POST-ACTIVATION POTENTIATION IMPROVES SPRINT PERFORMANCE
Conley, D. S., Bright, A. M., Kellerman, T. R., Pollard, P. K., Reikofski, K. A., & Evetovich, T. K. (2012). Post-activation potentiation improves sprint performance in collegiate football players. Presentation 3273 at the 59th Annual Meeting of the American College of Sports Medicine, San Francisco, California; May 29-June 2, 2012.
This study determined the effects of post-activation potentiation on 36.6 m sprint performance after a preload set of three repetition maximum (3RM) parallel back half-squat exercises in Division II collegiate football players (N = 7). Ss were randomly assigned to two 36.6 m sprint warm-up protocols to include: 1) Control protocol which consisted of a 5-minute warm-up on a cycle ergometer at 25 W, 5-minute rest, 36.6 m sprint test, a second 5-minute rest interval followed by a second 36.6 m sprint, and 2) post-activation potentiation protocol which consisted of a 5-minute warm-up on a cycle ergometer at 25 W, 5-minute rest, 36.6 m sprint test, a second 5-minute rest interval, a warm-up of 8 repetitions at 50% 1RM squat, 2-minute rest, 3RM squat, 8-minute rest, and a final 36.6 m sprint test. All 36.6 m sprint times were assessed on an indoor track using a touch pad activated timing system.
Sprint performance was significantly lower following post-activation potentiation versus the best sprint trial for the control condition and the first sprint trial completed before the post-activation potentiation treatment.
Implication. A preload 3RM parallel back half-squat warm-up significantly improves sprint performance compared to a general cycle warm-up and improves absolute sprint performance in collegiate football players.
[This suggests that sprint swimmers at least should perform explosive actions (plyometric push-ups, pull-ups, and jumps) as part of a land warm-up.]
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