Two Sets of Dynamic Stretching of the Lower Body Musculature Improves Linear Repeated-Sprint Performance in Team-Sports

Warm-up including dynamic stretching is a popular and widely accepted practice as a pre-exercise routine for athletes. However, a shortage of studies investigating the impact of dynamic stretching on linear repeated-sprint performance exists.

The present study aims to look at the effect of different volumes of dynamic stretching on 30 m linear repeated sprint performance in team sport athletes.

Fifteen male university team-sport players [age (mean ± SD) 22.1 ± 0.6 years, stature 166.9 ± 6.6cm and body mass 67.5 ± 8.0kg] underwent 3 sessions in this within-subjects counterbalanced study. All sessions included a general warm-up (5-minutes self-paced), followed by a dynamic stretching protocol (one set-DSS1; two sets-DSS2; three sets-DSS3) comprised of five active dynamic exercises for lower body musculature (gastrocnemius, gluteals, hamstrings, quadriceps and hip extensor). A standardized specific warm-up was then undertaken followed by a repeated-sprint test (6 × 30-m sprint with 30 seconds active recovery).

Values for average sprint time (AST) and total sprint times (TST) were significantly faster (P = 0.005) following DSS2 compared to DSS1 and DSS3. Fatigue index (FI) was significantly lower in DSS2 compared to DSS1 and DSS3 (P < 0.0005). Heart rate responses and blood lactate also showed significantly lower (P < 0.05) values during the repeated sprint test in DSS2. No differences were established (P > 0.05) for best sprint time (BST), mean sprint time (MST) or rating of perceived exertion (RPE).

In conclusion, a dynamic warm-up consisting of two sets resulted in improved performance in repeated-sprint. The exact mechanisms associated with this established ergogenic benefit is still unclear and requires more research.