For a Higher Sprint Running Performance, in Which Part of the Warm-Up Protocol Should the Dynamic Stretching Phase be Applied? (original) (raw)

Effects of warm-up stretching exercises on sprint performance

Physical Education and Sport, 2008

Study aim: To assess direct effects of warm-up consisting of static and dynamic stretching exercises on sprint results attained by students differing in sprint performance. Material and methods: A group of 24 male and 19 female physical education students, including 12 and 9 sprinters, respectively. They performed warm-ups consisting of dynamic stretching exercises and a week later -of static ones. Each warm-up was followed by 20-m sprint from a flying start. Results: Male subjects attained significantly (p<0.001) better results following the dynamic warm-up than following the static one irrespectively of their training status. No such difference was noted for female subjects. Conclusions: Male subjects ought to avoid static stretching exercises prior to speedshaping tasks and use dynamic exercises instead. Further studies are needed in order to formulate recommendations for the female subjects.

The Effect of Warm-Ups Incorporating Different Volumes of Dynamic Stretching on 10- and 20-m Sprint Performance in Highly Trained Male Athletes

Journal of Strength and Conditioning Research, 2012

Turki, O, Chaouachi, A, Behm, DG, Chtara, H, Chtara, M, Bishop, D, Chamari, K, and Amri, M. The effect of warm-ups incorporating different volumes of dynamic stretching on 10-and 20-m sprint performance in highly trained male athletes. J Strength Cond Res 26(1): 63-72, 2012-Recently, athletes have transitioned from traditional static stretching during warmups to incorporating dynamic stretching routines. However, the optimal volume of dynamic drills is yet to be identified. The aim of this repeated-measures study was to examine varying volumes (1, 2, and 3 sets) of active dynamic stretching (ADS) in a warm-up on 10-and 20-m sprint performance. With a withinsubject design, 16 highly trained male participants (age: 20.9 6 1.3 years; height: 179.7 6 5.7 cm; body mass: 72.7 6 7.9 kg; % body fat: 10.9 6 2.4) completed a 5-minute general running warm-up before performing 3 preintervention measures of 10to 20-m sprint. The interventions included 1, 2, and 3 sets of active dynamic stretches of the lower-body musculature (gastrocnemius, gluteals, hamstrings, quadriceps, and hip flexors) performed approximately 14 times for each exercise while walking (ADS1, ADS2, and ADS3). The active dynamic warm-ups were randomly allocated before performing a sprintspecific warm-up. Five minutes separated the end of the warmup and the 3 postintervention measures of 10-to 20-m sprints. There were no significant time, condition, and interaction effects over the 10-m sprint time. For the 0-to 20-m sprint time, a significant main effect for the pre-post measurement (F = 10.81; p , 0.002), the dynamic stretching condition (F = 6.23; p = 0.004) and an interaction effect (F = 41.19; p = 0.0001) were observed. A significant decrease in sprint time (improvement in sprint performance) post-ADS1 (2.56%, p = 0.001) and post-ADS2 (2.61%, p = 0.001) was observed. Conversely, the results indicated a significant increase in sprint time (sprint performance impairment) post-ADS3 condition (2.58%, p = 0.001). Data indicate that performing 1-2 sets of 20 m of active dynamic stretches in a warm-up can enhance 20-m sprint performance. The results delineated that 3 sets of ADS repetitions could induce acute fatigue and impair sprint performance within 5 minutes of the warm-up.

The effect of different warm up stretch protocols on 20m-sprint performance in trained soccer players

Aim:The purpose of this study was to determine the effects of different static and dynamic stretch protocols on a 20-meter sprint. Method: 120 male soccer players were randomly assigned to 4 groups. (i) Passive static stretch (PSS) (n=30), (ii) active dynamic stretch (ADS) (n=30), (iii) active static stretch (ASS) (n=30), (iv) static dynamic stretch (SDS) (n=30). All groups performed a standard 10-min. jog as the warm-up, followed by two 20-m sprints. The 20-m sprints were repeated after subjects performed different stretch protocols.Results: The PSS and ASS groups had a significant increase in sprint period (P 0.05), while the ADS group had a significant decrease in sprint period (p 0.05).Conclusions: It was concluded that static stretching as part of a warmup may decease short sprint performance, while active dynamic stretching seems to increase 20-m sprint performance.

Effects of static stretching in warm-up on repeated sprint performance

Journal of Science and Medicine in Sport, 2009

Sim, AY, Dawson, BT, Guelfi, KJ, Wallman, KE, and Young, WB. Effects of static stretching in warm-up on repeated sprint performance. J Strength Cond Res 23 : 2155-2162, 2009-The aim of this study was to examine the effects of static stretching during warm-up on repeated sprint performance and also to assess any influence of the order in which dynamic activities (i.e., run-throughs and drills) and static stretching are conducted. Thirteen male team sport players completed a repeated sprint ability test consisting of three sets of maximal 6 3 20-m sprints (going every 25 seconds) after performing one of three different warm-up protocols in a within-subjects counterbalanced design. Each warm-up protocol involved an initial 1000-m jog, followed by either dynamic activities only (D), static stretching followed by dynamic activities (S-D), or dynamic activities followed by static stretching (D-S). First (FST), best (BST) and total (TST) 20-m sprint times were determined for each individual set of the repeated sprint ability test and overall (3 sets combined). Although consistent significant differences were not observed between trials for TST, BST, and FST, the mean values for TST in all individual sets and overall were generally slowest in the D-S condition (D = 60.264 6 1.127 seconds; S-D = 60.347 6 1.774 seconds; D-S = 60.830 6 1.786 seconds). This trend was supported by moderate to large effect sizes and qualitative indications of ''possible'' or ''likely'' benefits for TST, BST, and FST for the D and S-D warm-ups compared to D-S. No significant differences or large effect sizes were noted between D and S-D, indicating similar repeated sprint ability performance. Overall, these results suggest that 20-m repeated sprint ability may be compromised when static stretching is conducted after dynamic activities and immediately prior to performance (D-S).

The Effect of Static Stretching on Phases of Sprint Performance in Elite Soccer Players

Journal of Strength and Conditioning Research, 2008

The purpose of this study was to determine which phase of a 30-m sprint (acceleration and/or maximal velocity) was affected by preperformance static stretching. Data were collected from 20 elite female soccer players. On two nonconsecutive days, participants were randomly assigned to either the stretch or nostretch condition. On the first day, the athletes in the no-stretch condition completed a standard warm-up protocol and then performed three 30-m sprints, with a 2-minute rest between each sprint. The athletes in the stretch condition performed the standard warm-up protocol, completed a stretching routine of the hamstrings, quadriceps, and calf muscles, and then immediately performed three 30-m sprints, also with a 2-minute rest between each sprint. On the second day, the groups were reversed, and identical procedures were followed. One-way repeated-measures analyses of variance revealed a statistically significant difference in acceleration (p , 0.0167), maximal-velocity sprint time (p , 0.0167), and overall sprint time (p , 0.0167) between the stretch and no-stretch conditions. Static stretching before sprinting resulted in slower times in all three performance variables. These findings provide evidence that static stretching exerts a negative effect on sprint performance and should not be included as part of the preparation routine for physical activity that requires sprinting.

Chaouachi JSCR 2010 EFFECT OF WARM-UPS INVOLVING STATIC OR DYNAMIC STRETCHING ON AGILITY, SPRINTING, AND JUMPING PERFORMANCE IN TRAINED INDIVIDUALS

Chaouachi A, Castagna C, Chtara M, Brughelli M, Turki O, Galy O, Chamari K, and Behm DG. Effect of warm-ups involving static or dynamic stretching on agility, sprinting, and jumping performance in trained individuals. J Strength Cond Res 23(x): 000-000, 2009-The objective of the present study was to investigate the effects of static and dynamic stretching alone and in combination on subsequent agility, sprinting, and jump performance. Eight different stretching protocols: (a) static stretch (SS) to point of discomfort (POD); (b) SS less than POD (SS,POD); (c) dynamic stretching (DS); (d) SS POD combined with DS (SS POD + DS); (v) SS,POD combined with DS (SS,POD + DS); (vi) DS combined with SS POD (DS + SS POD); (vii) DS combined with SS,POD (DS + SS,POD)

The Effect of Different Warm-Up Stretch Protocols on 20 Meter Sprint Performance in Trained Rugby Union Players

Journal of Strength and Conditioning Research, 2004

Fletcher, I.M., and B. Jones. The effect of different warm-up stretch protocols on 20-m sprint performance in trained rugby union players. J. Strength Cond. Res. 18(4):000-000. 2004.-The purpose of this study was to determine the effect of different static and dynamic stretch protocols on 20-m sprint performance. The 97 male rugby union players were assigned randomly to 4 groups: passive static stretch (PSS; n ϭ 28), active dynamic stretch (ADS; n ϭ 22), active static stretch (ASST; n ϭ 24), and static dynamic stretch (SDS; n ϭ 23). All groups performed a standard 10-minute jog warm-up, followed by two 20-m sprints. The 20-m sprints were then repeated after subjects had performed different stretch protocols. The PSS and ASST groups had a significant increase in sprint time (p Յ 0.05), while the ADS group had a significant decrease in sprint time (p Յ 0.05). The decrease in sprint time, observed in the SDS group, was found to be nonsignificant (p Ն 0.05). The decrease in performance for the 2 static stretch groups was attributed to an increase in the musculotendinous unit (MTU) compliance, leading to a decrease in the MTU ability to store elastic energy in its eccentric phase. The reason why the ADS group improved performance is less clear, but could be linked to the rehearsal of specific movement patterns, which may help increase coordination of subsequent movement. It was concluded that static stretching as part of a warm-up may decrease short sprint performance, whereas active dynamic stretching seems to increase 20-m sprint performance.

The effects of different volumes of dynamic stretching on 20-M repeated sprint ability performance

Journal of Fundamental and Applied Sciences, 2018

The purpose of this within-subjects counterbalanced design study is to elucidate the effects of different volumes of dynamic stretching on Repeated Sprint Ability (RSA) performance. Thirteen male team sport athletes perfromed a repeated sprint ability test consisting of a maximal 6 x 20 meter sprint (with 30s active recovery between each sprint) following different volumes of dynamic stretching (DSS1, DSS2 and DSS3). The results showed no significant difference for all parameters between all the all dynamic stretching volumes. Results show that any of the dynamic stretching volumes may be used as a warm up prior to the repeated sprints session. However, DSS1 confers some advantage in terms of lesser times, though not statistically significant for BST, MST and TST

Effect of Warm-Ups Involving Static or Dynamic Stretching on Agility, Sprinting, and Jumping Performance in Trained Individuals

Journal of Strength and Conditioning Research, 2010

Effects of dynamic and static stretching within general and activity specific warm-up protocols

Journal of sports science & medicine, 2012

The purpose of the study was to determine the effects of static and dynamic stretching protocols within general and activity specific warm-ups. Nine male and ten female subjects were tested under four warm-up conditions including a 1) general aerobic warm-up with static stretching, 2) general aerobic warm-up with dynamic stretching, 3) general and specific warm-up with static stretching and 4) general and specific warm-up with dynamic stretching. Following all conditions, subjects were tested for movement time (kicking movement of leg over 0.5 m distance), countermovement jump height, sit and reach flexibility and 6 repetitions of 20 metre sprints. Results indicated that when a sport specific warm-up was included, there was an 0.94% improvement (p = 0.0013) in 20 meter sprint time with both the dynamic and static stretch groups. No such difference in sprint performance between dynamic and static stretch groups existed in the absence of the sport specific warm-up. The static stretch ...

For a Higher Sprint Running Performance, in Which Part of the Warm-Up Protocol Should the Dynamic Stretching Phase be Applied? (original) (raw)

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