Ten Minutes of Dynamic Stretching Is Sufficient to Potentiate Vertical Jump Performance Characteristics

Abstract

The current literature recommends dynamic rather than static stretching for the athletic warm-up. Dynamic stretching and various conditioning stimuli are used to induce potentiation in subsequent athletic performance. However, it is unknown as to which type of activity in conjunction with dynamic stretching within a warm-up provides the optimal potentiation of vertical jump performance. It was the objective of the study to examine the possible potentiating effect of various types of conditioning stimuli with dynamic stretching. Twenty athletes participated in 6 protocols. All the experimental protocols included 10 minutes of dynamic stretching. After the dynamic stretching, the subjects performed a (a) concentric (DS/CON): 3 sets of 3 repetition maximum deadlift exercise; (b) isometric (DS/ISOM): 3 sets of 3-second maximum voluntary contraction back squats; (c) plyometric (DS/PLYO): 3 sets of 3 tuck jumps; (d) eccentric (DS/ECC): 3 modified drop jumps; (e) dynamic stretching only (DS), and (f) control protocol (CON). Before the intervention and at recovery periods of 15 seconds, 4, 8, 12, 16, and 20 minutes, the participants performed 1-2 maximal countermovement jumps. The DS and DS/CON protocols generally had a 95-99% likelihood of exceeding the smallest worthwhile change for vertical jump height, peak power, velocity and force. However, the addition of the deadlift to the DS did not augment the potentiating effect. Time-to-peak potentiation was variable between individuals but was most consistent between 3 and 5 minutes. Thus, the volume and the intensity associated with 10 minutes of dynamic stretching were sufficient to provide the potentiation of vertical jump characteristics. Additional conditioning activities may promote fatigue processes, which do not permit further potentiation.

Acute Effects of Caffeine on Strength Performance in Trained and Untrained Individuals

“…All 1 RM tests began with a 5 minute warm up on a cycle ergometer (Monark, 824e) at 100 W followed by dynamic stretches (2x15 leg swings each leg) and body weight squats (2 x 12 repetitions). Dynamic stretches were used rather than static due to potential loss of power and strength [42]. A 5 minute cool down was performed on a cycle ergometer (Monark, 824e) at 100 W followed by static stretches for the lower body post testing.…”

Bases fisiológicas del calentamiento en voleibol: propuesta práctica (Physiological Basis of Volleyball Warm-Up: Practical Proposal)

“…Por lo tanto, si se realiza un calentamiento a intensidad moderada la duración deberá ser inferior a 10-20 minutos. En este sentido Turki et al (2011) muestran la efectividad de un CA constituido úni-camente por 10 min de ED a intensidad moderada.…”

“…Estas reservas son resintetizadas en gran medida pasados 5 minutos (Dawson et al, 1997;Harris et al, 1976) y totalmente a los 20 minutos (Harris et al, 1976), sin embargo, 15-20 minutos es demasiado tiempo de recuperación ya que puede disminuir la T m significativamente (Saltin et al, 1968) y en consecuencia perder algunas de las ganancias que un correcto CA proporciona sobre el rendimiento. Estudios centrados en el salto vertical ya han probado esta circunstancia y apoyan un tiempo de recuperación de 3-6 minutos (Faigenbaum, McFarland, Kelly, Kang & Hoffman, 2010;Turki et al, 2011). En conclusión, un tiempo de recuperación de entre 5-10 minutos podría ser el más adecuado, y es el tiempo que transcurre entre que finaliza un calentamiento pre-partido y el inicio de la competición en voleibol, según establece la normativa (FIVB, 2011).…”

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“…Interestingly, plyometric exercises have been found to increase performance in kinetic patterns like shot put throwing performance (Terzis, Spengos, Karampatsos, Manta and Georgiadis, 2009;Terzis, Karampatsos, Kyriazis, Kavouras and Georgiadis, 2012) and golf strikes (Read, Miller and Seelig, 2012). Different forms of plyometric contractions, such as drop jumps (Chen, Yu-Han, Hsien-Te, Ching-Fang, and MinHsien, 2013;Hilficker, Hubner, Lorenz and Mart, 2007;Saez Saez de Villareal, Gonzalez-Badillo and Izquierdo, 2007), tuck jumps (Donti, Tsolakis, and Bogdanis, 2014;Masamoto et al, 2003;Till and Cooke, 2009;Tsolakis et al, 2011;Turki et al, 2011), vertical hops and bounds (Esformes, Cameron and Bampouras, 2010) at low (Masamoto et al, 2003;Chen et al, 2013;Till and Cooke, 2009) or high-volume or number of repetitions (Chen et al, 2013;Esformes et al, 2010;Saez Saez de Villareal et al, 2007;Tsolakis and Bogdanis, 2012) have been implemented as potentiating exercises but with conflicting results. The discrepancies observed in the aforementioned studies are attributed to differences in potentiating exercises protocols, subsequent activities following PAP, and study population (Chen et al, 2013;Masamoto et al, 2003).…”