aninvestigationintotheeffectsofdifferentwarm-upmodalities-130219040733-phpapp01

7/28/2019 aninvestigationintotheeffectsofdifferentwarm-upmodalities-130219040733-phpapp01

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FLETCHER, I .M.MONTE-COLOMBO, M.M.

J O U R N A L O F S T R E N G T H A N D C O N D I T I O N I N G R E S E A R C H

2010

An Investigation into the Effects of Different

Warm-Up Modalities on Specific MotorSkills Related to Soccer Performance


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Purpose

The aim of this study was to investigate theeffect of different warm-up stretch modalitieson specific high-speed motor capabilities

important to soccer performance.


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Methods

Twenty-seven male soccer players performed

3 warm-up conditions, active warm-up (WU), WU with static stretching (SPS), and WU withdynamic stretching (ADS). Heart rate,counter-movement jump, 20-m sprint, andBalsom agility tests were performed aftereach intervention.


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Procedures

The WU trial involved the subjects joggingfor 5 minutes at a self selected pace.


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Procedures

The SPS protocol involved the subjects performing the 5-minute self-selected-paced jog before incorporating astretching routine of the lower body musculature. Musclesstretched were the hamstrings, quadriceps, abductors,adductors, gluteus maximum, hip flexors, gastrocnemius,and solei.Stretches were weld at a point of mild discomfort for 15seconds per muscle, repeated twice for the hamstring,quadriceps, gastrocnemius, and solei muscle and repeatedonce on the other muscles, totaling 3 minutes per leg of staticpassive stretching of the lower limbs musculature.


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Procedures

The ADS protocol consisted of the 5-minute self-selected-paced jog followed by a series of lower body dynamicstretches. The exercises chosen were heel flicks, high knees,

hip rolls, walking on toes, straight leg skipping, and walkinglunges.Stretches were designed to stretch the same muscles as theSPS protocol. The movements were carried out 12 times for

each muscle and repeated twice totaling 144 repetitions (a walk back recovery was employed between exercise sets tominimize any chances of fatigue). Stretches should beconsidered active dynamic stretches as the movements werecarried out while jogging.


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Results

Differences between physical performance tests forthe 3 experimental conditions employed.


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Results

Differences between heart rates for the 3 trialconditions.


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Results

Vertical jumps heights were greater in the WU and ADS conditions compared to those in the SPS trial.

The 20-m sprint and agility times showed that theSPS condition was slower than the WU and ADSconditions, with the ADS trial being faster than the WU condition.Heart rate was higher for participants post-WU and ADS trials compared to the SPS condition.


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Conclusions

These findings suggest that the superiorperformance of the dynamic stretch and warm-up-only conditions compared to the static stretchcondition may be linked to increases in heart rate.The reasons for the dynamic stretch trial superiority compared to the warm-up conditions are less clear

and as yet to be established. We recommend foroptimal performance, specific dynamic stretches beemployed as part of a warm-up rather than thetradition static stretches.


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Practical Applications

It appears that static passive stretch modalitiesperformed as part of a warm-up strategy are detrimentalto the performance of short duration high-intensity specific movement skills linked to soccer performance. We recommend that to optimize physical performancein soccer games or training, any warm-up static stretchroutines be replaced by active dynamic stretches, whichshould specifically stretch the musculature that isrequired in the movements that are going to beattempted during any game scenario.

aninvestigationintotheeffectsofdifferentwarm-upmodalities-130219040733-phpapp01

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