Immediate Effect of Foam Rolling on Length of Lateral Lunge and Agility in Recreational Male Table Tennis Players

Abstract

Background: Table tennis demands rapid footwork, high-level agility, and expansive lateral mobility to return fast-paced, contralateral shots. Foam rolling a popular self-myofascial release (SMR) technique is widely utilized to increase flexibility and range of motion without impairing performance, yet its acute benefits within recreational table tennis player populations remain under-investigated.

Objective: To determine the immediate effects of an acute bout of lower-limb foam rolling on lateral lunge distance and agility in recreational male table tennis players.

Methods: An experimental study was conducted with 20 recreational male table tennis players (mean age: 22.15 years) selected via convenience sampling. Pre-intervention and post-intervention measurements evaluated agility using the Edgren Side Step Test and bilateral lateral lunge reaches using a standard tape measure. The intervention consisted of 90 seconds of self-administered foam rolling per muscle group over the adductors and tensor fasciae latae (TFL) bilaterally. Data were analyzed utilizing a paired t-test.

Results: Post-intervention data demonstrated highly significant improvements across all parameters (p < 0.001). The number of lines crossed during the Edgren Side Step Test increased from an average of 24 to 26, representing a 6-foot net gain in agility. Furthermore, right lateral lunge distance increased by an average of 10.27 cm, and left lateral lunge distance increased by an average of 11.33 cm immediately following the foam rolling protocol.

Conclusion: A brief, targeted protocol of lower-limb foam rolling significantly and immediately improves agility and lateral lunge reach in recreational players. Because it is simple, self-administered, and cost-effective, foam rolling serves as an excellent warm-up modality to optimize on-table movement and functional reach.