PNF STRETCHING AND JUMPING WARM-UPS IMPROVE VERTICAL JUMPING
Conley, D. S., Fertig, T. A., Huot, V., Jacobsen, J. A., Villwok, R. L., Evetovich, T. K., Engerbretsen, B. J., & Todd, J. B. (2007). The best warm-up for optimal vertical jump performance in collegiate female volleyball athletes. ACSM Annual Meeting New Orleans, Presentation Number, 1438.
This study compared the effects of no warm-up (control), weighted jump, submaximal jump, and proprioceptive neuromuscular facilitation (PNF stretching) warm-up methods on vertical jump performance in National Collegiate Athletic Association Division II female volleyball athletes (N = 12). Ss were randomly assigned to complete each of four warm-up protocols. The weighted jump warm-up method required Ss to perform five consecutive countermovement jumps with 10% body weight onto a box set at 75% of their maximal vertical jump height. The submaximal jump protocol required five consecutive countermovement jumps to a Vertec bar set at 75% of the maximal vertical jump height. The PNF stretching protocol used a contract (5 sec at 75% maximum effort) - relax (10 sec) - stretch (10 sec at moderate tension) sequence that targeted the quadriceps, hamstring, and calf muscle groups using three separate exercises. All stretches were timed and closely monitored by the same investigator. A minimum of 48 hours was required between each vertical jump test and all tests were completed within 14 days.
The average vertical jump height using the PNF warm-up method was significantly greater than no warm-up but was not different to the weighted jump or submaximal jump warm-up methods.
Implication. Warming-up with PNF stretching, weighted jumps, or submaximal jumps produces greater vertical jump performance than when no warm-up is employed.
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