Department of Sport & Exercise Sciences, School of Social Sciences & Law, Teesside University, Middlesbrough, United Kingdom.
J Strength Cond Res. 2013 Jul;27(7):2034-8. doi: 10.1519/JSC.0b013e3182736056.
The aim of our study was to investigate the effect of a short, practical, 2-phase warm-up on repeated sprint performance when compared with more traditional warm-up protocols that contain stretching activities. Eleven subelite male soccer players completed a warm-up protocol that commenced with 5 minutes jogging at approximately 65% of maximal heart rate, followed by no stretching, static stretching, or dynamic stretching and finishing with a task-specific high-intensity activity. Using a crossover design, the 3 warm-up protocols were performed in a counterbalanced order with at least 48 hours between sessions. Repeated sprint performance was measured using a repeated sprint test that consisted of 6 × 40-m maximal sprints interspersed with a 20-second recovery. There were trivial differences in mean sprint time (0.2%) and posttest blood lactate (3.1%) between the 2-phase warm-up and the 3-phase warm-up that included dynamic stretching, whereas the short warm-up had a possibly detrimental effect on fastest sprint time (0.7%). Fastest (-1.1%) and mean (-1.2%) sprint times were quicker and posttest blood lactates were higher (13.2%) after the 2-phase warm-up when compared with the 3-phase warm-up that included static stretching. Although it is not harmful to complete a traditional 3-phase warm-up that includes dynamic stretching, it appears practical for athletes preparing for activities dependent on repeated sprint ability to complete a 2-phase warm-up consisting of a cardiovascular and specific high-intensity activity.
我们的研究目的是调查与包含伸展活动的更传统热身方案相比，简短实用的 2 阶段热身对重复冲刺表现的影响。11 名次精英男性足球运动员完成了一项热身方案，该方案从以大约 65%最大心率进行 5 分钟慢跑开始，随后不进行伸展、静态伸展或动态伸展，最后进行特定于任务的高强度活动。使用交叉设计，以平衡的顺序进行 3 种热身方案，每次之间至少间隔 48 小时。使用由 6 次 40 米最大冲刺组成的重复冲刺测试来测量重复冲刺表现，每次冲刺之间间隔 20 秒的恢复期。与包括动态伸展的 3 阶段热身相比，2 阶段热身的平均冲刺时间（0.2%）和测试后血乳酸（3.1%）差异很小，而短热身对最快冲刺时间（0.7%）可能有不利影响。与包括静态伸展的 3 阶段热身相比，2 阶段热身（包括心血管和特定高强度活动）后最快（-1.1%）和平均（-1.2%）冲刺时间更快，测试后血乳酸水平更高（13.2%）。尽管完成包含动态伸展的传统 3 阶段热身方案并无害，但对于准备依赖重复冲刺能力的活动的运动员来说，完成包括心血管和特定高强度活动的 2 阶段热身似乎更实用。
