Acute Effects of Dynamic Stretching and Foam Roller Warm-Up Strategies on Performance Parameters in 10-11 Years Old Soccer Players

Abstract

This study aimed to compare the acute effects of dynamic stretching (DS), foam rolling (FR), and a combined foam rolling plus dynamic stretching (FR+DS) warm-up protocol on selected performance parameters in 10–11-year-old male soccer players. Fourteen participants were included in the study (age: 10.57 ± 0.51 years; height: 141.14 ± 5.37 cm; body mass: 35.72 ± 5.91 kg; body mass index: 17.83 ± 1.89 kg/m²). A randomized, crossover, counterbalanced experimental design was employed. Each participant completed three different warm-up protocols (FR, DS, FR+DS) separated by 48-hour rest intervals. Following each protocol, performance was assessed using vertical jump, agility, sprint, flexibility, balance, and ball velocity tests. Additionally, ratings of perceived exertion (RPE) were recorded using the Borg scale, and delayed-onset muscle soreness (DOMS) was evaluated via the Visual Analog Scale (VAS). Data were analyzed using repeated-measures ANOVA. The results demonstrated a statistically significant difference in flexibility in favor of the FR+DS protocol (p<0.05), whereas no significant differences were observed between groups for the other performance parameters. In conclusion, the FR+DS warm-up protocol proved more effective in improving flexibility compared to DS or FR alone. Furthermore, the FR protocol was found to elicit more favorable acute effects on flexibility than DS when applied independently.

Keywords

• Soccer
• Warm-up
• Foam Rolling
• Dynamic Stretching
• Performance

10-11 Yaş Grubu Futbolcularda Dinamik Germe ve Foam Roller ile Isınma Stratejilerinin Performans Parametreleri Üzerine Akut Etkileri

Abstract

Bu çalışma, 10-11 yaş grubu erkek futbolcularda dinamik germe (DG), foam roller (FR) ve dinamik germe+foam roller (FR+DG) ısınma protokollerinin belirli performans parametreleri üzerindeki akut etkilerini karşılaştırmayı amaçlamaktadır. Araştırmaya 14 erkek futbolcu (yaş: 10,57 ± 0,51 yıl; boy: 141,14 ± 5,37 cm; vücut ağırlığı: 35,72 ± 5,91 kg; beden kitle indeksi: 17,83 ± 1,89 kg/m²) dahil edilmiştir. Çalışma, randomize, çapraz-döngülü ve karşıt dengeli deneysel bir tasarım kullanılarak yürütülmüştür. Katılımcılar, 48 saatlik dinlenme aralıkları ile üç farklı ısınma protokolünü (FR, DG, FR+DG) uygulamış ve her protokol sonrasında dikey sıçrama, çeviklik, sürat, esneklik, denge ve top hızı performansları ölçülmüştür. Ayrıca, performans ölçümlerinin ardından algılanan zorluk derecesi (AZD) Borg Skalası ile, gecikmiş kas ağrısı ise Görsel Analog Skala (GAS) ile değerlendirilmiştir. Elde edilen veriler, tekrarlı ölçümler için varyans analizi (repeated-measures ANOVA) ile istatistiksel olarak incelenmiştir. Analizler, esneklik parametresinde FR+DG protokolü lehine istatistiksel olarak anlamlı bir fark olduğunu göstermiştir (p<0,05). Diğer performans parametrelerinde ise gruplar arasında anlamlı bir farklılık saptanmamıştır. Sonuç olarak, FR+DG ısınma protokolü, esneklik gelişimi açısından tek başına uygulanan DG veya FR protokollerine kıyasla daha etkili bulunmuştur. Ayrıca, FR protokolünün DG’ye göre esneklik üzerinde olumlu akut etkiler sağladığı tespit edilmiştir.

Keywords

• Futbol
• Isınma
• Foam Roller
• Dinamik Germe
• Performans

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