Sprint performance adaptations through different warm up stretching approaches
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Background and Aim. Stretching is a crucial component of athletic warm-up routines, influencing flexibility and performance. Static stretching (SS) is commonly used to improve range of motion, whereas dynamic stretching (DS) is often preferred for enhancing explosive movements. The comparative effects of these stretching techniques on sprint performance across multiple distances remain a subject of interest. Materials and Methods. Forty male football players (18–23 years) from SRM Institute of Science and Technology were randomly assigned to a Static Stretching Group (SSG) or a Dynamic Stretching Group (DSG) (n = 20 each). Both groups completed a six-week stretching routine performed before sprint training, five days per week. Sprint times over 10 m, 20 m, 30 m, 40 m, and 50 m were recorded before and after the intervention. A mixed-design ANOVA was used to assess group × time interaction effects, supported by effect sizes and 95% confidence intervals. Results. Both groups showed statistically significant improvements in sprint times after six weeks. However, the DSG demonstrated comparatively greater gains, particularly in the mid-to-long sprint distances (30–50 m), where moderate to strong interaction effects were observed (partial η² = 0.21–0.33). Improvements in the SSG were smaller in magnitude, reflecting modest but meaningful performance changes. Correlation analyses indicated strong relationships among sprint distances, while anthropometric variables showed minimal association with sprint outcomes. Conclusions. Dynamic stretching appeared to provide greater short-term benefits for sprint performance compared to static stretching, especially during mid-sprint and longer sprint phases. Although the findings are encouraging, they should be interpreted cautiously due to study limitations such as sample size and intervention duration. Incorporating dynamic stretching into warm-up routines may be a practical strategy for athletes, but further research with larger and more diverse samples is recommended.
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