The Dynamic Warm up = Improved Lower Body Explosiveness
The study:
New research looked at the comparison of the dynamic warm-up vs stretching and vs no warm-up. The dynamic warm-up is special because it uses active motion and momentum rather than stagnant, static positions. The subjects used in this study were a small group of 25 collegiate baseball players from a Midwestern University. The players were asked to do 2 weeks of dynamic warm-up (listed below), 2 weeks of static stretching (listed below) and no warm-up. The same group of players performed all three of the different warm up protocols over a total of 7 weeks once a week on a Wednesday. Each week they performed a different warm-up requirement, with week 4 being a rest week, and cycling through the three warm-up/no warm-up requirements twice. After the warm-up or no warm-up requirement was performed the subjects were asked to perform a standing vertical jump and standing long jump.
Dynamic Warm-up-
Forward lunge with forearm to opposite instep, backward lunge with rotation, inchworm, knee to chest, toe touch, straight leg march, straight leg march with skipping, lateral shuffle with countermovement (arms), lateral leg swings, straight leg swings, hip rockers, reverse hip rockers, inverted hamstring, lunge fast, carioca short, carioca long, falling starts, backpedal with a turn, and backpedal with two turns.
Static Stretch-
Static hamstring stretch (right, middle, left), standing quadriceps stretch (right and left), calf stretch (right and left), squatting butterfly stretch, straddle stretch to right, middle and left, deep lunge to right and left, sitting butterfly stretch, sitting figure 4 stretch, pririformis stretch to the right and left, and lying quadriceps stretch to the right and left.
The results:
Dynamic warm-up increased leg power as seen by the top vertical and long jump scores. The interesting finding was that the static stretching weeks were their worst performing weeks. While no warm-up prior to activity is not suggested it yielded better results than the static stretching group! This suggests that static stretching decreases performance which is why it should be done at the end of a work out or sporting event.
The conclusion:
Since the muscles used to perform the vertical and standing long jump are the same as those used in sprinting, one can assume that sprint times would be affected in the same way. Future studies are needed to support this theory as well as look at warm ups where static and dynamic stretching are combined. For now the dynamic warm up continues to be the best way to get ready for a sporting event or practice.
Reference
"Effects of Dynamic Warm up on Lower Body Explosiveness Among Collegiate Baseball Players", Travis L Franz and Matthew D. Ruiz; Journ of Strength and Cond Res; 25(11):2985-2990
Posted by Jennifer at 11/25/2011 4:56 PM 
Categories: Fitness Education
Tags: Dynamic Warm-up static stretching core power vertical jump long jump sprinting baseball
Categories: Fitness Education
Tags: Dynamic Warm-up static stretching core power vertical jump long jump sprinting baseball
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