Dynamic vs. Static-stretching Warm-up Protocol: The Effect on Physical Performance

Year 2022, Volume: 7 Issue: 1, 27 - 38, 24.03.2022

Yakup Birinci , Tuncay Öcal , Hüseyin Topçu , Kadir Keskin

https://doi.org/10.31680/gaunjss.1084408

Abstract

This study aimed to compare the effects of dynamic and static stretching warm-ups protocols on physical performance. Twenty healthy recreationally active male participants between 18-22 years of age were recruited in this study. Participants were randomized to 1 of 2 groups: dynamic stretching warm-up (DWU, n=10) and static stretching warm-up (SWU, n=10) groups. Before the intervention, Illinois agility, velocity, and vertical jump tests were conducted to measure participants' baseline physical performance. Afterward, the participants performed the dynamic or static warm-up protocol according to their groups after 10 minutes of jogging. Each warm-up exercise was done for 30 seconds. A 5-second rest was given after each movement. After completing 1 set of 5 movements, 3 sets in total, a 2-minute rest was given. Then 4-min resting were given and physical performance testing procedures were repeated. There was no significant difference between the DWU and SWU in the vertical jump (p=0.22), velocity (p=0.99), and agility (p=0.24) performances after the intervention. In conclusion, this study indicates no difference between SWU and DWU effects on physical performance.

Keywords

agility, vertical jump, dynamic stretching, static stretching, velocity

Thanks

The authors gratefully appreciate to all volunteer participants.

Dynamic vs. Static-stretching Warm-up Protocol: The Effect on Physical Performance

Abstract

Bu çalışma, dinamik ve statik germe ısınma protokollerinin fiziksel performans üzerindeki etkilerini karşılaştırmayı amaçlamıştır. Bu çalışmaya 18-22 yaşları arasında 20 sağlıklı, rekreasyonel olarak aktif erkek katılımcı dahil edilmiştir. Katılımcılar 2 gruptan birine randomize şekilde yerleştirildi: dinamik germe ısınma (DGI, n=10) ve statik germe ısınma (SGI, n=10) grupları. Deneysel müdahaleden önce, katılımcıların temel fiziksel performansını ölçmek için Illinois çeviklik, sürat ve dikey sıçrama testleri yapıldı. Daha sonra katılımcılar, 10 dakikalık koşunun ardından gruplarına göre dinamik veya statik ısınma protokolünü uygulamışlardır. Her ısınma hareketi 30 saniye boyunca yapıldı. Her hareketten sonra 5 saniye dinlenme verildi. Katılımcıların, 1 set 5 hareket olmak üzere, setler arası 2 dakikalık dinleme verilerek 3 seti tamamlamaları sağlanmıştır. Ardından 4 dakika dinlenme verilerek fiziksel performans test işlemleri tekrarlanmıştır. Deneysel müdahale sonrası dikey sıçrama (p=0.22), sürat (p=0.99) ve çeviklik (p=0.24) performanslarında DGI ve SGI arasında anlamlı bir fark saptanmamıştır. Sonuç olarak, bu çalışma dinamik germe ve statik germe ısınma protokollerinin fiziksel performansa etkileri arasında bir fark olmadığını göstermektedir.

Keywords

Agility, Dynamic stretching, Static stretching, Velocity, Vertical jump

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