Acute effects of foam rolling vs. passive rest following a single bout of complex contrast training

A single session of complex contrast training (CCT) can induce lower-limb fatigue, making the optimization of post-CCT recovery strategies essential. Foam rolling (FR) is widely used and is believed to enhance acute recovery. Therefore, this study examined the acute effects of FR compared with passive recovery (PR) following a single bout of CCT on dynamic balance (YBT), static balance (SLST), horizontal jump performance (SLHD), vertical jump performance (CMJ), and muscle excitation measured via surface electromyography (sEMG). Twenty-one active males completed the study using a crossover design, being randomly allocated to FR and PR conditions. Assessments were performed at three time points: pre-test, immediately post-CCT (mid-test), and after the recovery intervention (post-test). Participants performed the CCT protocol prior to recovery (5 sets × 6 repetitions at 80% and 30% of 1RM). Test measures included YBT, SLST, SLHD, CMJ, and sEMG recordings from selected lower-limb muscles. FR resulted in significant acute improvements in YBT, SLST, and SLHD compared with PR (p < 0.05), whereas no meaningful differences were detected in CMJ performance (p > 0.05). Although time effects were observed in sEMG excitation for some muscles (p < 0.05), no intervention × time interactions were detected (p > 0.05). FR is an effective acute recovery strategy for enhancing dynamic and static balance as well as horizontal jump performance following CCT. However, its influence on vertical jump performance and muscle excitation appears limited. Future research should incorporate broader neuromuscular assessments, varied FR protocols, and diverse populations to better clarify underlying mechanisms and optimize recovery outcomes.