Vol. 10, No 2, 2012 pp. 107 - 114
UDC 796.012.11:42
Original empirical article
AN INVESTIGATION INTO THE EFFECTS OF DIFFERENT WARM-UP PROTOCOLS ON FLEXIBILITY AND JUMPING PERFORMANCE IN YOUTH
Ognjen Andrejić
CPI, Newport News, USA
E-mail: andrejico@yahoo.com
Abstract. The purpose of this study was to determine the effectiveness of different warm-up protocols on the flexibility and jumping performance in boys (13 - 14 yr). Twenty participants (49.7 ± 9.7 kg; 162.2 ± 10.7 cm) who have been taking basketball classes completed 4 different warm-up protocols. The participants performed each warm-up protocol on nonconsecutive days, and the order in which the protocols were performed was randomized. Each warm-up protocol consisted of a 5-minute moderate-intensity jog followed by either: no stretching (NS), static stretching (SS) dynamic exercises (DY1), or dynamic exercises plus 5 drop jumps from 30-cm boxes (DY2). The results indicated that dynamic warm-up protocols resulted in a significantly greater jumping performance than static stretching conditions. The vertical jump performance was significantly greater after DY1 (38.8 ± 8.0cm) and DY2 (36.6 ± 8.3cm) compared to SS (34.9 ± 7.7cm), and the long jump performance was significantly greater after DY1 (206.7 ± 33.9cm) and DY2 (199.5 ± 35.5cm) compared to SS (187.7 ± 30.5cm). No significant differences between DY1, DY2 and SS were observed for flexibility performance. These findings indicated that moderate-intensity dynamic exercises may be the most effective warm-up protocol for enhancing jumping performance in boys.
Key words: stretching, dynamic exercises, explosive muscle power, sit and reach.
ISTRAŽIVANJE EFEKATA RAZLIČITIH PROTOKOLA ZAGREVANJA NA GIPKOST I SKAKAČKE SPOSOBNOSTI MLADIH
Ova studija je imala za cilj da utvrdi efikasnost različitih protokola zagrevanja na gipkost i skakačke sposobnosti kod dečaka starosti 13 do 14 godina. Dvadeset ispitanika (49,7 ± 9,7 kg; 162,2 ± 10,7 cm) članova košarkaške sekcije učestvovalo je u 4 različita protokola zagrevanja. Između svakog protokola napravljen je najmanje jedan dan pauze a redosled protokola bio je nasumičan. Svaki protokol zagrevanja se sastojao od 5 minuta trčanja srednjeg intenziteta (NS) posle čega je sledilo: statičko istezanje (SS), dinamičke vežbe (DY), ili dinamičke vežbe plus 5 skokova sa klupe visoke 30cm (DY2). Protokoli dinamičkog zagrevanja inicirali su značajno veće skakačke sposobnosti u poređenju sa protokolom statičkog istezanja. Performanse skoka u vis iz mesta bile su značajno bolje posle DY1 (38.8 ± 8.0cm) i DY2 (36.6 ± 8.3cm) u poređenju sa SS (34.9 ± 7.7cm), a performanse skoka u dalj iz mesta bile su značajno bolje posle DY1 (206.7 ± 33.9cm) i DY2 (199.5 ± 35.5cm) u poređenju sa SS (187.7 ± 30.5cm). Nisu uočene značajne razlike u gipkosti između DY1, DY2 i SS. Ovi nalazi ukazuju da su dinamičke vežbe umerenog intenziteta verovatno najefikasniji vid zagrevanja u pripremi dečaka za unapređenje skakačkih performansi.
Ključne reči: istezanje, dinamičke vežbe, eksplozivna snaga, pretklon u sedu
