ACUTE EFFECTS OF PRE-EXERCISE VIBRATING FOAM ROLLING IN ADDITION TO DYNAMIC STRETCHING ON SPRINT, AGILITY, VERTICAL JUMP AND FLEXIBILITY

Abstract

In the recent years, self-myofascial release has become an increasingly popular technique to support traditional methods in strength and conditioning fields and commercial gyms. This current technique has been seen in the form of total-body foam rolling. Self-myofascial release with foam is commonly used both before and after a workout. There are a great number of studies focused on the effects of classical or deep tissue foam roller on sprint, agility and vertical jump performance in the literature. However, there are limited studies demonstrating the efficacy of pre-exercise self-myofascial release with vibrating foam roller on sprint, agility and vertical jump. The aim of this study is to determine the acute effects of the application of pre-exercise vibratory foam roller in addition to dynamic stretching on speed, agility, vertical jump and flexibility. Fourteen healthy male college students (age: 21.42±1.62 year, height: 177.82±8.33 cm, weight: 73.79±11.42 kg) volunteered to participate in the current study. The participants first performed dynamic stretching and two days later the vibrating foam rolling intervention in addition to dynamic stretching. Following these practices, 10 and 30 meter sprint, agility, vertical jump and flexibility tests were conducted. Wilcoxon test was used to compare the two protocols. Intraclass correlation coefficient test was used to determine correlation between two measurements. While there was a statistically significant increase in the flexibility value (26.40±4.38 cm vs. 23.00 ±3.91 cm,  p<0.05) after vibrating foam roller application, no significant difference (p>0.05) was found between the two protocols in sprint, agility, active and squad jump values. An acute bout of pre-exercise vibrating foam roller intervention was an effective treatment to acutely increase flexibility without a concomitant deficit in muscle performance. 

Keywords

• Agility
• Flexibility
• Foam Rolling
• Speed
• Vibrating

EGZERSİZ ÖNCESİ TİTREŞİMLİ FOAM ROLLER UYGULAMASININ SÜRAT ÇEVİKLİK, DİKEY SIÇRAMA VE ESNEKLİK ÜZERİNE ETKİSİ

Abstract

Son yıllarda, kendi kendine miyofasyal gevşetme yöntemi performans ve kondisyon gelişimi için spor salonlarında geleneksel yöntemleri desteklemek için popüler bir teknik haline gelmiştir. Bu güncel teknik foam roller cihazıyla uygulanmaktadır. Foam roller uygulaması egzersiz öncesi ve sonrası yaygın olarak kullanılmaktadır. Klasik veya derin doku foam roller uygulamalarının sürat, çeviklik ve dikey sıçrama performansı üzerindeki etkilerine odaklanan birçok çalışma bulunmaktadır. Bununla birlikte titreşimli foam roller uygulamasının sürat, çeviklik ve dikey sıçrama performansı üzerindeki etkisini gösteren sınırlı çalışmalar bulunmaktadır. Bu çalışmanın amacı, dinamik germeye ek olarak egzersiz öncesi titreşimli foam roller uygulamasının sürat, çeviklik, dikey sıçrama, ve esneklik  üzerine akut etkilerini belirlemektir.  Araştırmaya 14 sağlıklı erkek üniversite öğrencisi (yaş: 21,42±1,62  yıl, boy: 177,82±8,33 cm, ağırlık: 73,79±11,42 kg) gönüllü olarak çalışmaya katılmıştır. Katılımcılar ilk olarak dinamik germe uygulaması, 2 gün sonra da dinamik germeye ek olarak titreşimli foam roller uygulaması gerçekleştirmişlerdir. Uygulamalardan hemen sonra 10 ve 30 m sprint, çeviklik, dikey sıçrama ve esneklik testleri uygulanmıştır. İki protokol sonrası performans değerlerinin karşılaştırmak için Wilcoxon testi kullanılmıştır. İki ölçüm arasındaki korelasyon sınıf içi korelasyon katsayısı ile test edilmiştir. Titreşimli foam roller uygulama sonrasında esneklik değerinde istatistiksel olarak anlamlı artış görülürken (26,40±4,38 cm karşın 23,00±3,91,  p <0,05), 10 m ve 30 m sprint, çeviklik, aktif ve squat sıçrama değerlerinde iki protokol arasında anlamlı fark bulunamamıştır (p>0,05). Egzersiz öncesi titreşimli foam roller uygulaması akut olarak sürat, çeviklik ve dikey sıçrama performansında herhangi bir eksilme olmaksızın esnekliği arttırmaktadır. 

Keywords

• Titreşim
• Foam Roller
• Çeviklik
• Esneklik
• Sürat
• Titreşim

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