THE EFFECT OF BASKETBALL WARM-UP ON VERTICAL JUMP, SPRINT .
THE EFFECT OF BASKETBALL WARM-UP ON VERTICAL JUMP,SPRINT TIME AND SHOOTING ACCURACYA THESISSUBMITTED TO THE FACULTY OF THE GRADUATE SCHOOLOF THE UNIVERSITY OF MINNESOTA BYMara Suzanne Reif-WennerIN PARTIAL FULFILLMENT OF THE REQUIREMENTSFOR THE DEGREE OFMASTER OF ARTSDr. Stacy IngrahamMay 2010
Mara Suzanne Reif-Wenner 2010
AcknowledgementsI’d like to thank Courtney Celt for her encouragement, tough love and never ending support; ToniReif and Paul Wenner for their confidence in me; Dr. Stacy Ingraham for her guidanceand backing of this project; Patrick Mach for teaching me the importance of controls; Dr.Robert Serfass and Dr. Michelle Everson for being on my committee.Cindy Hovet (University of Wisconsin River Falls Women’s Basketball Coach)for advice and assistance with subject recruitment; Carmen Pata (University of WisconsinRiver Falls, Strength and Conditioning) for the loan of testing equipment; Members ofthe University of Wisconsin River Falls Women’s Basketball Team for volunteering toparticipate in the study.Lisa Lendway of the UMN School of Statistics (Research Consulting – StatisticalClinic) for assistance with study design and Jihoon Ryoo School of EducationalPsychology (Office of Research Consulting, ORC) for assistance with statistical analysis.i
AbstractA majority of basketball athletes do a warm-up up prior to playing basketball.This study examines the effects of aerobic warm-up, static stretching and dynamicmovement on female athlete’s basketball performance. Fourteen female NCAA DivisionIII athletes were recruited to participate in this study. They were assigned differenttreatments on three different testing days. The treatments included different combinationsof aerobic warm-up, static stretching and dynamic movement. They were tested formaximum vertical jump, sprint time and shooting efficiency. There were no differencesbetween warm-up treatments for any of the tests. Therefore by completing a warm-upprior to playing basketball, the female basketball player is ready for anaerobicperformance.ii
Table of ContentsAcknowledgements . iAbstract . iiTable of Contents . iiiList of Tables vList of Figures . viChapter I1Introduction . 1Statement of the Problem . 3Delimitations . 3Limitations 4Assumptions .4Definitions 4Chapter II – Review of the Literature7Warm-up Intensity 7Warm-up and Injury Prevention .9Warm-up Using External Devices 11Anaerobic Performance Based on Playing Position .13Anaerobic Performance and Caffeine Consumption 13Anaerobic Performance and Menstrual Cycle .14Warm-up and Speed . 15Warm-up and Jump . 18Warm-up and Power .20Summary . 21iii
Chapter III – Methods23Subjects . 23Instruments 23Procedures .28Data Design & Analysis 33Chapter IV – Results34Chapter V – Discussion44Chapter VI – Conclusion48Reference List49Appendix57Appendix A: IRB Informed Consent Form . 57Appendix B: Athlete Questionnaire .61Appendix C: Description of Dynamic Movements . 62Appendix D: IRB Approval .63iv
Table #List of Tables1Latin Square Study Design . . 302Dynamic Movements from Warm-up Two and Three . 323Static Stretches from Warm-up Three . 324Subject Biometric Data .355Means of Subject Biometric Data .366Vertical Jump, Spring and Shooting Test Results . 377Comparison of Warm-ups for Vertical Jump Testing .8Comparison of Population Means for Guards and Posts . 4745v
Figure #List of Figures1Gymnasium Setup for Testing . 262Vertec System .3Nike SPARQ XLR8 Digital Timing System . 274Floor Spot Placements for the Shooting Accuracy Test .285Box Plots of Test Results .406Scatter Plots of Independent Variable Variance .417Univariate ANOVA Analysis of Vertical Jump 428Univariate ANOVA Analysis of Sprint Time .429Univariate ANOVA Analysis of Shooting Accuracy .4327vi
CHAPTER IIntroductionThere has been considerable research on athletic warm-up. Brooks, Fahey, Whiteand Baldwin (2000) state that the goal of the warm-up is to warm muscle tissue, preventinjury, fine-tune motor skills and prepare psychologically. These goals are widelyaccepted. However, the methods to accomplish the goals vary by sport and athlete.Brooks et al. (2000) assert that a warm-up needs to be activity specific, utilize the majormuscle groups used during the activity and progress at an increasing intensity. Thereforethere are many variables to consider when creating a warm-up.The nature of the specific sport plays an important role in the construction of awarm-up. For example the sport of basketball is a fast paced game. On average femalebasketball players perform 652 128 movements per game which corresponds to a newmovement every 2.82 seconds (Matthew & Delextrat, 2009). In addition “a combinationof factors including the small dimensions of the playing court, the short and rapidaccelerations necessary to the game, and the nature of the movements like jumps, alongwith significant number of recovery phases during free throws and time outs, tend to callon anaerobic, rather than aerobic, energy sources during active phases of the game”(Sellet, Perrier, Ferret, Vitelli, & Baverel, 2005, p. 294). Therefore to prepare an athletefor basketball the focus of the warm-up should be anaerobic movements such as sprintingand jumping.The athlete and coach also play an important role in the construction of a warmup. Athletes and coaches create warm-up routines based on personal beliefs, myths,anecdotal evidence, professional opinions and science. Shehab, Mirabelli, Gorenflo, and1
Fletters (2006) surveyed a group of Michigan High School coaches and found that amajority of coaches believe that pre-exercise stretching (PES) is beneficial by decreasinginjury rates, increasing mental preparation and is without obvious drawbacks. Accordingto the coaches, their beliefs about PES are influenced by personal experience andscientific research. Yet over ten years ago researchers determined that static stretchingwas not beneficial (Pope, Herbert, Kirwan, & Graham, 2000), may be harmful(Faigenbaum, Kang, et al., 2006; Fletcher & Jones, 2004; Nelson, Driscoll, Landin,Young, & Schexnayder, 2005; Sayers, Farley, Fuller, Jubenville, & Caputo, 2008) andwas not correlated with injury reduction (Pope et al., 2000). It is evident that there is alarge gap between the results of the research and its application by athletes and coaches.Team sports add the additional difficulty of developing a warm-up because oneroutine must be effective for an entire group of athletes. Finding research to aid in theconstruction of a team warm-up for female team sports can be challenging. Since thepassage of Title IV, the rate of female athletes participating in sport has increasedexponentially. Today 15,152 women play NCAA basketball (DeHass, 2008). But womenare still greatly under-represented in research with respect to warm-up. For example, ofthe four articles in peer reviewed journals about basketball warm-up and female athletes,three of them involve components of warm-up, ballistic stretching (Woolstenhulme,Griffiths, Woolstenmulme, & Parcell, 2006), wobble board training (Emery, Rose,McAllister, & Meeuwisse, 2007) and weighted vests (Faigenbaum, McFarland, et al.,2006), that are not commonly used by basketball teams. The lack of basic research onfemale athletes and warm-up components used by basketball teams makes creating aproperly designed warm-up difficult.2
Statement of the ProblemThere are no baseline studies on the effect of women’s basketball warm-up andbasketball performance. Teams use many different activities in their warm-up including,but not limited to: jogging, static stretching, dynamic movement and basketball drills, e.g.ball handling, shooting, etc. Additional research needs to be done to determine whichactivities to use for their warm-up and in what sequence. The most common componentsare jogging, static stretching and dynamic movement.The null hypothesis was:Static stretching and dynamic movement would have no impact onanaerobic performance of female basketball players.DelimitationsThere were three delimitations for this study.1. Subjects were disqualified from this study if they had recently had an injury oracquired an injury during the study period, especially lower limb. A lower limbinjury was defined as one which would inhibit the athletes from participating in anormal basketball practice or required new/additional bracing or taping.2. Subjects were disqualified from this study if they failed to complete all threetesting sessions.3. The group studied was from a single NCAA Division III institution and thereforenot a randomized population from all female basketball players. Therefore,3
conclusions that arise from this study cannot be generalized for higher levelfemale basketball athletes, all female team sport athletes or all female athletes.LimitationsThere were three limitations with this study.1. The athlete’s weight and height was not verified.2. The athlete’s intensity during the warm-up was not confirmed by heart rate orbody temperature.3. The athlete’s physical activity training was not controlled or accounted for.AssumptionsIt was assumed that the athletes filled out the questionnaire truthfully. It wasassumed that the athletes followed a similar routine on the testing days, e.g. wake uptime, food consumed, physical activity, etc. It was assumed that the athletes wereattempting maximum scores on the three tests.Definitions5-Step Jump Test: From a parallel stance behind the starting line, subjects maximallyjump from both legs to land on the left leg. Without stopping, maximally jump to theright leg, back to the left-leg, back to the right leg and finally stopping with a 2-leglanding. The distance from the starting line to the back of the most rearward heel isrecorded; The 5-step jump is a reliable measure that correlates well with vertical jump,long jump and isokinetic leg strength (McMillian, Moore, Hatler, & Taylor, 2006).4
Acetylcarnitine: A metabolite formed during intense muscular contraction.Active Warm-up: Movements designed to increase core temperature, blood flow andprepare the body for exercise (Fletcher & Jones, 2004).Ballistic Stretching: Controlled, bouncing movements performed at the end of the rangeof motion of a stretch (Woolstenhulme, Griffiths, et al., 2006).Dynamic Movement: Low-, moderate-, and high-intensity hops, skips and jumps, andvarious movement-based exercises for the upper and lower body (Faigenbaum, Kang, etal., 2006).Forward: Players on a basketball team that are typically bigger than guards and smallerthan posts. They are not quite as good ball handlers as guards and are typically quickerthan posts (Smith, 1999).Guard: Players on a basketball team that direct the offence and have superior ballhandling skills. They are typically shorter than forwards and posts (Smith, 1999).NCAA: National Collegiate Athletic AssociationPassive warm-up: Using external devices such as heat packs or blankets to passivelyheat the working muscles.PES: Pre-exercise stretchingPost: A player on a basketball team that is typically the tallest player and is responsiblefor defending the lane (Smith, 1999).Postactivation potentiation (PAP): Enhanced twitch potentiation following a bout ofheavy resistance training (Matthews, Matthews, & Snook, 2004).Proprioceptive neuromuscular facilitation: A combination of passive stretching andisometric contractions.5
Static Stretching: Stretching to the end range of movement and holding the stretch atthat point (Faigenbaum, Kang, et al., 2006).UWRF: University of Wisconsin River FallsVO2max: The maximum amount of oxygen the body can utilize during a specified periodof usually intense exercise.6
CHAPTER IIReview of the LiteratureBasketball warm-up routines are created to prepare the athletes to play basketball.Everything from the individual athlete to the nature of the sport needs to be carefullyconsidered. To create a warm-up, the first step is determining the nature of the sport. Forexample, basketball is an anaerobic sport. The second step is to decide on whichcomponents to include in the warm-up. Typically basketball warm-ups include staticstretching and dynamic movement. Finally, the duration and intensity of the warm-upneeds to be determined. Together these variables will affect injury rate and athleticperformance.Warm-up IntensityThe athlete’s warm-up intensity determines heart rate and body temperature priorto performance. Stewart and Sleivert (1998) studied the effect of warm-up intensities oncycle sprint times in male athletes. They found that the athlete’s total body temperaturewas a function of warm-up intensity and an increase in performance when an athlete’swarm-up was at 60-70% of their VO2max. Mohr, Krustrup, Nybo, Nielsen, and Bangsbo(2004) came to the same conclusion in their study of soccer players. They found that“high muscle temperature is important for performance during repeated sprints” (p. 159)and that this was true before the match and at the start of the second half, i.e. when theyhad the athletes warm up a second time during half time, the athlete’s sprintperformances were better in the second half than if they did not re-warm-up.7
What differentiates the two studies is Stewart and Sleivert (1998) found that sprintperformance was inhibited when the warm-up surpassed 80% VO2max. They did not citebody temperature as the source of performance decline but rather the metabolic depletionof energy stores. By analyzing muscle biopsies and body temperature, Robergs, et al.,(1991) came to the same conclusion. Gray and Nimmo (2001) found no difference inexercise time to exhaustion between active and passive warm-up groups, but did find adecrease in blood lactate response when an active warm-up was used. Blood lactate is abyproduct of glycolysis and is a biochemical response to powerful muscular contractions(Brooks, Fahey, White, & Baldwin, 2000). Their results support the previous researchers’findings that the decline in performance is due to a biochemical reaction not muscletemperature.To identify the biochemical cause for increased performance following activewarm-up, Gray, Devito, and Nimmo (2002) studied female athletes and found thatcompleting an active warm-up prior to a cycle sprint test resulted in higher concentrationsof muscle acetylcarnitine immediately prior to testing. They hypothesized that“accumulation of large pre-exercise stores of muscle acetylcarnitine provides the extrasubstrate for oxidative ATP production at the onset of exercise” (p. 2095). Not only didthey find that the active warm-up resulted in higher acetylcarnitine concentrations, butalso a higher oxygen uptake during the first thirty seconds of the test and lower relativeblood and muscle lactate concentrations. These findings support the correlation betweenmuscle acetylcarnitine concentrations and reduced muscles lactate concentrations duringhigh intensity exercise.8
Warm-up and Injury PreventionIn the past due to fear that subjects would become injured, researchers havedeclined to include a no warm-up control in their research. Faigenbaum, McFarland, et al.(2006) defend this practice by stating “because participation in warm-up activities beforeexercise or sport is a universally accepted practice, we considered it inappropriate foryoung athletes to participate in anaerobic performance tests in a completely rested state”(p.362). Thompsen, Kackley, Palumbo, and Faigenbaum (2007) cite similar concerns intheir study by stating “it is inappropriate for athletes to participate in anaerobicperformance tests in a completely rested state” (p.55). Therefore research on warm-upand injury prevention focuses less on the practicality of the warm-up but specifictreatments that can be incorporated into the warm-up that decrease injury rates.There are intrinsic and extrinsic factors that play a role in injury, e.g. an intrinsicfactor is ligament laxity and an extrinsic factor is shoe type. Hartig and Henderson (1999)stated that when studying male army recruits, these injury factors include, but are notlimited to, “volume of training, past injuries, previous physical condition, physicalanomalies, body weight, sex, training surface, equipment, training techniques, whetherthe subject smokes cigarettes, and hamstring flexibility” (p.175). A majority of theresearch focusing on warm-up, injury prevention and intrinsic factors examines therelationship between pre-event stretching, specifically static stretching and injury rates.Shehab et al. (2006) found that 93% of coaches believe that pre-exercisestretching decreases injury rates. Their beliefs are corroborated with published researchthat link muscle flexibility and increased injury risk factors. Hartig and Henderson (1999)note in their study on hamstring flexibility that “flexibility demonstrates a significant U-9
shaped relationship with the incidence of injury; subjects at both extremes of flexibilityare at more risk than the average group” (p. 175). Their research links an increased rate ofoveruse injuries with hamstring inflexibility in male military recruits. They assert thatdaily static stretching will increase hamstring flexibility and thus decrease injury rates.They also state that their results can be applied to other populations including athletes.Witrouw, Danneels, Asselman, D’Have, and Cambier (2003) identified hamstringinflexibility as an intrinsic risk factor for lower extremity injuries in professional malesoccer players. The conclusions from their study and the Hartig and Henderson (1999)studies used different definitions for inflexibility and increased injury risk. Hartig andHenderson (1999) defined the neutral hamstring position as perpendicular to the subject’sbody and defined the range of hamstring flexibility associated with an increase risk ofinjury at greater than or equal to 30 . Witvrouw et al. (2003) defined the neutralhamstring position as parallel to the subject’s body and defined the range of hamstringflexibility associated with an increase risk of injury at greater than or equal to 90 (0 byHartig and Henderson scale). With the evident gap in ranges, 30 , the application ofresults from these studies is population specific. Additionally, the authors note that onlymeasuring muscle flexibility and not other intrinsic and extrinsic risk factors is alimitation in this type of research.In an effort to better understand the relationship between injury rates andhamstring flexibility, Pope et al. (2000) examined the relationship between injury factors,intrinsic and extrinsic including hamstring flexibility, and injury rates in army recruits.They found that there was no correlation between pre-exercise static stretching and injuryrates, but that there was a strong correlation between age and/or physical fitness of the10
recruits and injury rates. Knapik et al. (2001) also found that other factors, such asaerobic capacity and smoking, were better indicators of injury rates in army recruits thanflexibility. Additionally, Knapik et al. (2004) found that educational courses on injuryawareness and prevention and including agility components in the prescribed warm-uphad a positive impact on injury reduction.There are a lot of curren
A majority of basketball athletes do a warm-up up prior to playing basketball. This study examines the effects of aerobic warm-up, static stretching and dynamic movement on female athlete’s basketball performance. Fourteen female NCAA Division III athletes were recruited to participate in this study. They were assigned different
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