The Acute Effects of Foam Roller Exercises Performed on Different Muscles on Vertical Jump

Abstract

Foam roller exercises are frequently used in training, especially during the warm-up phase. The aim of this study is to examine the acute effects of foam roller exercises performed only on the calf, quadriceps or gluteus maximus muscles on vertical jump performance and the time-course changes of these effects. In this study, 23 males participated voluntarily. The study was carried out using the crossover experimental design. In this study, the participants performed foam roller exercises on the calf, quadriceps, and gluteus maximus muscles on separate days. Foam roller exercises were performed in 3 sets and each set lasted 30 seconds. 30 seconds of rest was given to participants between the sets. Vertical jump performance was determined by measuring flight time using the Bosco Mat. The vertical jump test was performed before, immediately after (0.min), and at the 5th, 10th, 15th, 20th minutes after the foam roller exercises. The countermovement jump test protocol was performed to determine the vertical jump performance of the participants. Statistical analyzes were carried out to compare the jump heights of the participants by using the two-way analysis of variance in repeated measurements. As a result of the statistical analysis, no significant difference was found in the effects of group, time, and group×time (p>0.05). In this study, it was concluded that 3 sets of 30-second foam roller exercises applied to different muscle groups did not affect the vertical jump performance.

Keywords

• Foam roller
• vertical jump
• myofascial release

Farklı Kaslara Uygulanan Foam Roller Egzersizlerinin Dikey Sıçrama Üzerine Akut Etkileri

Öz

Foam roller egzersizleri antrenmanlarda özellikle ısınma evresinde sıkça kullanılmaktadır. Bu çalışmanın amacı sadece calf, quadriceps veya gluteus maximus kaslarına uygulanan foam roller egzersizlerinin dikey sıçrama performansına akut etkilerini ve bu etkilerin zamanla değişimini incelemektir. Bu çalışmaya 23 erkek birey gönüllü olarak katılmıştır. Araştırma çapraz deney deseni modeli kullanılarak gerçekleştirilmiştir. Bu çalışmada katılımcılar calf, quadriceps ve gluteus maximus kaslarının her birisine ayrı günlerde olmak üzere foam roller egzersizleri uygulamışlardır. Foam roller egzersizleri 3 set ve her set 30 saniye süresince uygulanmıştır. Setler arasında katılımcılara 30 saniye dinlenme verilmiştir. Dikey sıçrama performansı, Bosco Mat’ı kullanılarak havada kalma süreleri ölçülerek belirlenmiştir. Dikey sıçrama testi foam roller egzersizlerinden önce, hemen sonra (0.dk) ve egzersizlerden sonra 5., 10., 15., 20. dakikalarda gerçekleştirilmiştir. Katılımcıların dikey sıçrama performanslarının belirlenmesi için countermovement jump test protokolü uygulanmıştır. Katılımcıların sıçrama yüksekliklerinin karşılaştırılması için istatistiksel analizler tekrarlı ölçümlerde çift yönlü varyans analizi kullanılarak yapılmıştır. Yapılan istatistiksel analizler sonucunda grup, zaman ve grup×zaman etkisinde anlamlı fark saptanmamıştır (p>0,05). Yapılan bu çalışmada farklı kas gruplarına uygulanan 3 set 30 saniyelik foam roller egzersizlerinin dikey sıçrama performansına etkisi olmadığı saptanmıştır.

Anahtar Kelimeler

• Foam roller
• dikey sıçrama
• miyofasyal gevşetme

Kaynakça

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