Low Load Exercises Targeting the Gluteal Muscle Group Acutely Enhance Explosive Power Output in Elite Athletes

Abstract

The purpose of this study was to investigate the acute effect of 3 warm-up protocols on peak power production during countermovement jump (CMJ) testing. The intention was to devise and compare practical protocols that could be applied as a warm-up immediately before competition matches or weight training sessions. A group of 22 elite Australian Rules Football players performed 3 different warm-up protocols over 3 testing sessions in a randomized order. The protocols included a series of low load exercises targeting the gluteal muscle group (GM-P), a whole-body vibration (WBV) protocol (WBV-P) wherein the subjects stood on a platform vibrating at 30 Hz for 45 seconds, and a no-warm-up condition (CON). The CMJ testing was performed within 5 minutes of each warm-up protocol on an unloaded Smith machine using a linear encoder to measure peak power output. Peak power production was significantly greater after the GM-P than after both the CON (p < 0.05) and WBV-P (p < 0.01). No significant differences in peak power production were detected between the WBV-P and CON. These results have demonstrated that a low load exercise protocol targeting the gluteal muscle group is effective at acutely enhancing peak power output in elite athletes. The mechanisms for the observed improvements are unclear and warrant further investigation. Coaches may consider incorporating low load exercises targeting the gluteal muscle group into the warm-up of athletes competing in sports requiring explosive power output of the lower limbs.

Specific warm-up exercise is the best for vertical countermovement jump in young volleyball players

“…Because the bicycling warm-up was performed at a low intensity, it was probably unable to activate type II muscle fiber and generate post-activation potentiation. Nevertheless, it has been found that exercise with low loads also can create an optimal environment for power production 11 . This improvement in neuromuscular function can occur through the increase of body temperature and the acceleration of metabolism 12 .…”

Effect of a gluteal activation warm-up on explosive exercise performance

“…Seventeen elite male Premiership rugby union players took part in this study (previous research that has found significant differences in performance outcome after a gluteal activation warm-up had group sizes between 10 and 22 subjects [11][12][13] ). There were no differences between the complete cohort and the subcohort who were analysed using FreeBody (table 1).…”

“…This is in part because the glutes are one of the main contributors to force production in lower limb extension, [2][3][4] and in part because weakness or altered activity of the glutes is sometimes implicated in a range of musculoskeletal complaints including lower back pain 5 6 and anterior knee pain. [7][8][9][10] A number of previous groups have investigated the effect of therapeutic gluteal activation exercise on athletic performance both acutely [11][12][13][14] and over a short training period. 15 The results of this research have been equivocal however; some authors reported modest increases in performance outcome, [11][12][13] whereas others found no difference.…”

“…[7][8][9][10] A number of previous groups have investigated the effect of therapeutic gluteal activation exercise on athletic performance both acutely [11][12][13][14] and over a short training period. 15 The results of this research have been equivocal however; some authors reported modest increases in performance outcome, [11][12][13] whereas others found no difference. 14 15 One reason for these equivocal results is that the majority of the previous research has only quantified performance outcome (eg, height jumped, power output) and has not sought to evaluate changes in kinematics, electromyography (EMG) or muscular forces.…”

Aquatic Exercise Compared to Contrast Therapy With Shallow Water Treadmill Running to Assist Recovery in Elite Australian Rules Footballers

“…There is some evidence to suggest that part practice can lead to greater performance (Mane, Adams, & Donchin, 1989;Newell, Carlton, Fisher, & Rutter, 1989;Park, Wilde, & Shea, 2004). Low load exercise targeting the gluteal muscles has also shown improvements in vertical jump height in a similar group of elite athletes (Crow, Buttifant, Kearny & Hrysomallis, 2012). This indicates there may be some transfer of increased muscle activation from low load exercise to explosive power movements.…”