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Four-week dynamic stretching warm-up intervention elicits longer-term performance benefits
Sonja L Herman1, Derek T Smith
1Department of Sports Medicine, Rochelle Athletics Center, College of Arts and Sciences, University of Wyoming, Laramie, Wyoming, USA.
Journal of Strength and Conditioning Research
|June 12, 2008
Summary
Dynamic-stretching warm-up (DWU) significantly improved power, strength, and endurance in collegiate wrestlers over four weeks. Static-stretching warm-up (SWU) showed no improvements and some decrements. DWU is recommended for enhanced athletic performance.
Area of Science:
- Sports Science and Exercise Physiology
- Athletic Performance Enhancement
- Wrestling Training Methodologies
Background:
- Pre-season training is critical for collegiate wrestlers to optimize performance.
- Warm-up protocols, including dynamic-stretching warm-up (DWU) and static-stretching warm-up (SWU), are commonly employed.
- The comparative long-term effects of DWU versus SWU on specific performance metrics in wrestlers remain under investigation.
Purpose of the Study:
- To investigate the efficacy of a 4-week dynamic-stretching warm-up (DWU) intervention on collegiate wrestlers' performance.
- To compare the effects of DWU against a static-stretching warm-up (SWU) control condition.
- To assess the influence of DWU on power, speed, agility, endurance, flexibility, and strength.
Main Methods:
- Twenty-four NCAA Division I male wrestlers participated in a 4-week preseason study.
- Participants were randomly assigned to either a DWU group (n=11) or an SWU group (n=13).
- Performance measures including peak torque, throwing power, shuttle runs, strength tests, and flexibility were assessed pre- and post-intervention.
Main Results:
- The DWU group exhibited significant improvements in quadriceps peak torque (11%), broad jump (4%), medicine ball throw (4%), sit-ups (11%), and push-ups (3%).
- The DWU group also showed enhanced muscular strength, endurance, agility, and anaerobic capacity, indicated by a decrease in 300-yd shuttle (-2%) and 600-m run (-2.4%) times.
- The SWU group demonstrated no performance improvements and experienced decrements in some measures.
Conclusions:
- A 4-week dynamic-stretching warm-up (DWU) intervention significantly enhances power, strength, muscular endurance, anaerobic capacity, and agility in collegiate wrestlers.
- DWU provides sustained performance benefits compared to static-stretching warm-up (SWU).
- Incorporating this specific DWU protocol into daily preseason training is recommended for wrestlers seeking performance enhancements.
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