Complementing Warm-up with Stretching Routines: Effects in Sprint Performance

Abstract

Abstact The present study aimed to examine the effects of using static or dynamic stretching added to the common warm-up routine for short sprint distances and to repeated sprint performance. In 3 different sessions, 16 college-age men (n=10) and women (n=6) performed one of 3 warm-ups followed by a 2×60 m dash sprint time trial (5 min of rest) in a counterbalanced design. The control warm-up consisted of 10 min of light-intensity running, and the 2 experimental warm-ups included a static or dynamic stretching routine (5 exercises) in the control warm-up. Performance (time) and physiological variables (tympanic temperature, heart rate) were monitored. In the first 60 m time trial, there were no differences between the 3 warm-ups tested ( F =0.21, p=0.73; η p 2 =0.01), as opposed to that observed in the second ( F =7.04, p<0.01; η p 2 =0.32). The participants were 1.7% faster after the static stretching warm-up compared with the control warm-up. The sum of the time performed in the 2 sprints emphasizes these results, with better performances after the static stretching warm-up than the control (1%) or dynamic stretching warm-up (0.7%). These results suggest that including a set of static or dynamic stretching exercises may enhance sprinting performance. The better performance in the second trial after the warm-up including static stretching suggests that this type of stretching may positively influence repeated sprint performance (<10 s sprint).