Acute effects of a resisted dynamic warm-up protocol on jumping performance

Four minutes of capacitive and resistive electric transfer therapy increased jump performance

Capacitive and resistive electric transfer (CRET) therapy can improve flexibility and increase muscle activity and may be useful as a warm-up technique. This study examined the effects of short-time CRET on jump performance. Thirty healthy men (age range, 20-40 years) were randomly divided into passive (n = 15) and active (n = 15) warm-up groups. The participants and statisticians were blinded to the participant allocation. The passive warm-up group underwent 4 min of CRET therapy on their posterior lower legs. The active warm-up group performed stretching and jogging for 4 min. Calf muscle temperature and rebound jump (RJ) index were measured before and after the intervention. The mean (± standard deviation) muscle temperature increased by 2.0 ± 0.5°C and 1.4 ± 0.6°C in the passive and active warm-up groups, respectively (p < 0.05). RJ index increased significantly in both groups (p < 0.05). Therefore, passive warm-up using CRET may help avoid energy loss while increasing the muscle temperature in a short time when compared with traditional active warm-up techniques.

Warm-up optimization in amateur male soccer players: A comparison of small-sided games and traditional warm-up routines on physical fitness qualities

The aim of this study was to compare the effects of small-sided soccer games (SSSGs) and traditional warm-up (TWU) routines on physical fitness qualities in soccer players. Following a between-subject, randomized design, amateur-level soccer players were assigned to a SSSG warm-up (n = 10; age: 19.3 ± 2.8 years) or TWU group (n = 10; age: 19.3 ± 2.4 years). Players completed multiple trials of 10-m and 30-m linear sprints, change-of-direction speed (CODS) tests, and countermovement jumps (CMJ) prior to and following the warm-up routine. Separate mixed ANOVAs were performed to assess group effects (SSSG vs. TWU), time effects within each group (pre- vs. post-warm-up), and their interaction for each physical fitness quality. No significant interaction effects were observed for any dependent variable. Significant improvements were evident between baseline and follow-up measurements for 10-m sprint time (p = 0.002, Hedges' g effect size [g] = 0.59) and CMJ variables (height: p = 0.016, g = 0.20; power: p = 0.003, g = 0.19; force: p = 0.002, g = 0.14) in the TWU group and for CODS performance time (p = 0.012, g = 0.51) and CMJ variables (height: p < 0.001, g = 0.46; power: p = 0.002, g = 0.35; force: p = 0.001, g = 0.27) in the SSSG warm-up group. Both SSSG and TWU protocols improved selected physical fitness qualities with SSSG more effective at improving CODS and CMJ performance, and TWU more effective at improving linear speed. Soccer coaches may choose between SSSG or traditional warm-up activities according to player needs and preferences; however, the superior effects of SSSG suggest it might offer greater benefits than TWU in preparing players for optimal physical output.

Pre- and Post-Activity Stretching Practices of Collegiate Soccer Coaches in the United State

Current pre- and post-activity stretching guidelines are designed to optimize performance and reduce injury risk. However, it is unclear whether soccer coaches adhere to these recommendations. The purpose of this study was to determine if collegiate soccer coaches' perceptions and practices align with current scientific recommendations. A total of 781 questionnaires were electronically distributed to soccer coaches from NCAA Division I and III universities. The questionnaire obtained demographic, professional, and educational information, as well as stretching practices. Statistical analysis consisted of computing frequency counts and means where applicable. Pearson's Chi-square tests were performed to assess the potential differences in stretching perceptions and practices among the cohort of soccer coaches. Results suggest that soccer coaches are choosing some forms of stretching more frequently than other coaches (χ2 = 342.7, p < 0.001). Further analysis failed to determine significant associations between stretching type and coaching certification, level, sex, years of experience, and age. Of the 209 respondents, 84.9% believed pre-activity stretching to be of greater than average importance on a seven-point Likert scale. Dynamic stretching (68.7%) or a combination of static and ballistic stretching (18.0%) prior to athletic events was the most typical stretching prescribed. Current post-activity practices demonstrate that most coaches (95.4%) are using some form of a general cool-down following practice or competition. This study is an important assessment of the extent to which collegiate coaches administer appropriate stretching techniques. Most coaches adhere to current recommendations; however, they should continue to evaluate their practices against ongoing research and the practices of their peers.

Effects of Warm-Up, Post-Warm-Up, and Re-Warm-Up Strategies on Explosive Efforts in Team Sports: A Systematic Review

BACKGROUND

In team sports, it is imperative that the warm-up improves acute explosive performance. However, the exact strategies, methods, and consequences of different warm-up practices remain unclear. A time delay between the warm-up and match and during half-time could negate the positive metabolic effects of the warm-up.

OBJECTIVES

We conducted a systematic review to synthesize and analyze the potential effects of strategies during a warm-up (before match), post-warm-up (time between the end of warm-up and the start of a match), and re-warm-up (half-time break within a match) on explosive performance in team sports. Furthermore, we examined optimal warm-up strategies based on the included studies.

METHODS

We performed a search of four databases (Web of Science, Scopus, PubMed, and ScienceDirect) for original research articles published between January 1981 and August 2017. A total of 30 articles met the inclusion criteria, and the Cochrane risk of bias tool was used to assess the risk of bias. The results of the included studies were recalculated to determine effect sizes using Cohen's d.

RESULTS

A warm-up comprising 8 sets of 60-m sprints (- 2.19%, d = 1.20) improved sprint performance. Additionally, 7 min of dynamic exercises after 5 min of jogging improved sprint (- 7.69%, d = 1.72), jumping (8.61%, d = 0.61), and agility performance (- 6.65%, d = 1.40). The use of small-sided games also seems to be a valid strategy, especially for jumping performance (6%, d = 0.8). These benefits resulted from the warm-up strategies combined with some passive rest (between 2 and 10 min) before the main performance. In this post-warm-up period, the use of heated garments could result in better outcomes than simple rest (- 0.89%, d = 0.39). However, if the transition was longer than 15 min, before entering the match, performing a re-warm-up with short-term explosive tasks to reactivate was the most effective approach (- 1.97%, d = - 0.86). At half-time, heated garments maintained better sprint (- 1.45%, d = 2.21) and jumping performance (3.13%, d = 1.62).

CONCLUSION

Applying properly structured strategies in the warm-up and avoiding a long rest in the post-warm-up improves explosive performance. Studies tend to recommend a short active warm-up strategy (10-15 min), gradually increasing intensity (~ 50-90% of maximum heart rate), and the use of heated garments soon after the warm-up to maintain muscle temperature. However, 2 min of active re-warm-up with short-term sprints and jumps should be needed for transitions longer than 15 min (~ 90% of maximum heart rate). Last, at the half-time re-warm-up, combining heated garments to maintain muscle temperature and performing an active strategy, with explosive tasks or small-sided games for 5 min before re-entering the game, resulted in better explosive performance than 15 min of resting.

Acute and Time-Course Effects of Traditional and Dynamic Warm-Up Routines in Young Elite Junior Tennis Players

Despite the large number of studies that have examined the acute effects of different warm up modalities (WU) on physical performance, none of them have documented the time course of potential performance recovery in tennis players. The aim of this study was twofold: (a) to analyze and compare the acute effects of two different WU modalities (traditional WU [TWU] and dynamic WU [DWU]) on physical performance (i.e., CMJ, sprint, serve speed and accuracy) in elite junior players, as well as (b) to monitor the time course of any WU-induced changes after 30 and 60 min of simulated match-play. Twelve junior elite players completed both WUs modalities (TWU and DWU) in a counterbalanced order on separate days. In each experimental session, counter movement jump (CMJ), 20-m sprint, tennis serve speed and accuracy tests were performed before (immediately after TWU or DWU) during (30 min) and after 60 min of a simulated match play. Measures were compared via four factorial (WU intervention and time) repeated measures ANOVAs. There were main effects of WU (TWU and DWU) throughout the time for all the variables analysed. The results indicate that DWU routine led to significantly faster 20 m sprint times and higher CMJs as well as faster and more accurate tennis serves at both post warm-up and 30 min match-play testing moments in comparison with the scores reported by the TWU routine (p < 0.05; positive effects with a probability of >75-99%). No significant intergroup differences were found at 60-min match-play testing moment in any variable (except for the 20 m sprint). Therefore, the findings of this study recommend for optimal performance in these elite tennis players, DWU routines should be performed prior to formal training and competition rather than TWU routines.