Department of Sport and Exercise Science, School of Physical Education and Sports Sciences, University of Bedfordshire, Bedfordshire, United Kingdom.
J Strength Cond Res. 2010 Aug;24(8):2096-101. doi: 10.1519/JSC.0b013e3181e312db.
The aim of this study was to investigate the effect of different warm-up stretch modalities on specific high-speed motor capabilities important to soccer performance. Twenty-seven male soccer players performed 3 warm-up conditions, active warm-up (WU), WU with static stretching (SPS), and WU with dynamic stretching (ADS). Heart rate, countermovement jump, 20-m sprint, and Balsom agility tests were performed after each intervention. Vertical jump heights were significantly greater (p < 0.01) in the WU and ADS conditions compared to those in the SPS trial. The 20-m sprint and agility times showed that the SPS condition was significantly slower (p < 0.01) than the WU and ADS conditions, with the ADS trial being significantly faster (p < 0.05) than the WU condition. Heart rate was significantly higher (p < 0.01) for participants post-WU and -ADS trials compared to the SPS condition. These findings suggest that the superior performance of the dynamic stretch and warm-up-only conditions compared to the static stretch condition may be linked to increases in heart rate. The reasons for the dynamic stretch trial superiority compared to the warm-up condition are less clear and as yet to be established. We recommend for optimal performance, specific dynamic stretches be employed as part of a warm-up, rather than the traditional static stretches.
本研究旨在探讨不同热身拉伸方式对足球表现中特定高速运动能力的影响。27 名男性足球运动员进行了 3 种热身条件，即主动热身（WU）、WU 加静态拉伸（SPS）和 WU 加动态拉伸（ADS）。每次干预后，进行心率、反跳跳、20 米冲刺和 Balsom 敏捷性测试。与 SPS 试验相比，WU 和 ADS 条件下的垂直跳跃高度显著更高（p < 0.01）。20 米冲刺和敏捷时间表明，SPS 条件明显比 WU 和 ADS 条件慢（p < 0.01），ADS 试验明显比 WU 条件快（p < 0.05）。与 SPS 条件相比，WU 和 ADS 试验后参与者的心率明显更高（p < 0.01）。这些发现表明，与静态拉伸相比，动态拉伸和仅热身条件的优越表现可能与心率增加有关。与热身条件相比，动态拉伸试验优越的原因尚不清楚，有待进一步确定。我们建议为了获得最佳表现，应将特定的动态拉伸作为热身的一部分，而不是传统的静态拉伸。
