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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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fitnessfrontlines

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.