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G. Gregory Haff, PhD, CSCS, FNSCA
about theAUTHOR
G. Gregory Haff is an
ssistant professor
n the Division of
Exercise Physiology at
he Medical School at
West Virginia University
n Morgantown, WV.
He is a member of
he National Strength
nd Conditioning
ssociations Board
f Directors. He
s a Fellow of the
National Strength
nd Conditioning
ssociation. Dr.
Haff received the
National Strength
nd Conditioning
ssociations Young
nvestigator Award
n 2001.
fitnessrontlines
nscas performance training journal www.nsca-lift.org volume 8 issue 6
If you must use staticstretching in a warm- upit should be immediatelyfollowed by a sport-specific
dynamic warm-up.It is widely accepted that static stretching inhibits peror-
mance in strength and power activities. While it is clear
that static stretching causes these negative afects, many
coaches still employ their use as part o pre-training or
competition preparations. Researchers rom the Austra-
lian Institute o Sport recently examined the efects o
combining static stretching with a sport-specic dynamic
warm-up in order to determine i perormance decre-
ments could be prevented. Thirteen netball players per-
ormed either a submaximal run ollowed by 15 minutes
o static stretching and a netball-specic warm-up or a
dynamic stretching routine ollowed by an identical net-
ball-specic warm-up as part o a pre-training/competi-
tion protocol. Perormance was assessed with the use o a
vertical jump test and a 20m sprint test ater the dynamic
or static stretching portion o the warm-up and ater the
netball-specic warm-up. Results indicated that the static
stretching protocol resulted in a signicant reduction in
vertical jump perormance (-4.2%) and 20m sprint time
(+1.4%) when compared to the dynamic stretching pro-
tocol. However, ater the netball-specic warm-up there
was no diference in vertical jump heights or sprint times
between the two groups regardless o i static or dynamic
stretching was perormed as part o the whole warm-up
protocol. Based upon these ndings, it was concluded
that i a static stretching regime is used, it should be im-
mediately ollowed by a sport-specic warm-up protocol
in order to prevent any o the harmul efects associated
with static stretching. While the ndings o the investiga-
tion are interesting, more research is warranted to deter-
mine i this phenomenon consistently occurs.
Taylor, KL, Sheppard, JM, Lee, H, and Plummer, N.
Negative effect of static stretching restored when
combined with a sport specific warm-up component. J Sci
Med Sport. 12: 657 661. 2009.
The effects of a neuromuscuwarm-up programme onmuscle power, balance, speeand agility in female floorbal
players.It is well established in the literature that the war
protocol utilized can have an impact on the abili
express rapid movements. Recently, researchers
Finland examined the efects o a neuromuscular w
up protocol which included sport-specic running
nique, balance, jumping, and strengthening exercis
markers o perormance. The neuromuscular war
protocol was assessed to 119 oorball players while
women were placed into a control group. The interve
was perormed 1 3 times per week and took rough
minutes to complete. The efects o the protocol we
sessed by measuring static and countermovement
height, jumping over a bar, balancing on a bar, and
ing a gure 8 running test. Ater six months, it was d
mined that the intervention group was able to jump
the bar a greater number o times in 15 seconds and
able to balance on a bar or a longer time period. B
upon these ndings, it was concluded that integr
specic activities into the warm-up which target run
technique, balance, and jumping ability can result
enhancement in perormance characteristics.
Pasanen, K, Parkkari, J, Pasanen, M and Kannus, P. E
of a neuromuscular warm-up programme on muscle p
balance, speed and agility- A randomised controlled s
Br J Sports Med. 2009.
Strength and PowerParameters Predict SprintingPerformance.
It is commonly accepted that stronger athletes havadvantage in perorming sprinting-based activities
result o their enhanced ability to apply vertical o
Because o this relationship it may be warranted to e
ine the ability o markers o strength and power to
dict sprinting per ormance capacity. Recently resear
rom Greece examined the strength-power perorm
characteristics and sprinting ability in 25 male spri
Subjects were tested or squat jump height, counterm
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nscas performance training journal www.nsca-lift.org volume 8 issue 6
ment jump height, drop jump height, repeated jump capacity and 100m
print time. The 100m sprint was assessed or reaction time and speed at
0 m, 30 m, 60m and 100m. The times collected were then used to cal-
ulate mean velocities at 0 10 m, 10 30 m, 30 60 m, and 60 100
m. The reactive strength index was calculated as the diference between
he countermovement and squat jump heights. It was determined that
trength-power parameters and reaction time as assessed in the present
tudy explained 89.6% o the total variance seen in sprint time. Static jump,
eactive jump, drop jump, and reactive strength index perormance were
ighly correlated with mean velocities at all points throughout the 100m
print. Based upon these ndings, it is recommended to use squat jump,
ountermovement jump, reactive jump, and/or drop jump heights as per-
ormance assessments in order to determine the sprinters overall efec-
veness in sprinting activities.
mirniotou, A, Katsikas, C, Paradisis, G, Argeitaki, P, Zacharogiannis, E,
nd Tziortzis, S. Strength-power parameters as predictors of sprinting
erformance. J Sports Med Phys Fitness. 48: 447 454. 2008.
Combining leucine with whey proteindoes not result in a greater anabolicesponse post exercise when comparedo whey protein alone.is well accepted in the literature that leucine supplementation can re-
ult in an increase in muscle protein synthesis and anabolism. While it is
lear that leucine is important in stimulating this response, it is less clear
whether adding leucine to a whey protein supplement will result in greater
nabolic efects when combined with a resistance training bout. Recently,
esearchers rom the University o Texas Medical Branch in Galveston ex-
mined the efects o whey protein plus leucine on net protein balance in
ost-resistance training. Subjects perormed an intense bout o resistance
raining which targeted the legs ollowing the consumption o either a
lacebo (avored water) or whey protein and leucine (16.6g whey + 3.4g
eucine) drink. The arteriovenous amino acid balance across the leg was
measured in order to determine the anabolic responses to the two treat-
ment conditions. The arterial amino acid concentrations were signicantly
higher ater the consumption o the treatment beverage. These v
peaked between 60 120 minutes post-consumption. The treatment
erage stimulated signicant increases in leucine, threonine, and ph
alanine which remained elevated or 90 120 minutes ollowing in
tion. Additionally, the uptake o leucine, threonine, and phenylalanine
elevated during the 5.5 hours o post-treatment consumption. Whe
results o this study were compared to previous investigations, it wa
termined that the combination o whey and leucine supplements di
result in signicantly more anabolic responses then whey protein a
Thereore, it appears that whey protein, on its own, is su cient or in
ing an increased anabolic response to resistance training.
Tipton, KD, Elliott, TA, Ferrando, AA, Aarsland, AA, and Wolfe, RR.
Stimulation of muscle anabolism by resistance exercise and ingestion
leucine plus protein. Appl Physiol Nutr Metab. 34: 151 161. 2009.