Demands of Sport

Track & Field: Warm-up, Stretching, & Flexibility

“Sprint and vertical jump performances are not affected by six

weeks of static hamstring stretching” (1)

Observed effects of static stretching program on the hamstring – evaluating:

– R/L knee joint ROM– Change in height of vertical jump– 55m sprint times

participants in study:– general knowledge and familiarity

with sprinting activity. Jumpers Hurdlers Sprinters Throwers

Hypothesis – flexibility program:– 1.) decrease injury – 2.) increases overall performance of the athlete.

increasing the muscles pliability

Decreasing energy necessary to move the muscle.

Results:– Chronic static stretching:

no effect on either sprinting or jumping performance

Provides only Slight increase in ROM

Conclusion:– Increases in chronic flexibility and

stretch tolerance do not result in athletic performance improvements

Flexibility:

The range of motion through which the body’s joints are able to move.

Determined by a combination of the elasticity or suppleness or the muscles, ligaments, and tendons.

“The impact of different warm-up protocols on vertical jump

performance in male collegiate athletes” (2)

Most athletic program warm-ups have some variation on static stretching structured into their routine

Goal:– is static stretching directly before power performance is detrimental to power

output Effects

– 4 warm-up strategies were evaluated through: Assessing vertical jumps Comparing the results with the pretest findings

Findings:– stretching has been shown to inhibit performance; therefore, an appropriate warm-

up is critical to successful performance.

– support that the general warm-up plus dynamic flexibility can lead to better performances.

Vertical Jump Test:

Athlete stands with side to wall

Keeping the feet flat on the ground

Jumping vertically and reaching with the hand

Touch the highest point possible

Difference between reach height & jump height is score best of three recorded.

“Stretching: acute and chronic? The potential consequences” (3)

Goal: – comparing differences between acute & chronic stretching programs on effects on

ROM, performance, force production, & injury prevention.

Effects: – acute stretching decreases results of activity especially for events requiring use of

maximum & explosive strength related movements. This loss of explosive capability may reduce one’s ability to perform.

acute stretching may affect ROM through:– 1.) altering the structure and properties of the soft tissue– 2.) providing an increase in pain tolerance

thus altering the muscles normal feedback to the nervous system.

“A functional approach to warm-up and flexibility” (4)

Goal: functional approach to preparing athletes for moving

– developing long-term soft tissue adaptations– improving ROM– enhance performance – enhance recovery

well designed warm-up program will help the athlete prepare mentally for the upcoming competition or practice

Findings: two basic concepts for warm-up: 1.) raising internal temp - allowing performance enhancing physiological chances to occur

2.) must be functional / integral part of training session & contribute to: - development of balance/core strength/body control/running

mechanics/agility/efficient sport-specific movements.

Flexibility: can be developed in the post workout and post competitive periods, as long as the athletes’ program is well-planned and promotes long-term soft tissue adaptations.

“Static stretching impairs sprint performance in collegiate track and field athletes” (5)

Goal: – whether addition of pre-event stretching after dynamic warm-up has negative effect on athlete’s performance.

Subjects – tested as part of normal practice - 2 groups:– Rest group– Stretching group

Previously Assumed:– increasing one’s flexibility will cause increases in performance– decreases in injury

Dynamic warm-up: – effective way of enhancing athlete performance

Results: of this testing show no significant differences between either testing session

Summary of Results

results of study correlate with results from studies testing muscle groups especially important to sprinting and jumping. (1)

Correlating with past research - static stretching detrimental to power output dynamic stretching has positive effects on performance. (2)

findings from other studies supported, showing static stretching associated with muscle damage. (3)

decreased flexibility not responsible typical sports injuries. (3)

static stretching prior to activity not supported by significant evidence for a reduction in injuries. Engaging in static stretching prior to explosive power activities may reduce capabilities for force production. (4)

. Recent studies established acute static stretching has adverse effects on maximal performances, and inhibitory effects were seen in vertical jump performance and running speed. (5)

References

(1) - Bazett-Jones, DM, Gibson, MH, and McBride, JM. Sprint and vertical jump performances are not affected by six weeks of static hamstring stretching. Journal of Strength and Conditioning Research 22: 25 – 31, 2008.

(2) - Holt, BW, and Lambourne, K. The impact of different warm-up protocols on vertical jump performance in male collegiate athletes. Journal of Strength and Conditioning Research 22: 226 – 229, 2008.

(3) - Stone, M, O’Bryant, HS, Ayers, C, and Sands, WA. Stretching: acute and chronic? The potential consequences. Strength and Conditioning Journal 28: 66 – 74, 2006.

(4) - Swanson, JR. A functional approach to warm-up and flexibility. Strength and Conditioning Journal 28: 30 – 36, 2006.

(5) - Winchester, JB, Nelson, AG, Landin, D, and Young, MA. Static stretching impairs sprint performance in collegiate track and field atheltes. Journal of Strength and Conditioning Research 22: 13 – 18, 2008.