The Effects of Static and Dynamic Stretching Exercises on Fundamental Motor Skills in Amateur Football Players

Abstract

The chronic effects of static and dynamic stretching exercises on athletic performance remain a topic of discussion. This study aimed to compare the effects of 6-week static versus dynamic stretching programs on fundamental motor skills, including flexibility, jumping performance, and aerobic and anaerobic capacities in amateur football players. Twenty-two voluntary male amateur football players (age: 22.18 ± 1.60 years) were randomly assigned to a static stretching (SS) group (n=11) or a dynamic stretching (DS) group (n=11). Both groups performed their respective protocols three times a week for six weeks following a standardized warm-up. Flexibility (sit-and-reach), vertical jump (Countermovement Jump), standing long jump, aerobic capacity (20m shuttle run test), and anaerobic power (Wingate test) were assessed pre- and post-intervention. Intra-group comparisons were analyzed using the Wilcoxon Signed-Rank Test, and post-test differences between groups were analyzed using an Independent Samples T-test. The DS group demonstrated significant improvements in flexibility and standing long jump performance (p<0.05). Conversely, the SS group exhibited no significant changes in any measured parameter (p>0.05). In the between-group comparison, the DS group's post-test standing long jump performance was significantly superior to that of the SS group (p<0.05). No significant changes were observed in vertical jump, aerobic, or anaerobic performance for either group. A 6-week dynamic stretching program is more effective than a static stretching program for improving flexibility and horizontal explosive power in amateur football players. These findings suggest that dynamic stretching should be prioritized over static stretching in training protocols designed to chronically enhance performance.

Keywords

• Dynamic Stretching
• Static Stretching
• Flexibility
• Football
• Motor Performance.

Amatör Futbolcularda Statik ve Dinamik Germe Egzersizlerinin Temel Motorik Özellikler Üzerine Etkisi

Öz

Isınma protokollerinde yer alan statik ve dinamik germe egzersizlerinin kronik etkileri, spor bilimleri alanında önemli bir tartışma konusu olmaya devam etmektedir. Bu araştırma, 6 haftalık statik ve dinamik germe programlarının amatör futbolcularda esneklik, sıçrama performansı, aerobik ve anaerobik kapasite gibi temel motorik özellikler üzerindeki etkilerini karşılaştırmayı amaçlamıştır. Yirmi iki gönüllü amatör erkek futbolcu (yaş: 22,18 ± 1,60 yıl) rastgele olarak statik germe (SG, n=11) ve dinamik germe (DG, n=11) gruplarına ayrılmıştır. Her iki grup da kendi protokollerini, standart bir ısınmanın ardından, altı hafta boyunca haftada üç gün uygulamıştır. Esneklik (otur-uzan), dikey sıçrama (Karşı Hareketli Sıçrama), durarak uzun atlama, aerobik kapasite (20m mekik koşusu testi) ve anaerobik güç (Wingate testi) parametreleri, antrenman programı öncesinde ve sonrasında ölçülmüştür. Grup içi karşılaştırmalar Wilcoxon İşaretli Sıralar Testi ile, gruplar arası son test farklılıkları ise Bağımsız Örneklemler T-testi ile analiz edilmiştir. DG grubu, altı haftalık antrenman periyodu sonunda esneklik ve durarak uzun atlama performansında istatistiksel olarak anlamlı bir artış göstermiştir (p<0,05). Buna karşılık, SG grubunda ölçülen hiçbir parametrede anlamlı bir değişiklik gözlenmemiştir (p>0,05). Gruplar arası karşılaştırmada, DG grubunun son test durarak uzun atlama performansının SG grubuna göre anlamlı düzeyde daha üstün olduğu bulunmuştur (p<0,05). Her iki grupta da dikey sıçrama, aerobik veya anaerobik performans parametrelerinde anlamlı bir değişiklik saptanmamıştır.Altı haftalık düzenli bir dinamik germe programı, amatör futbolcularda esneklik ve yatay yönlü patlayıcı gücü geliştirmede statik germe programından daha etkilidir. Bu bulgular, kronik olarak performansı artırmayı hedefleyen antrenman protokollerinde statik germe yerine dinamik germenin önceliklendirilmesi gerektiğini desteklemektedir.

Anahtar Kelimeler

• Dinamik Germe
• Statik Germe
• Esneklik
• Futbol
• Motor Performans

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