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J Athl Train. 2006 Oct-Dec;41(4):357-63.

Dynamic warm-up protocols, with and without a weighted vest, and fitness performance in high school female athletes.

Author information

1
The College of New Jersey, Ewing, NJ, USA. faigenba@tcnj.edu

Abstract

CONTEXT:

Recent authors have not found substantial evidence to support the use of static stretching for improving performance, so interest in dynamic warm-up procedures has risen. Our findings may improve the understanding of the acute effects of different types of pre-exercise protocols on performance and may help clinicians develop effective warm-up protocols for sports practice and competition.

OBJECTIVE:

To examine the acute effects of 4 warm-up protocols with and without a weighted vest on anaerobic performance in female high school athletes.

DESIGN:

Randomized, counterbalanced, repeated-measures design.

SETTING:

High school fitness center.

PATIENTS OR OTHER PARTICIPANTS:

Eighteen healthy high school female athletes (age = 15.3 +/- 1.2 years, height = 166.3 +/- 9.1 cm, mass = 61.6 +/- 10.4 kg).

INTERVENTION(S):

After 5 minutes of jogging, subjects performed 4 randomly ordered warm-up protocols: (1) Five static stretches (2 x 30 seconds) (SS), (2) nine moderate-intensity to high-intensity dynamic exercises (DY), (3) the same 9 dynamic exercises performed with a vest weighted with 2% of body mass (DY2), and (4) the same 9 dynamic exercises performed with a vest weighted with 6% of body mass (DY6).

MAIN OUTCOME MEASURE(S):

Vertical jump, long jump, seated medicine ball toss, and 10-yard sprint.

RESULTS:

Vertical jump performance was significantly greater after DY (41.3 +/- 5.4 cm) and DY2 (42.1 +/- 5.2 cm) compared with SS (37.1 +/- 5.1 cm), and long jump performance was significantly greater after DY2 (180.5 +/- 20.3 cm) compared with SS (160.4 +/- 20.8 cm) ( P </= .05). No significant differences between trials were observed for the seated medicine ball toss or 10-yard sprint.

CONCLUSIONS:

A dynamic warm-up performed with a vest weighted with 2% of body mass may be the most effective warm-up protocol for enhancing jumping performance in high school female athletes.

PMID:
17273458
PMCID:
PMC1748418
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