Effects of Six Warm-Up Protocols on Sprint and Jump Performance

Abstract

The purpose of this study was to compare the effects of 6 warm-up protocols, with and without stretches, on 2 different power maneuvers: a 30-m sprint run and a vertical countermovement jump (CJ). The 6 protocols were: (a) walk plus run (WR); (b) WR plus exercises including small jumps (EJ); (c) WR plus dynamic active stretch plus exercises with small jumps (DAEJ); (d) WR plus dynamic active stretch (DA); (e) WR plus static stretch plus exercises with small jumps (SSEJ); and (f) WR plus static stretch (SS). Twenty-six college-age men (n = 14) and women (n = 12) performed each of 6 randomly ordered exercise routines prior to randomly ordered sprint and vertical jump field tests; each routine and subsequent tests were performed on separate days. A 2 x 6 repeated measures analysis of variance revealed a significant overall linear trend (p < or = 0.05) with a general tendency toward reduction in jump height when examined in the following analysis entry order: WR, EJ, DAEJ, DA, SSEJ, and SS. The post hoc analysis pairwise comparisons showed the WR protocol produced higher jumps than did SS (p = 0.003 < or = 0.05), and DAEJ produced higher jumps than did SS (p = 0.009 < or = 0.05). There were no significant differences among the 6 protocols on sprint run performance (p > or = 0.05). No significant interaction occurred between gender and protocol. There were significant differences between men and women on CJ and sprint trials; as expected, in general men ran faster and jumped higher than the women did. The data indicate that a warm-up including static stretching may negatively impact jump performance, but not sprint time.

Stretch and sprint training reduces stretch-induced sprint performance deficits in 13- to 15-year-old youth

“…Conversely, static stretching did not appear detrimental to high-speed sprint performance in professional soccer players (Little and Williams 2006). Vetter (2007) implemented a variety of warm-ups that included dynamic and static stretching routines in a heterogeneous group of college age men and women. The warm-up with a static stretching component negatively impacted jump performance, but not sprint time.…”

Running versus strength-based warm-up: acute effects on isometric knee extension function

“…This routine is believed to be essential for injury prevention and performance enhancement; a point of view that is supported by empiric observations and by a large number of scientific studies (Burkett et al 2005;Gourgoulis et al 2003;McBride et al 2005;Saez Saez de Villarreal et al 2007;Vetter 2007;Yetter and Moir 2008). The potential beneficial mechanisms include an increase in muscle temperature or in nerve conduction rate, a speeding in oxygen kinetics due to the greater muscle perfusion, oxygen transport, and delivery and/or a decrease in viscous resistance and stiffness (Bishop 2003;Jones et al 2003).…”

Efecto agudo del estiramiento sobre el rendimiento físico: el uso de los estiramientos en el calentamiento. (Acute effect of stretching on physical performance: the use of stretching exercises in warm-up)

“…Por otro lado, ciertos autores informan de una mejora del rendimiento en el salto vertical tras la realización de ejercicios de estiramiento dinámico dentro del calentamiento (Faigenbaum et al, 2006;McMillian, Moore, Hatler y Taylor, 2006;Thompsen, Kackley, Palumbo y Faigenbaum, 2007;Vetter, 2007). Así, Thompsen et al (2007) observaron una mejora en torno al 5% en la altura del salto vertical y en la distancia del salto horizontal tras la aplicación de una rutina de estiramientos diná-micos del tren inferior.…”

“…Sin embargo, en los últimos años se ha observado un incremento del número de estudios científicos que cuestionan la inclusión de los ejercicios de estiramiento en la fase de calentamiento (Vetter, 2007). Además, determinados estudios científicos de revisión sugieren que la realización de estiramientos juega un papel limitado en la prevención de lesiones, pudiendo presentar además un efecto adverso sobre el rendimiento deportivo (Pope, Herbert, Kirwan y Graham, 2000;Rubini, Costa y Gomes, 2007).…”

“…Sin embargo, los actuales hallazgos científicos sugieren que el estiramiento que se realiza como parte del calentamiento parece tener pocos efectos positivos y que incluso podría contribuir a un descenso en el rendimiento (Janot, Dalleck y Reyment, 2007). Además, numerosos estudios recientes, aunque no todos, observan que una carga aguda de estiramientos puede reducir la capacidad de salto (Allison, Bailey y Folland, 2008;Bradley, Olsen y Portas, 2007;Faigenbaum et al, 2006;Thompsen, Kackley, Palumbo y Faigenbaum, 2007;Vetter, 2007;Wallmann, Mercer y McWhorter, 2005;Young, Elias y Power, 2006) y sprint Fletcher y Jones, 2004), así como inhibir la capacidad de producción de fuerza y potencia máxima durante varias acciones musculares (Bacurau et al, 2009;Behm, Bradbury, Haynes, Odre, Leonard y Paddock, 2006;Cramer et al, 2007a;Evetovich, Nauman, Conley y Todd, 2003;Kokkonen, Nelson y Cornwell, 1998;Yamaguchi, Ishii, Yamanaka y Yasuda, 2006;. Así, en la actualidad existe un debate sobre si los estiramientos deben ser incluidos en el calentamiento previo a una actuación deportiva y cómo debe ser diseñada y ejecutada una propuesta de estiramientos.…”