The effect of different warm up stretch protocols on 20m-sprint performance in trained soccer players (original) (raw)
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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.
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.
While athletes routinely perform warm-up and stretching exercise, it has been suggested that static stretching immediately after the low-intensity aerobic exercise might affect negatively the sprint performance. Due to the fact that in soccer athletes performed specific soccer warm-up before the game, the purpose of this study was to examine the contribution of acute effect of soccer specific warm-up on 20-m sprint performance in 20 amateur female soccer players, after static stretching. All participants performed 3 maximal sprints immediately after the low-intensity aerobic exercise, after static stretching and immediately after specific soccer warm-up. The results of the repeated measures analysis of variance (ANOVA) showed that 20-m sprint impair immediately after static stretching (p<0.05) and improved significantly immediately after specific soccer warm-up (p<0.01). The findings of this study support the fact that after static stretching a dynamic type of exercise with varied intensity should follow, so that the sprint performance of the soccer players will not be affected negatively.
The Effect of Static Stretching on Phases of Sprint Performance in Elite Soccer Players: 1440
Medicine and Science in Sports and Exercise, 2007
Sayers, AL, Farley, RS, Fuller, DK, Jubenville, CB, and Caputo, JL. The effect of static stretching on phases of sprint performance in elite soccer players. J Strength Cond Res 22 : 1416-1421, 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.
Procedia - Social and Behavioral Sciences, 2012
Aim: The purpose of this study was to determine the effects of static stretching, dynamic stretching, and no stretching warm-up trials on 10-m acceleration, 20 m maximal speed, and agility of elite male soccer players. Methods: The participants of this study were 20 elite male soccer players from a competitive high school soccer team (age=16-18).Results: The results of the repeated measures analysis of variance (ANOVA) determined that: 1-There were no significant differences among the different warm-up protocols for 10-m acceleration tests. 2-There were significant differences among the different warm-up protocols for the 20-m maximal speed and agility test, with dynamic stretching resulting in significantly better performance than static and no stretching.Conclusion: Therefor, the research conclude that warm-up protocols that consisted of dynamic exercise resulted in an overall performance enhancement, and static stretching resulted in a detriment 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
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).
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.
Acute Effect of Different Combined Stretching Methods on Acceleration and Speed in Soccer Players
Journal of Human Kinetics, 2016
The purpose of this study was to investigate the acute effect of different stretching methods, during a warm-up, on the acceleration and speed of soccer players. The acceleration performance of 20 collegiate soccer players (body height: 177.25 ± 5.31 cm; body mass: 65.10 ± 5.62 kg; age: 16.85 ± 0.87 years; BMI: 20.70 ± 5.54; experience: 8.46 ± 1.49 years) was evaluated after different warm-up procedures, using 10 and 20 m tests. Subjects performed five types of a warm-up: static, dynamic, combined static + dynamic, combined dynamic + static, and no-stretching. Subjects were divided into five groups. Each group performed five different warm-up protocols in five non-consecutive days. The warm-up protocol used for each group was randomly assigned. The protocols consisted of 4 min jogging, a 1 min stretching program (except for the no-stretching protocol), and 2 min rest periods, followed by the 10 and 20 m sprint test, on the same day. The current findings showed significant difference...
Acute effects of stretching duration on sprint performance of adolescent football players
Muscle Ligaments and Tendons Journal
Introduction: Athletic performance is the result of the interaction of various factors. The flexibility of the joints plays an important role in athletic performance. The effect of static and dynamic stretching on physical performance has been studied, but with no mention to variable duration. This study aims to examine the effect of duration of acute static and dynamic stretching on sprint performance, in terms of speed and flexibility. Methods: Seventeen football players (mean age 15.9±0.8 years) participated in the study. All performed three static stretching protocols and three dynamic stretching protocols with variant duration, in six different training days with random order. The static and dynamic stretching protocols, lasting 20 seconds each, were performed in three different sets of repetition: 1x20 sec (volume 20 s), 2x20 sec (volume 40 s) and 3x20 sec (volume 60 s). Range of motion was determined during hip flexion, extension and abduction, knee flexion and ankle dorsiflexion using a goniometer. Five pairs of photocells at various distances (0 m, 5 m, 10 m, 20 m and 30 m) were used for speed evaluation. Results: Sprint performance remained unchanged at the whole distance of 30 m after dynamic stretching for 20, 40 and 60 s. Static stretching for 40 and 60 s the sprint performance decreased (p<0.05), while it remained unchanged for the first 20 meters (m) and decreased in the last 10 m, when the stretching duration was 20 s. Independently from duration static and dynamic stretching increased joint flexibility. Conclusion: The findings indicate that dynamic stretching does not influence sprint performance, independently of the duration (20-60 s). However, static stretching performed for more than 20 s (40-60 s) seems to decrease sprint speed. Both static and dynamic stretching improves joint flexibility, in a way irrelevant to duration. Level of evidence: IIa.