International Journal of Sport Studies. Vol., 5 (4), 415-425, 2015
Available online at http: www.ijssjournal.com
ISSN 2251-7502 © 2015; Science Research Publications
Acute Effect of Different Warm-up Protocols on Anaerobic Power, 20- meters
Sprint and Balanced vault Performance in Female Gymnasts
Seyed Mohsen Avandi1*, Fereshte Ahmad Abadi2, AtefeAminian-Far3
1- Assistance Professor of Exercise Physiology, Human Faculty, Semnan University, Semnan, Iran
2- MA of Exercise physiology, Human Faculty, Semnan University, Semnan, Iran.
3- Assistance Professor of Physiotherapy Group, Rehabilitation Faculty, Neuromuscular
Rehabilitation Research Center, Semnan University of Medical Sciences. Semnan, Iran Sciences. Semnan, Iran
*
Corresponding Author, Email: [email protected]
Abstract
The aim of this study was to investigate the Acute Effects of Different WarmUp Protocols on anaerobic power, sprinting 20 meters and balance the vault
performance in female gymnast. For this purpose, twenty four female skilled
gymnasts (with a mean of Age 9.66±1.43 years, height 129.91±13.68 cm,
weight 28.45±8.48 kg and BMI 16.44±2.16 kg/m2) were selected. Subjects
were randomly assigned to three groups (general warm-up, general warm-up
and static stretching and general warm-up and dynamic stretching). The first
protocol consisted of a 10 minute general warm-up, second protocol consisted
of general warm-up and the use of static stretching and third protocol consisted
of general warm-up and dynamic stretching in muscles used in performing the
skill. Anaerobic power and a 20-meterssprintingwas recorded digitally by
Bosco test and Sprint digital timer respectively. Statistical analysis of data was
performed through ANOVA with repeated measurements and Bonferroni post
hoc test at significance level (p≤0.05).The results showed that balance the vault
Performance with dynamic warm-up protocol was significantly higher than
Performance with the general warm-up protocol (p=0.001) and with static
warm-up protocol (p=0.001), respectively. The Performance with the static
warm-up protocol was significantly reduced
(p=0.005) but no significant difference was observed in
the control
group (p≥0.05).
Anaerobic power and sprint with dynamic protocol were significantly
increased compared to the other two groups (p=0.04) while anaerobic power
and sprint in static group was significantly decreased (p=0.01).Based on the
findings of this research, it can be stated that in contrast to static and general
warm-ups, dynamic warm-up can further develop balance the vault, anaerobic
power and sprint Performance. Also performance, anaerobic power and 20
meters sprint were dropped after the static warm-up.
Keywords: Dynamic warm-up, Static warm-up, Balance the Vault, anaerobic
power, sprint
Introduction
Today, most athletes consider warm-up as a part of their field, and believe that in the exercise and
competition, warm-up helps them act with better physical and mental health and also prevent injury during the
exercise (Rey, 1983). Physiologically, raising body temperature through warm-up results in increased release of
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oxygen from hemoglobin and myoglobin, increased muscle blood flow, increased sensitivity of nerve receptors
and nerve impulse transmission speed, reduced the activation energy of metabolic reactions and reduced the
viscosity of muscles (Shellock and Prentice, 1985). Moreover, the variables involved in the warm-up protocol,
such as duration, program content, intensity and the interval of warm-up with main activity are among variables
which effects depend on athlete features, type and nature of sport field , weather condition, and target of practice
session or competition (Calfs, 1977). Intensity and duration of warm-up must be set according to the sport field
and fitness level of athletes (Weltman, 1995). Although it seems that a 5 minute warm-up is enough to run
medium and light activities, but the running at least 15 to 30 minutes of activity can prepare the capillary
network to provide glucose and catecholamine required by the body immediately (Danil, 1995). Shellock and
Prentice(1985) suggested that the warm-up and stretching exercises may reduce viscosity of muscles, tendons
and ligaments and increase the range of joint motion and reduce joint damage (Shellock and Prentice,
1985). There are studies that show static, dynamic and PNF stretching exercises have a positive effect on
increasing joint mobility (Etnyre and Lee, 1988; Hardy and Jones, 1986; Lucas and Koslow, 1984; Sady,
Wortman, and Blanke, 1982), and this reduces muscle damage (Rodenburg et al., 1994; Shellock and Prentice,
1985) and enhance athletic performance (Alter 1988; Astrand,1986).
Traditionally, athletes’ achieve highest performance through the regular and long-term exercise plans. Many
investigations have shown various training protocols to increase the strength and improve aerobic endurance,
but little work has done on stretch which is one of the basic parts of the warm-up process. The active part of the
warm-up phase which is dedicated to increased blood flow in muscles, increased body temperature and body
fitness for exercise has useful effects on performance (Taleb-Beydokhti, 2014). This is while the passive static
stretching may reduce the physical function by reducing efficiency of anaerobic power (Andrejić Tošić, and
Knežević, 2012; Fattahi-Bafghi and Amiri-Khorasani, 2013; Gelen et al., 2012; Sands, 1988). The rational
reason for the yield loss caused by static stretching is that static passive stretching results in greater coordination
of the muscle tendon unit and as a result it reduces energy development through reducing the stiffness of the
muscle tendon unit (Andrejić, Tošić, and Knežević, 2012; Gelen et al., 2012). The decrease in stiffness of
muscle tendon unit results in immediate nerve prevention and reduced nerve and muscle coordination, which
can lead to power yields reduction (Gelen et al., 2012; McNeal and Sands, 2003; Sands, 1988)
Curry Bset al., (2009) examined the acute effect of static and dynamic stretching and low intensity aerobic
activity on women's physical performance and reported that the power in dynamic stretching group was
significantly increased than two other (Curry et al., 2009). Also Beydokhti et al., (2014) examined the acute
effects of static and dynamic warm-up protocols on anaerobic power and 20 meters sprint in female volleyball
players and reported that anaerobic power and 20 meters sprint was significantly increased by doing dynamic
warm-up protocol than static protocol and without stretching (Taleb-Beydokhti, 2014).
Glenn et al., (2012) examined the acute effect of static and dynamic stretching on tennis service
performance. They used 4 warm-up protocols (1: general warm-up, 2 public warm up and static stretching, 3:
general warm up and dynamic stretching, 4: general warm-up and plyometric activity) and reported that 1 to 3%
increase exist in service acceleration with general warm-up protocol and dynamic stretching with general warm
up protocol with plyometric activity compared with the general warm-up, but no significant difference was
observed between general warm-up protocol and static stretching and general warm-up (Gelen et al.,
2012). Fatahi Bafghi (2013) examined the acute effect of different warm-up protocols on power and agility of
football players and reported that a significant difference exists between records with static stretching and
without stretching, but no significant difference could be observed between the static stretching and dynamic
stretching (Fattahi-Bafghi and Amiri-Khorasani 2013). Also Andrejenic et al., (2012) examined the acute effect
of different protocols of stretching with high and low volume on the basketball players' performance and
reported that in static and PNF stretching with high volume, performance is reduced compared with low volume
(Andrejić Tošić and Knežević, 2012).
Flexibility is a key element in the exercises of Gymnastics (Sands, 1988; Sands and McNeal, 2000). Often
in warm-up phase of gymnastics, , and also during other exercise activities that are specifically used, the active
and passive stretching is done in different ways (McNeal and Sands, 2003). Although one of the most general
stretching in gymnastics is static stretching, but several studies have suggested that dynamic stretching has a
more positive impact on the performance of the gymnasts.(Alter, 1988)Furthermore, a study on female gymnasts
showed that static stretching protocol results in a significant decrease in vertical jump about 8.2 % (McNeal and
Sands, 2001). Vault is a skill of gymnastics in which several factors such as sprint, motion control and
maintaining the balance are important and a significant relationship exists between these factors and performing
of it (Takei, 1989). Theophanis et al., (2003) reported that speed performance before jumping on vault is
decreased significantly by doing static stretching (Siatras et al., 2003).
Because gymnastics is a sport that has many fans, especially among girls, and given the inconsistent results,
some researchers investigated the effect of warm-up on gymnastics, especially among girls. The issue arises
here is that: firstly, can warm-up affect physical and motor function test results? Secondly, which warm-up
mode is preferred to achieve the most positive impact results from warm-up on the tests results of physical and
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motor performance,? Therefore, to answer these questions, the present study tries to examine the acute effect of
two static and dynamic warm-up protocols on anaerobic power, 20 meters sprint and balanced the vault skills in
gymnast girls.
Materials and Methods
Subjects: A total of 24 female gymnasts (with an average age of 9.66±1.43years, height 129.91±13.68 cm,
weight 28.45 ±8.48 kg and BMI 16.44±2.16kg/m2) were participated in this study. The subjects are skilled in
balanced the vault and had at least more than three years of athletic activities in gymnastics. These subject are
targeted and they had the ability to perform balanced the vault motion. The participants before doing anything
first filled out a consent form and then completed health questionnaire. The participants who have a joint
disease, rickets, and bone fractures in the past year and diseases affecting the results of research were excluded.
Warm-up protocols:
General warm-up group:
In this protocol, subjects tried general warm-up including10 minutes of activity such as walking, jogging and
warming up neck joints, scapula, elbows, wrists, torso, thighs, knees and ankles.
Warm-up with static stretching group:
Static warm-up protocol involves general warm-up and static stretching on the ground. In this protocol, the
subjects tried first the general warm-up, including 10-minutes activities such as walking, jogging and warm-up
of joints, neck, scapula, elbows, wrists, torso, thighs, knees and ankles. Static stretching involves 13 stretching
movements carried out in two consecutive 15-second set and switching time and 5 seconds preparation for the
next move. From a total of 13 exercises, one is related to the stretch of the body, four movements related to
stretching the upper limbs, 5 movements related to lower limb stretch, and 3 to stretch the trunk. After 2 minutes
of rest, the subjects were pre-tested (Table 1).
Warm-up with dynamic stretching group:
Dynamic warm-up protocol includes general warm-up and dynamic stretching. In this protocol, as in the
previous protocol, first subjects try general warm-up, including 10 minutes of activities such as walking, jogging
and warm-up of joints, neck, scapula, elbows, wrists, torso, hips, knees and ankles. Then, the subjects were
engaged to perform a warm-up with dynamic stretching. Stretching exercises include 12 stretching exercises
which are performed in 2 times with specific number of repetitions for each move and5 seconds preparation to
start the next move. From the total 12 movements, 5 related to the large muscles, and 7 in accordance with the
feature for balanced the vault skill was designed and implemented. After 2 minutes rest, the subjects were
assessed (Table 2).
Measurement tools
To assess anaerobic power, ergo jump Bosco test was used. Going to the specific page of device and
jumping within 5 seconds, the Score of the subject was recorded.
To assess 20 meters sprint, the digital recorder was used. Subject was placed before the start line and as soon
as the digital timer starts it starts recording the time, and after finishing the motions, the time was recorded as
his record. The test was taken from each subject twice and the best record was recorded as his score.
How to score and balanced the vault test:
To score the subjects, two experienced referees certified by Board of gymnastics were used. Each subject
performed the move 2 times and his highest score was recorded. First referee recorded the points related to start,
how to run, hit to the board and the second referee recorded the points related to the first flight, the second
flight, and the separation of the hand from vault and landing and the mean scores of both referees showed the
score of each subject out of 10.
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Stretch
Crossover Reverse Lunge
One Half Locust Exercise
The Straddle
short_adductor_stretch
Gluteus Stretch
Abdominal Stretch II
Latissimus Dorsi Stretch II
Standing Outer Hip Stretch
triceps stretch
Standing Biceps
Standing Toe
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Table 1: Static Warm-Up Exercises
Execution
Stand with your feet shoulder width apart. This will be your starting
position.
Perform a rear lunge by stepping back with one foot and flexing the hips
and front knee. As you do so, rotate your torso across the front leg.
After a brief pause, return to the starting position and repeat on the other
side, continuing in an alternating fashion.
Lie face down on the floor.
Put your left hand under your left hipbone to pad your hip and pubic bone.
Bend your right knee so you can hold the foot in your right hand.
Lift the foot in the air and simultaneously lift your shoulders off the floor.
This also stretches the right hip flexor and the chest and shoulders. Switch
sides. If it doesn't bother your back, you can try it with both arms and legs
at the same time.
Begin in a seated, upright position. Start by extending your legs in front of
you in a V.
With your hands on the floor, lean forward as far as possible. Hold for 10
to 20 seconds.
Sit on the floor with your knees bent and feet together.
Place your hands on your ankles and push down gently on your knees with
your elbows to increase the stretch.
Lay on the floor on your back.
Pull your bent knee up towards the opposite shoulder.
Lay on the floor on your stomach
Place your hands on the floor at shoulder level
Lift your upper body away from the floor, straightening your arms
Keep your hips flat on the floor
Kneel on the floor.
Lean forwards with the arms outstretched as far as possible and hands on
the floor.
Push your buttocks down towards your feet keeping your hands still to
increase the stretch.
Stand with the leg to be stretched behind the other.
Lean over to the non-stretching side.
Push the hip you wish to stretch out to the other side.
Reach your hand behind your head, grasp your elbow and gently pull. Hold
for 10 to 20 seconds, then switch sides.
Clasp your hands behind your back with your palms together, straighten
arms and then rotate them so your palms face downward.
Raise your arms up and hold until you feel a stretch in your biceps.
Stand with some space in front and behind you.
Bend at the waist, keeping your legs straight; until you can relax and let
your upper body hang down in front of you. Let your arms and hands hang
down naturally. Hold for 10 to 20 seconds.
Intl. j. Sport Std. Vol., 5 (4), 415-425, 2015
Table 2: Dynamic Warm-Up Exercises
Exercise
Execution
Knee to Chest
The subject contracted hip flexors intentionally with knee flexed to
bring the thigh to the chest.
Stand with feet about shoulder width apart.
Hold a medicine ball (optional) in front of you with elbows bent about 90 degrees. You
may want to begin this exercise with no weight and build up your strength over time.
Step forward with your left foot into a lunge position.
Be sure to keep your knee over your left foot; don't twist at the knee.
From your torso, twist your upper body to the left. Then, reach across your left side with
your arms out-stretched. (Think of pointing to the left from your belly button).
Maintain a slow and controlled movement throughout the exercise.
Slowly move your arms to center and step forward with the opposite foot and twist to
the other side.
Continue the movement for about ten steps.
Stand with feet about shoulder width apart.
. Your feet should be just outside of shoulder width with your head and chest up. This
will be your starting position.
Using a countermovement, squat partially down and immediately reverse your direction
to explode off of the ground, extending through your hips, knees, and ankles. Maintain
good posture throughout the jump.
As you return to the ground, absorb the impact through your legs.
1. Stand erects and balances on the right foot
2. Bend forward at the waist, simultaneously extending the left leg back and moving
both arms out to the sides
3. Keep the body parallel with the ground while maintaining a neutral spine (the line
between the shoulders and the left foot should be straight)
4. Return to the starting position with a small backward step
5. Repeal on the opposite side
1. Skip forward, emphasizing a high knee lifts
2. At the same lime, much the inside of the fool of the raised leg with the opposite hand
3. Alternate taps to each foot for the desired distance
Lunge with a Twist
Jump Squats
(Advanced)
Surf exercise
SKIP TAPS
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Pre-test measures
All of groups:
10min jogging after that
Test
Bosco-test
Sprint-test
Balance the Vault
Post test Warm-up
Static warm-up
10min jogging
10min jogging+ 15min static
stretch
2*15s, 6 muscle major groups
Bosco-test
Sprint-test
General Warm-up
Dynamic warm-up
10min jogging +15min dynamic stretch
2*12 Reps
Balance the Vault
Figure 1: Summary of research design
Statistical analysis: the Kolmogorov-smirnov test was used to assess normalizes the distribution of data for
each variable. Also, the ANOVA with repeated measures and Bonferroni test at the significant level (p≥0.05)
was applied to analyze the data and the data analysis was performed using the Spss version-20 software.
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Results
Table 3 shows the subjects 'individual characteristics such as age, weight, height and BMI.
Table 3: Mean Values and Standard Deviations of Subjects’ Descriptive Characteristics
Jog
Static
Dynamic
All Subject
Descriptive Characteristics
(N=8)
(N=8)
(N=8)
(N=24)
Age (years)
9.5±1.51
9.75±1.48
9.75±1.48
9.66±1.43
Height (cm)
130.5±15.35
129.75±9.58
129. 5±16.93
129.91±13.68
Weight (kg)
28.3±8.83
28.86±8.97
28.18±8.81
28.45±8.48
BMI (kg/m2)
16.17±1.57
16.78±3.25
16.36±1.45
16.44±2.16
To determine the differences between the various stages of sampling, after checking the normality of data
distribution, analysis of variance with duplicate measurement and post hoc Bonferroni test at a significance level
of (p≤ 0.05) was used suing Kolmogorov-Smirnov test.
Results of ANOVA with repeated measures showed that anaerobic power in dynamic group was
significantly higher than in static and control group, (Wilks' Lambda = 0.02, P˂ 0.001 and F(3)= (5, 15.24). The
Bonferroni post hoc test also showed that anaerobic power with a dynamic warm-up protocol is significantly
higher than the anaerobic power with static (p₌0.04) and general warm-up protocol (p₌0.01).But no significant
difference could be observed between the general static warm-up (p≥0.05) (Table 4) (Figure 2)
The results of this study like ANOVA with repeated measurement showed that 20m sprint was significantly
higher in the dynamic group than static and control, (Wilks' Lambda =0.01, P˂ 0.001 and F(3)= (5,20.87). also
the Bonferroni post hoc test results showed that 20m sprint with a dynamic warm-up protocol was significantly
higher than 20m sprint with static warm-up protocol (P=0.001) and general warm-up (p ₌0.001). The results
showed that 20m sprint with static warm-up protocol dropped significantly compared to the control group
(p ₌0.01) (Table 4) (Figure3). However, no significant difference could be seen in general warm-up group (p ≥
0.05).
Also the results of the ANOVA with repeated measurement showed that a the vault balance Performance
with dynamic warm-up protocol was significantly higher than static and control groups
(Wilks ' Lambda= 0.002, P˂ 0.001 and F(3) =(92.79). Also the Bonferroni post hoc test results showed that the
Performance with dynamic warm-up protocol was significantly higher than performance with the general
(p₌0.001) and the static warm-up protocol (p₌0.001). The performance with static warm-up protocol was
significantly reduced compared to control group (p₌0.005) but no significant difference was observed in the
control group (p ≥ 0.05). (Table 4) (Figure 4)
Table 4: Mean Values and Standard Deviations of Fitness Performance Following Three
Different Warm-Up Protocols.
Power.pre
Sprint.pre
Balance the
vlute.pre
Power.post
Sprint.post
Balance the
vault.post
Sig
Jog
29.6±3.83
4.71 ±0.34
6.43 ±0.77
29.53 ±6.02
4.69 ±0.36
6.43 ±0.66
P>0.05
Static
30.42±4.44
4.64±0.49
7±1.03
25.60±4.78
4.78±0.55*
6.57±1.03*
0.01*
Dynamic
29.68±7.39
4.46±0.57
7.12±0.95
36.16±5.70
3.86±0.48*
8.26±1.13*
0.001*
Warm-Up
protocol
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* ASignificant (P<0.001) difference was observed between warm-up treatment mean values.
6
*†
40
*
5
*†
4
35
*
30
25
20
3
15
2
10
1
5
0
0
Figure 3. Sprint
⃰ significant differences with jog
† significant differences with Static warm-up
Figure 2. Anarobic Power
⃰ significant differences with jog
† significant differences with Static warm-up
*†
9
8
7
6
5
4
3
2
1
0
*
Figure 4. Balance the vault
⃰ significant differences with jog
† significant differences with Static warm-up
Discussion and Conclusion
The aim of this study was to investigate the acute effect of different warm-up protocols on anaerobic power,
20m sprint and the vault balanced Performance in the gymnast girls. The results of this study showed that
dynamic warm-up protocol has significantly increased the anaerobic power, 20 meters sprint and balances the
vault Performance compared with the general and static warm-up protocol. Also the static warm-up decreased
the vault balanced Performance, anaerobic power and 20 meters sprint in gymnast girls.
Most of the previous researches for warm-up protocols have used static, dynamic and PNF stretching with
different periods and have found different conclusions. Recent evidences suggest that a period of workout with a
static warm-up reduces acute anaerobic power and the ability for 20 meters sprint (Fletcher and Jones, 2004;
McNeal and Sands, 2003). McNeal and Sands, (2003) reported in a study that warm-up using static stretching
causes the decline in anaerobic power (McNeal and Sands, 2003). Also Michael Samson et al (2012) reported
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that the record of 20 meters sprint using both static and dynamic warm-up protocols is significantly improved
compared to the group with no stretching, but no significant difference could be observed between static and
dynamic stretching (Samson et al., 2012). Probably the main reason for the difference in the results of the
studies conducted is the time spent on the static stretching. The duration varies from 15 s to 120 s in different
researches and this causes several physiological reactions in the body and can cause performance degradation or
improvement.
Two main mechanisms for loss in performance using warm-up with static stretching protocol is suggested by
researchers that include: 1) changes in the viscoelastic properties of the muscle-tendon units and 2) changes
occur in neuromuscular factors such as reducing the number of active motor units and the frequency of the use
of motor units or changes in reflex sensitivity (Amiri-Khorasani, Osman, and Yusof, 2011; Cornwell, Nelson,
and Sidaway, 2002; McNeal and Sands 2003).
The present study showed that warm-up using dynamic protocol improves the performance of anaerobic
power, sprint and balance the vault skill than the warm up with a static protocol and the control group. In line
with the research, Haghshenas et al (2014) reported that warm-up protocol in the female volleyball players
improves the performance of anaerobic power (Haghshenas, 2014). Amiri-Khorasani and Sotoodeh (2013) have
also reported that records of anaerobic power, sprint, agility and flexibility with dynamic stretching protocols
was significantly higher in male footballers compared with static stretching. They also suggested that footballers
instead of using static stretching, which results in loss of performance, used dynamic stretching (AmiriKhorasani, and Shojaei, 2013). The researchers stated that improvement in anaerobic power and sprint, agility
and flexibility is probably due to using dynamic stretching compared with static stretching due to two
mechanisms. These two mechanisms are: 1) some due to higher post activation potential levels (PAP), and 2) an
increase in muscle temperature (Amiri-Khorasani, and Shojaei, 2013; Amiri-Khorasani, and Yusof 2011;
Haghshenas, 2014; Yamaguchi et al., 2006).
One of the possible mechanisms behind the enhanced jumping and sprinting performance after a dynamicstyle warm-up is PAP. Indeed, it has been shown that activation of a muscle may cause an enhanced
performance for some time after the cessation of the activation (Sale, 2002). PAP may be a result of increased
phosphorylation of myosin light chains and increasing the calcium sensitivity of the my filaments (Sale, 2002).
Also, an increase in muscle temperature and muscle blood flow due to dynamic stretching may induce a more
forceful and quicker muscle contraction by increasing the speed of nerve impulses (Shellock and Prentice
1985)and the force generating capacities’ of muscle cells (Stienen et al., 1996). Furthermore, the additional
recruitment of fast motor units when resistance exercise is added to a warm-up (Faigenbaum et al. 2006,
Thompsen et al., 2007) may augment PAP and further enhance performance. The findings of the present study
are consist with some previous researches (Cornwell, Nelson, and Sidaway 2002; Faigenbaum et al., 2005; Little
and Williams, 2006; McNeal and Sands, 2003) which reported that compared to static stretching, dynamic
stretching improved vertical jump and speed time records. Yet this conflict could be the result of differences in
training experience, methodology and the recovery period. Therefore, it seems that dynamic stretching by
Postactivation potentiation and optimal muscle temperature cause better performance and in contrast, static
stretching cause less performance due to decreased muscle activation and less muscle stiffness (AmiriKhorasani, and Shojaei, 2013).
On the other hand, there are little researches are done in gymnastics on the performance of various
movements of the field with static and dynamic stretching. Including research by Theophanise(2003) who
examined the impact of both static and dynamic stretching on the performance of sprint before performing on
vault and concluded that the performance of sprint before performing on vault with static stretching is
significantly declined but dynamic stretching has no significant impact on performance before performing on
the vault (Siatras et al., 2003). NuriyeOzengin (2011) observed no significant effect on vertical jump after
different warm-up protocols (general warm-up and warm-ups with static stretching) in the gymnasts (Özengin et
al., 2011). Dontiet al (2014) examined the basic level of flexibility and vertical jump in gymnasts using different
static stretching protocols and concluded that increasing the length of the stretch (30 seconds to 15 seconds),
were significantly reduced range of motion and jump performance (Donti and Bogdanis, 2014). The present
study used general, static and dynamic warm-up protocols and tried to find the best protocol for gymnasts to
improve physical function and subsequently improved the vault balanced performance. Other performances in
this field and other sports and concluded that using dynamic warm-up protocol than general and static warm-up
improves the performance of the sport. Based on the findings of this study, it can be expressed that warm up
with a dynamic protocol is more functional in improving performance compared with static warm-up protocol
and according to the results; we recommend the athletes and coaches to use dynamic stretching during warm-up
program in gymnast athletics.
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Acknowledgments
Thereby, all athletes, officials and referees of board of gymnastics involved in this study are thanked and
acknowledged.
Conflict of interest
The authors declare no conflict of interest
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