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M.P.T.-Sports(2nd yr)
 Dynamic Warm-Up Protocols, With and
Without a Weighted Vest, and Fitness
Performance in High School Female
Athletes
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James E. McFarland et al
Journal of Athletic Training
2006; 41(4):357–363
 Background

 Although static stretching has been theorized to

enhance performance,1,2 a number of
authors( Cornwell2001, Nelson2002, Jenner 1998
)have reported that an acute bout of pre-exercise
static stretching may actually reduce anaerobic
performance in adults through decreases in force
and power.(5–7)

 Recent findings by Belluci,2005 & Kang,2006

indicate that pre exercise static stretching may
have similar consequences on muscle function in
children and adolescents.(8–11)
 McNeal and Sands,2003 demonstrated that
young gymnasts’ lower extremity power was
reduced when performance immediately followed
static stretching.(10)

 Faigenbaum et al 2005 reported that jumping and

sprinting performance declined significantly in
children after an acute bout of static stretching.
(10)

 Long-term static stretching increases the range

of motion at a particular joint. It appears that
warm-up protocols, including prolonged static
stretching, might have unintended adverse
consequences on anaerobic performance in
young athletes.
 Robbins 2005 studied that Warm-up dynamic
exercise may create an optimal environment for
power production by enhancing neuromuscular
function. This phenomenon has been referred to
as postactivation potentiation (PAP) and is
believed to improve power performance.(18,19)

 Gullich,1996 & Hamada,2000 studied that

Postactivation potentiation appears to have its
greatest effect on fast twitch fibers, so it is most
likely to affect activities such as jumping,
sprinting, and throwing.(20,21 )
• young 2003 in his study observed that the use of
a weighted vest during training may recruit more
muscle fibers and require more neural activation
and, therefore, lead to an increase in athletic
performance.(25)

• Studies by Burkett et al 2005 showed that the use

of weighted resistance (i.e, a weighted vest or
dumbbells) during a dynamic warm-up protocol
enhanced jumping performance in collegiate
athletes.(22,24)

• The effectiveness of weighted resistance during a

dynamic warm-up for high school athletes who
 Need of study

 Convincing scientific evidence supporting the

performance enhancing potential of SS is
presently lacking. Thus, it may be desirable for
young strength and power athletes to perform
dynamic exercises (with and without a weighted
vest) during the warm-up period.
 Rationale of study

 Recent authors have not found substantial

evidence to support the use of static stretching
for improving performance, so interest in
dynamic warm-up procedures has risen.

 These findings may improve the understanding of

the acute effects of different types of pre-exercise
protocols on performance and may help clinicians
develop effective warm-up protocols for sports
practice and competition.
 Objective of study

• To examine the acute effects of 4 warm-up

protocols with and without a weighted vest on
anaerobic performance in female high school
athletes.
 Methodology

 Design: Randomized, repeated measures design

 Sample size: 18

 Setting: High School Fitness Center

 Body mass and heights of subjects (who were
included in the study ) were measured using a
calibrated balance scale and standiometer .

 Subjects warmed up in groups of 2 or 3 under the

close supervision.

 All study procedures took place in a high school

gymnasium between 1:00 PM and 3:00 PM and
subjects refrained from participating in any
vigorous physical activity for 48 hours before
testing sessions.
• The 4 warm-up protocols were performed in
random order and were administered on
nonconsecutive days. Each warm-up protocol
lasted a total of 15 minutes, of which the first 5
minutes consisted of jogging.

(1) static stretching (SS)

(2) moderate intensity to high-intensity dynamic
exercise (DY)
(3) moderate-intensity to high-intensity dynamic
exercise with a vest weighted with 2% of body
mass (DY2)
(4) moderate-intensity to high-intensity dynamic
exercise with a vest weighted with 6% of body
mass (DY6).
 Subjects performed each dynamic exercise for a
distance of 10 yd (9.14 m), rested about 10
seconds, and then repeated the same exercise as
they returned to the starting point.

 Protocol DY2 consisted of the same dynamic

exercise protocol that was performed in DY.
However, during protocol DY2, each subject wore
a vest weighted with 2% of body mass(about 1.2
kg) during the entire dynamic warm-up protocol.

 During protocol DY6, each subject wore a vest

weighted with 6% of body mass (about 3.7 kg)
during the entire dynamic warm-up protocol.
 Inclusion criteria

 Subjects: Eighteen healthy high school female

athletes

 Age: 15.3 +_1.2 years,

 Height: 166.3 +_9.1 cm,
 Mass: 61.6 +_10.4 kg).
 All subjects were healthy interscholastic high
school athletes (basketball, track, volleyball,
lacrosse, or soccer players)

 who had prior experience in resistance training

and performing dynamic exercises (without a
weighted vest) as part of their physical education
classes and sports practice sessions.

 Subjects who were participating regularly in a

strength and conditioning program & agreed not
to increase the intensity, volume, or frequency of
their program during the study period.
 Exclusion criteria

 Subjects with a chronic pediatric disease

 Subjects who had an orthopaedic limitation were

excluded.
 Warm-Up Protocols
 The Xvest (Xtreme
Worldwide Athletic
Equipment, Katy, TX) was
used for the dynamic
warm-up protocols with
added resistance.

 The Xvest is made of nylon

and is adjustable through
shoulder strapping and
lateral straps for proper
fit .
 The unloaded vest used in this study weighed
0.68 kg; individual weight pockets located in the
front and back of the vest allowed for the secure
placement of 0.45-kg cylindrical weights, which
were used to increase the weight of the vest by
2% or 6% of body mass, to the nearest 0.45 kg.

 Thus, the overall loads (weight vest plus added

cylindrical weights) for the dynamic warm-up
protocols with added resistance were
approximately 3% and 7% of each subject’s body
mass.
 Static stretches

1. Hip and lower back stretch

2. Chest and hamstring stretch
3. Lying quadriceps stretch
4. Calf stretch
5. Triceps and side bend stretch

• Subjects held each stretch for 30 seconds at a

point of mild discomfort, relaxed for 5 seconds,
and then repeated the same stretch for another
30 seconds before progressing to the opposite
extremity.
 Dynamic warm up exercises

1.Speed skips
2. Heel kicks
3. Toes in, toes out
4. Trunk twists
5. Skipping straight-leg toe touches
6. Drop squat carioca
7. Push-ups
8. Sprint series
9. High knee skip
 Test Procedure

• Before testing, subjects jogged for 5 minutes and

then participated in the following 10-minute
warm-up protocols.

(1) static stretching (SS)

(2) moderate intensity to high-intensity dynamic
exercise (DY)
(3) moderate-intensity to high-intensity dynamic
exercise with a vest weighted with 2% of body
mass (DY2)
(4) moderate-intensity to high-intensity dynamic
exercise with a vest weighted with 6% of body
mass (DY6).
 Outcome measures

 Subjects performed the vertical jump, long jump,

seated medicine ball toss, and 10-yd sprint
following standardized protocols.

 The best score of 3 trials for each test (2 trials for

the 10-yd sprint) was recorded to the nearest 1.0
cm or 0.01 second.
 Vertical Jump

 The countermovement vertical jump was

measured using the Vertec Jump Training System
(Sports Imports, Hilliard, OH).

 The Vertec has 49 color-coded, movable vanes

that are spaced 1.27 cm apart. Once the height of
the Vertec was adjusted, subjects were instructed
to jump as high as they could and touch the
highest vane.

 The vertical jump was calculated by subtracting a

subject’s standing reach height from her maximal
jump height
 Long Jump

 The long jump was performed on a long jump

mat. Subjects began the long jump with their toes
behind the marked line fixed at the 0-cm mark on
the mat.

 The distance from the rearmost heel strike to the

starting line was measured.
 Seated Medicine Ball Toss
 The seated medicine ball toss was performed
with a 4-kg medicine ball (circumference, 36
cm). The subjects sat on the floor with knees
slightly bent and their backs against a wall.

 They were instructed to throw the ball as far

as they could with both hands (similar to a
chest pass) without trunk movement.

 Before each toss, the ball was coated with

magnesium carbonate (e.g, weightlifting
chalk) so that when the ball landed on the
floor, it left a distinctive mark allowing for a
 10-Yard Sprint
 The electronic Speed Trap II Timing System
(Brower Timing Systems, Draper, UT) was used to
time the 10-yd sprint.

 A pressure pad was placed under the thumb of

the subject’s hand in the starting position.

 The timing device started when the subject lifted

her thumb off the pressure pad and stopped when
subject passed a laser light beam projected
across the finish line
 Data analysis

 1-way, repeated-measures analysis of variance to

analyze differences among criterion measures
after the 4 warm-up protocols.

 All analyses were carried out using the SPSS

statistical package (version 11.0; SPSS Inc,
Chicago, IL)
 Results

 Performance on the vertical jump was

significantly greater after protocols DY and DY2
than after protocol SS .

 Performance on the long jump was significantly

greater after protocol DY2 than after protocol SS.

 Trends toward significance were observed for the

vertical jump and long jump after DY6 as
compared with SS.
 Vertical jump performance was significantly
greater after DY (41.3 +_5.4 cm) and DY2 (42.1
+_5.2 cm) compared with SS (37.1 +_5.1 cm)

 Long jump performance was significantly greater

after DY2 (180.5+_20.3 cm) compared with SS
(160.4 +_20.8 cm)

 No significant differences between trials were

observed for the seated medicine ball toss or 10-
yard sprint
Vertical Long jump Seated 10-yard
jump Medicine sprint
ball toss

Vertical Long jump Seated 10-yard

jump Medicine sprint
ball toss
 Discussion

• The present finding indicate that warm-up

protocols that included dynamic exercise resulted
in superior performance on the vertical jump and
long jump as compared with a warm-up protocol
that included SS.

• Long jump performance improved by 12.5% after

DY2 compared with warm up SS & vertical jump
performance improved by 10.1% and 13.5%,
respectively, after DY and DY2 as compared with
SS.
• Burkett et al 2005 studied the effect of 4 warm-
up protocols (submaximal jumps, weighted jump
warm-ups with dumbbells [10% body mass], SS,
and no warm-up) on vertical jump performance in
college football players.

• Results showed that the athletes performed

significantly better (about 2.7%) after the
weighted jump warm-up with dumbbells, as
compared with the other protocols.(22)
 Similar findings were reported by Thompsen et
al,2005 who examined the acute effects of warm-
up protocols, with and without a weighted vest
(10% body mass), on jumping performance in
collegiate female athletes.

 He concluded that performance on the long jump

and vertical jump improved by 5.3% and 5.4%,
respectively, after dynamic exercise with a
weighted vest, as compared with warm-up SS.
(24)
 Although the rest interval (2 minutes) was
consistent between present investigation and
these reports, differences in the physical maturity
of the subjects, training status, age, and the
design of the warm-up protocols (i.e, intensity,
volume [sets and repetitions], & choice of
exercises) could explain the differences between
these findings and present finding.

 In both of the aforementioned reports involving

adult athletes, performed a dynamic warm-up
with an added resistance of 10% body mass(24)
 In study by , Thompsen et al,2005 subjects
performed a series of 9 dynamic exercises during
the warm-up period but only wore the weighted
vest during the last 4 dynamic movements.(24)

 In study by Burkett et al 2005 investigation, the

subjects held dumbbells as they performed a
dynamic warm-up that consisted of 1 set of 5
countermovement jumps from the ground to a
63.5-cm–high box.(22)
 It appears that the intensity, volume, duration,
and type of these dynamic warm-up movements,
as compared with those in present investigation,
could explain, at least in part, the observed
differences in performance(22)
 Conclusion

 A dynamic warm-up performed with a vest

weighted with 2% of body mass may be the most
effective warm up protocol for enhancing jumping
performance in high school female athletes.
 Limitations of study

 A limitation of this study is that it did not have a

control condition with which to compare the
other warm-up treatments.

 However, because participation in warm-up

activities before exercise or sport is a universally
accepted practice, it is considered inappropriate
for young athletes to participate in anaerobic
performance tests in a completely rested state.
 In addition, this investigation addressed the
acute responses to different warm-up protocols in
trained female high school athletes. Thus, the
results should not be generalized to sedentary
populations because an individual’s training level
may affect the response to PAP.

 Because excessive volume or load may result in

fatigue, it is possible that DY6 was too fatiguing
for the young subjects in the study.
 Current findings indicate that the recovery
interval in our study (2 minutes) was probably too
short for this relatively intense warm-up protocol.

 Immediately after moderate-intensity to high-

intensity dynamic exercise, PAP and fatigue
increase, and then they gradually return to pre
warm-up levels.
 Recommendations

• In present study, jumping performance improved

about 13% after DY2, as compared with SS. The
practical significance of the magnitude of this
effect is impressive, because a 1% change in
performance can have a significant effect on the
outcome of a sporting event, particularly in track
and field events.

 The portability of a weighted vest enhances the

practical applicability of this device, and future
authors should examine the short-term and long-
term effects of different dynamic warm-up
protocols with a weighted vest on performance.
 Because PAP and fatigue can coexist in skeletal
muscle, it appears that both the design of the
warm-up protocol and the timing of the recovery
period are critical variables to consider when
developing dynamic warm-up procedures for
athletes. Additional research is needed to explore
the interaction among PAP, fatigue, and
performance.
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