ACUTE EFFECT OF FOAM ROLLER, STATIC AND DYNAMIC STRETCHING ON AGILITY, BALANCE AND ANAEROBIC PERFORMANCE OF UNIVERSITY LEVEL TAEKWONDO PLAYERS.
Main Article Content
Keywords
Foam rolling, Static stretching, Dynamic stretching, Static and dynamic balance, Agility, Anaerobic performance
Abstract
Background and Aim: The warm-up phase consists of low to moderate intensity stretching exercises. Foam rolling has been a newly accepted technique in warm-up phase. A within-subject experimental study was designed to rectify the acute effects of foam roller, static and dynamic stretching on agility, balance and anaerobic performance of taekwondo players.
Materials and Methods: Sixteen male athletes of taekwondo sport were tested for balance, agility and anaerobic performance. All participants performed one of the following protocols: a) 3 min jogging followed by 14 min static stretching (SS), b) 3 min jogging followed by 17 min dynamic stretching (DS), c) 3 min jogging followed by 16 min foam rolling (FR), d) 3 min jogging followed by 17 mins of rest for 4 consecutive days. After the protocol participants performance was assessed using the Balance Error Scoring System (BESS), Star Excursion Balance Test (SEBT), Ilinois Agility Test (IAT) and Running Based Anaerobic Sprint Test (RAST).
Results: Results of the repeated measure ANOVA revealed that DS (P≤ 0.010) considerably improved dynamic balance and static balance, whereas FR (P≤ 0.006) and DS (P≤ 0.024) significantly improved static balance. Agility and anaerobic performance showed no significant differences between the four protocols.
Conclusion: According to the results of the study, DS protocol showed better improvement in static and dynamic balance. Where as FR protocol has also been effective in improving static balance.
References
2. Kurt C, Firtin I. Comparison of the acute effects of static and dynamic stretching exercises on flexibility, agility and anaerobic performance in professional football players. FTR - Turkiye Fiziksel Tip ve Rehabilitasyon Dergisi 2016;62:206–13.
3. Perrier E, Hoffman M. Effects Of Static And Dynamic Stretching On Reaction Time And Performance In A Countermovement Jump: 801. Medicine and Science in Sports and Exercise - MED SCI SPORT EXERCISE 2009;41.
4. Amiri-Khorasani M, Gulick DT. Acute effects of different stretching methods on static and dynamic balance in female football players. International Journal of Therapy and Rehabilitation Mark Allen Group; 2015;22:68–73.
5. Healey KC, Hatfield DL, Blanpied P, Dorfman LR, Riebe D. The effects of myofascial release with foam rolling on performance. J Strength Cond Res 2014;28:61–8.
6. Yıldız M, Bozdemir M, Akyildiz Z. ACUTE EFFECTS OF PRE-EXERCISE FOAM ROLLING IN ADDITION TO DYNAMIC STRETCHING ON ANAEROBIC POWER. 2018;
7. Behara B, Jacobson BH. Acute Effects of Deep Tissue Foam Rolling and Dynamic Stretching on Muscular Strength, Power, and Flexibility in Division I Linemen. Journal of Strength and Conditioning Research 2017;31:888–92.
8. Belkhiria-Turki L, Chaouachi A, Turki O, Hammami R, Chtara M, Amri M, Drinkwater EJ, Behm DG. Greater volumes of static and dynamic stretching within a warm-up do not impair star excursion balance performance. J Sports Med Phys Fitness 2014;54:279–88.
9. Handrakis JP, Southard VN, Abreu JM, Aloisa M, Doyen MR, Echevarria LM, Hwang H, Samuels C, Venegas SA, Douris PC. Static stretching does not impair performance in active middle-aged adults. J Strength Cond Res 2010;24:825–30.
10. Chatzopoulos D, Galazoulas C, Patikas D, Kotzamanidis C. Acute Effects of Static and Dynamic Stretching on Balance, Agility, Reaction Time and Movement Time. Journal of sports science & medicine 2014;13:403–9.
11. Wiewelhove T, Döweling A, Schneider C, Hottenrott L, Meyer T, Kellmann M, Pfeiffer M, Ferrauti A. A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. Front Physiol 2019;10:376.
12. Hsu F-Y, Tsai K-L, Lee C-L, Chang W-D, Chang N-J. Effects of Dynamic Stretching Combined With Static Stretching, Foam Rolling, or Vibration Rolling as a Warm-Up Exercise on Athletic Performance in Elite Table Tennis Players. Journal of Sport Rehabilitation Human Kinetics; 2020;30:198–205.
13. Chen A-H, Chiu C-H, Hsu C-H, Wang I-L, Chou K-M, Tsai Y-S, Lin Y-F, Chen C-H. Acute Effects of Vibration Foam Rolling Warm-Up on Jump and Flexibility Asymmetry, Agility and Frequency Speed of Kick Test Performance in Taekwondo Athletes. Symmetry Multidisciplinary Digital Publishing Institute; 2021;13:1664.
14. Total Foam Rolling Techniques: Trade Secrets of a Personal Trainer by Steve Barrett - PDF Drive [Internet]. [cited 2023 Feb 25]. Available from: http://www.pdfdrive.com/total-foam-rolling-techniques-trade-secrets-of-a-personal-trainer-e175921600.html
15. Halperin I, Aboodarda SJ, Button DC, Andersen LL, Behm DG. ROLLER MASSAGER IMPROVES RANGE OF MOTION OF PLANTAR FLEXOR MUSCLES WITHOUT SUBSEQUENT DECREASES IN FORCE PARAMETERS. Int J Sports Phys Ther 2014;9:92–102.
16. Schleip R. Fascial plasticity – a new neurobiological explanation Part 2. Journal of Bodywork and Movement Therapies 2003;7:104–16.
17. Herda TJ, Cramer JT, Ryan ED, McHugh MP, Stout JR. Acute Effects of Static versus Dynamic Stretching on Isometric Peak Torque, Electromyography, and Mechanomyography of the Biceps Femoris Muscle. Journal of Strength and Conditioning Research 2008;22:809–17.
18. Fletcher IM, Jones B. The effect of different warm-up stretch protocols on 20 meter sprint performance in trained rugby union players. J Strength Cond Res 2004;18:885–8.
19. Jaggers JR, Swank AM, Frost KL, Lee CD. The Acute Effects of Dynamic and Ballistic Stretching on Vertical Jump Height, Force, and Power. Journal of Strength and Conditioning Research 2008;22:1844–9
20. Costa PB, Graves BS, Whitehurst M, Jacobs PL. The acute effects of different durations of static stretching on dynamic balance performance. J Strength Cond Res 2009;23:141–7.
21. Junker D, Stöggl T. The Training Effects of Foam Rolling on Core Strength Endurance, Balance, Muscle Performance and Range of Motion: A Randomized Controlled Trial. J Sports Sci Med 2019;18:229–38.
22. Zhang Q, Trama R, Fouré A, Hautier CA. The Immediate Effects of Self‐Myofacial Release on Flexibility, Jump Performance and Dynamic Balance Ability. Journal of Human Kinetics 2020;75:139–48.
23. Faigenbaum A, Kang J, Mcfarland J, Bloom J, Magnatta J, Ratamess N, Hoffman J. Acute Effects of Different Warm-Up Protocols on Anaerobic Performance in Teenage Athletes. Pediatric exercise science 2006;17:64–75.
24. Chaouachi A, Castagna C, Chtara M, Brughelli M, Turki O, Galy O, Chamari K, Behm DG. Effect of Warm-Ups Involving Static or Dynamic Stretching on Agility, Sprinting, and Jumping Performance in Trained Individuals. The Journal of Strength & Conditioning Research 2010;24:2001.
25. Bishop DC, Middleton G. Effects of static stretching following a dynamic warm-up on speed, agility and power. Journal of Human Sport and Exercise 2013;8:391–400.
26. Seçer E, Kaya DÖ. Comparison of Immediate Effects of Foam Rolling and Dynamic Stretching to Only Dynamic Stretching on Flexibility, Balance, and Agility in Male Soccer Players. Journal of Sport Rehabilitation Human Kinetics; 2021;31:10–6.
27. Van Gelder LH, Bartz SD. The Effect of Acute Stretching on Agility Performance. The Journal of Strength & Conditioning Research 2011;25:3014.
28. KENDALL BJ. The Acute Effects of Static Stretching Compared to Dynamic Stretching with and without an Active Warm up on Anaerobic Performance. Int J Exerc Sci 2017;10:53–61.
Article Sidebar
Article Details
This work is licensed under a Creative Commons Attribution-NonCommercial 4.0 International License.
All articles published in JPTCP are licensed under Copyright Creative Commons Attribution-NonCommercial 4.0 International License.
Sarika Chaudhary
Assistant Professor, MYAS-GNDU Department of Sports Sciences and Medicine, Guru Nanak dev university, Amritsar, Punjab, India
Jash Desai
Masters In Physiotherapy (Sports Physiotherapy), MYAS-GNDU Department of Sports Sciences and Medicine, Guru Nanak dev university, Amritsar, Punjab, India