FOAM ROLLER VE DİNAMİK GERME ISINMA PROTOKOLLERİNİN ADOLESAN KADIN VOLEYBOLCULARIN SIÇRAMA VE EKLEM HAREKET AÇIKLIĞINA ETKİSİ

Yıl 2024, Cilt: 22 Sayı: 3, 101 - 109, 30.09.2024

Ali Kamil Güngör

https://doi.org/10.33689/spormetre.1443302

Öz

Öz: Bu çalışmanın amacı, dinamik germe, foam roller ve geleneksel ısınma protokollerin adolesan kadın voleybolcularda farklı varyasyonlardaki sıçrama ve eklem hareket açıklığı (EHA) üzerindeki etkilerini belirlemektir. Çalışmaya 14-16 yaş arasında olan 18 adolesan kadın voleybol oyuncusu gönüllü olarak katılmıştır. Katılımcılar rastgele 3 gruba ayrılmıştır. Araştırma çapraz-desen tasarımda (cross-over) gerçekleştirilmiştir. Katılımcıların ısınma protokolleri öncesinde ve sonrasında squat sıçrama (SJ) countermovement sıçrama (CMJ), vertikal sıçrama (VJ), sağ kalça EHA, sol kalça EHA ölçümleri yapılmıştır. Verilerin SPSS analizleri, ön-son test karşılaştırması paired sample t testi ile, protokollerin karşılaştırmaları ise tekrarlanan ölçümlerde tek yönlü varyans analizi ile yapılmıştır. Sıçrama performansı ön-son test karşılaştırmalarında dinamik germe ve geleneksel ısınma protokollerinde, ısınma öncesine göre üç sıçrama varyasyonlarının tümünde anlamlı artışlar olduğu tespit edilmiştir (p<0.05). Foam roller ısınma protokolünde sadece SJ performansında anlamlı farklılık bulunmuştur (p<0.05). Protokoller arası karşılaştırmalarda dinamik germe ısınma protokolünün foam roller ısınma protokolüne göre CMJ ve VJ performansında dinamik germe ısınma protokolü lehine istatistiksel olarak anlamlı farklılık tespit edilmiştir (p<0.05). EHA ön-son test karşılaştırmalarında ise dinamik germe ve foam roller ısınma protokolleri sonrasında hem sağ hem de sol kalça EHA’da anlamlı artışlar olduğu belirlenmiştir (p<0.05). Protokoller arası karşılaştırmalarda foam roller ısınma protokolü geleneksel ısınma protokolüme göre hem sağ hem de sol EHA’yı istatistiksel olarak anlamlı fdüzeyde artırdığı tespit edilmiştir (p<0.05). Dinamik germe ısınma protokolü, foam roller ısınma protokolüne göre sıçrama performansını daha fazla artırmıştır. Foam roller ısınma protokolü ise geleneksel ısınma protokolüne göre hem sağ hem de sol kalça EHA’yı artırmada daha etkili olduğu görülmektedir. Bulgularımıza göre antrenör veya sporcular egzersiz öncesi ısınma rutinlerinde antrenmanın amacına yönelik olarak dinamik germe veya foam roller ısınma protokollerini tercih edebilir.

Anahtar Kelimeler

ısınma, squat sıçrama, countermovement sıçrama, vertikal sıçrama, hareketlilik

THE EFFECT OF FOAM ROLLER AND DYNAMIC STRETCHING WARM-UP PROTOCOLS ON JUMPING AND RANGE OF MOTION OF ADOLESCENT FEMALE VOLLEYBALL PLAYERS

Öz

The purpose of this study is to determine the impacts of dynamic stretching, foam roller and traditional warm-up protocols on different variations of jump and joint range of motion (EHA) in adolescent female volleyball players. 18 adolescent female volleyball players aged 14-16 participated in the study voluntarily. Participants were randomly divided into 3 groups. The research was carried out in a crossover design. Before and after the participants' warm-up protocols, squat jump (SJ), countermovement jump (CMJ) and vertical jump (VJ) right hip EHA and left hip EHA were measured. SPSS analysis of the data, pre-post test comparisons were analyzed with paired sample t test, and comparisons of protocols were analyzed with one-way analysis of variance test for repeated measurements. In jump performance pre-post test comparisons, it was determined that there were significant increases in all three jump variations in dynamic and traditional protocols compared to the pre-warm-up (p<0.05). In the foam roller protocol, a significant difference was found only in SJ (p<0.05). In comparisons between protocols, a statistically significant difference was detected in CMJ and VJ in dynamic stretching warm-up compared to foam roller warm-up (p<0.05). In EHA pre-post test comparisons, it was determined that there were significant increases in both right and left hip EHA after dynamic and foam roller warm-up protocols (p<0.05). In comparisons between protocols, a statistically significant difference was found in both right and left hip EHA in warming up with foam roller protocols compared to traditional warming up protocol (p<0.05). The warm-up protocol with dynamic stretching increased jumping performance more than warming up with foam roller protocol. Warming up with foam roller protocol appears to be more effective in increasing EHA compared to traditional warming up protocol. According to our findings, coaches or athletes may prefer to warm up with dynamic stretching or foam roller protocols in their pre-exercise warm-up routines, depending on the purpose of the training.

Anahtar Kelimeler

warm-up, squat jump, countermovement jump, vertical jump, mobility

Kaynakça

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