International Journal of Sports Science, cilt.7, sa.3, ss.99-104, 2017 (Hakemli Dergi)
Frequently used methods for warm-up are after-jogging static stretching performed at the aerobic intensity or
loaded exercises applied in the dynamic style. Studies report that voluntary contractions to be performed from a mild level
such as dynamic warm-up to high intensity before performing an athletic activity will increase power production and
performance by activating the nerve-muscle function while static stretching decreases the relevant performance. Studies
examining the effect of warm-up protocols on the balance performance in the literature are scarce. The aim of this study is to
examine the acute effects of static and dynamic warm-up methods on balance performance. 3 different warm-up protocols
were applied to fifty Physical Education and Sports students (21.5 ± 1.8 years, 177.7 ± 6.2 cm and 77.7 ± 5.4 kg) on
non-consecutive days. Protocol A consisted of 5-minute low-intensity running and Protocol B consisted of static stretching
exercises for the lower extremity following Protocol A (at intervals of 30 sec. and 10 sec. twice accompanied by pain).
Protocol C was dynamic stretching (each exercise was repeated twice for 10 m. at increasing intensity after resting for 10
seconds) following Protocol A. The subjects performed the Star Excursion Balance Test after each warm-up protocol (Grible
& Robinson, 2008). Protocols A, B, and C were compared with the variance analysis (ANOVA) and posthoc methods in
repeated measurements. It was determined that there is a significant increase in all balance performances in Protocol B when
compared to Protocol A (p<0,05). It can be said that both static stretching and dynamic stretching practices increase the
balance performance. The most striking result of this study is that the expected negative effect of static stretching did not
occur. Thus, warm-up methods that include static or dynamic stretching can be used before activities requiring dynamic
balance in sports such as gymnastics.