump Test. Pre- and post-intervention data were analysed with paired-sample t-tests for within-group effects and independent t-tests for between-group comparisons. Statistical significance was set at p < 0.05, and effect sizes were calculated using Cohen’s d. Static stretching significantly improved flexibility (pre: 26.02 ± 9.12; post: 27.40 ± 9.08; p = 0.017, d = 0.15). PNF stretching produced larger mean improvements, although not statistically significant (pre: 28.76 ± 3.27; post: 31.20 ± 4.63; p = 0.196, d = 0.58). In terms of power, the PNF group achieved superior post-test outcomes compared with the static group (p = 0.010, d = 0.47). In conclusion, both stretching modalities improved flexibility and power, but PNF stretching offered a modest advantage in explosive performance. These findings suggest that PNF stretching may be more applicable in training programmes where strength and agility are prioritised.