TRAINING SCIENCE – WARM-UP


3 RESEARCH ARTICLES + 4 GRAPHICS – CLICK ON GRAPHIC TO ENLARGE



EFFECT OF DYNAMIC STRETCHING ON ENDURANCE RUNNING PERFORMANCE – 2015


PURPOSE
– Clarify the acute effect of dynamic stretching (DS) on relative high-intensity endurance running performance
METHODS
– Performances of 7 well-trained middle or long distance male runners assessed on a treadmill following 2 types of pre-treatment:
(1) Non-stretching (NS)
(2) Dynamic Stretching (DS): performed as 1 x 10 reps as quickly as possible for the 5 muscle groups in lower extremities
– Evaluated time to exhaustion (TTE) and total running distance (TRD) at a velocity equivalent to 90% VO2max
– The oxygen uptake (VO2) during running was measured as an index of running economy (RE)
RESULTS
(1) The TTE following DS was 15:30 +/- 4:00 min
(2) The TTE following NS was 13:08 +/- 3:43 min
(3) The TRD following DS 4301.2 +/- 893.8 meters
(4) The TRD following NS was 3616.9 +/- 783.3 meters
(5) The changes in the VO2 during running, however, did not significantly differ between the pre-treatments
CONCLUSIONS
(1) DS treatment improved endurance running at a velocity equivalent to 90% VO2max although it did not change the RE
(2) This running velocity is equivalent to that for a 3000 or 5000 meter race


STRETCH-INDUCED REDUCTIONS IN THROWING PERFORMANCE REDUCED BY WARM-UP BEFORE EXERCISE – 2015


INTRODUCTION
– Will dynamic warm-up exercises performed together with Static Stretching (SS) minimize detrimental acute effects of stretching on muscular performance?
METHODS
– 21 female handball players 16.2±1.0 yrs
(1) Static Stretching: SS
(2) Dynamic warm-up exercises
(3) or both targeting the muscles of the upper limbs
– medicine ball throwing distance and handball ball throwing speed tests were performed
RESULTS
(1) Static stretching performed before medicine ball throwing test reduced performance when compared with warm-up exercises
(2) When a warm-up exercise routine was added to SS, the detrimental effects of SS were abolished
(3) The throwing speed was the same over the 3 conditions


EFFECTS OF DIFFERENT WARM-UPS ON GLUTEUS MEDIUS ACTIVATION – 2013


PURPOSE
– There is no evidence commonly used glute activation (GA) exercises will acutely increase recruitment capabilities of the GM
METHODS
– 9 men age: 20.7 ±2.1 yrs and 13 women age: 20.2 ±1.4 yrs
– Tested for GA using EMG while performing manual field tests (Cook Hip Lift and a Side-lying Abduction Test) prior to and after performing one of two warm-up exercise conditions
(1) a standard dynamic warm-up (DW)
(2) or common GA exercises
RESULTS
(1) No significant differences in EMG activity between the GA exercise and DW condition as measured by area under the curve
(2) There were also no main effects of the pre and post conditions
PRACTICAL APPLICATIONS
(1) Strength & conditioning professionals have limited time with athletes.
(2) When coaching a resistance trained athletic population, reallocate time spent on GA assessment and treatment to protocols that will enhance performance


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