2012 Athletic Guide Preparation for Soccer - Men's ... - Ohlone College

Fall 

12 

ATHLETE GUIDE PREPARATION FOR SOCCER 

COACH JAN ERIC NORDMO 

www.ohlonesoccer.com 

HONESTY 

INTEGRITY 

PROFESSIONALISM 

Ohlone College 43600 Mission Boulevard Fremont CA 94539-5847

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Table of Contents 

Introduction 3 

Coaching Staff 4 

Ohlone Staff 5 

Overview of Year 6 

Freshman & Sophomores, Transfer Students 

Preparation for Fall Season (Summer) 10 

Requirements, Fitness, Nutrition, Training 

Fall Season 12 

Classes, Training, Games 

Winter / Spring 14 

Classes, Training, Games 

Summer Classes 15 

Summary 15 

Suggested Fitness Routines 16 

Nutritional Information 18 

Attachments 

OHLONE MEN’S SOCCER PERSONAL INVENTORY 

FITNESS ARTICLES 

Schedule 

Campus Map

3 

INTRODUCTION 

Welcome to Ohlone College and the men’s soccer team at Ohlone. We are glad that you 

have chosen Ohlone. The coaching staff hopes that you will find your experience here at our 

school an invaluable and rich learning opportunity. We want your time here to be rewarding and 

fun. We wish to inform you and or remind you of a few things. 

• Being a student-athlete at Ohlone will challenge you. 

• You will have many responsibilities as an athlete and a student. It is your responsibility 

to be both and be prepared. 

• Your class work is important, we wish you to maintain an acceptable GPA, 2.0 is 

minimal but our team goal is 3.0. 

• Your soccer work is important; you must also maintain a level of play and fitness that is 

acceptable. 

• You will be responsible for informing your coaches of your grades on a regular basis. 

• You will be responsible for sharing, with your instructors, your training and game 

schedules. 

• You will be responsible for resolving class work and soccer conflicts without 

compromising either. 

This year our campus is undergoing a number of exciting changes. Part of this is a new 

soccer field and stadium. Unfortunately we will play off campus this year at Fremont Central 

Park while construction is underway. More information on this provided herein. We all look 

forward to your successful completion of your degree at Ohlone and your successful participation 

in the Ohlone Athletic Program. 

Respectfully, 

The Ohlone Men’s Soccer Coaching Staff 

ATHLETE GUIDE PREPARATION FOR SOCCER 3

4 

Coaching Staff 

Head Coach: 

Jan Eric Nordmo, o 510-659-6529, m408-968-6125, jnordmo@ohlone.edu 

1 st Assist. Coach: 

Servio Valle, m 510-943-9700, savaztk@gmail.com 

Fitness/Goal Keeper Coach: 

Butch McGrew, m 408-781-2418, mcgrewb@sbcglobal.net 

Volunteer Assistant Coach: 

________________________________________________ 

Ohlone Staff 

Athletic Director: 

Chris Warden, 650-659-7382, cwarden@ohlone.edu 

Athletic Secretary 

Laura Martinez,510- 659-6044, LMartinez@ohlone.edu 

Athletic Counselor 

Michael De Unamuno, 510- 742-2347, MDeUnamuno@ohlone.edu 

Athletic Trainer 

Jeff Roberts, 510/659-6501, JRoberts@ohlone.edu 

Assistant Trainer 

Lindsey La Dew, 847/715-6599, lnladew@gmail.com

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Athletics Technician 

Frank Martinez, (510) 979-7964, fmartinez@ohlone.edu 

Ohlone Security http://www.ohlone.edu/org/security/ 

(510) 659-6111 (Fremont) 

(510) 742-2311 (Newark) 


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Overview of Year 

Your first experience of the new season will begin with summer class. The class is 

designed to get you familiar with the head coach and your teammates. You will be tested 

and introduced to some fundamentals of tactics. Your technical abilities will be assessed 

and your overall fitness will be improved. This year the class starts July 9, 2012 and will 

role right into your regular fall training and season. You will have an opportunity to get a 

physical done on this day or within a few days of it, if you have not already received one. 

More information will be e-mailed to your prior to this. This year there will be no break 

between these class / programs. This is great for a continuation of periodization training 

program as you will be given cross training opportunities. Leading up to this class 

however, you will most likely have some time off. During this time off, it will be your 

responsibility to recover if need be, to maintain your fitness and your play, as you will be 

severely challenged when you arrive in CAMP on the assigned date. If you did not 

attend summer class you will be first introduced to all at the first class meeting in: 

FALL SOCCER DOUBLE DAYS CAMP: 

This year the class will first meet: WEDNESDAY AUGUST 15, 2011 

You should arrive at: 9 AM 

Where: Soccer Field, Fremont Central Park 

More details on your first day in FALL SOCCER DOUBLE DAYS CAMP will 

be explained later. There are no try-outs, all interested students and able to demonstrate 

exceptional skills will be accepted into the class and camp. However, we will only suit 

between 20 and 22 players for games. Therefore, playing in games will be a competitive 

selection process. There are no guarantees you will play in a game, but you will be part of

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the class and expected to participate in all events unless the coaching staff has deemed 

you not ready for participation, or you have failed to qualify for the class for other 

reasons. 

You will be asked to participate in fundraisers during season, including a golf 

tournament in September that will benefit the entire athletics program. Each player will 

need to contribute to this, either financially or through donations or by finding sponsors. 

You will have the chance to buy Ohlone gear, please see team web page. These sales will 

help support our program. We hope that you will buy at least two items. You will be 

asked to find sponsors for the program as well. Please see sample letter in this packet. 

Additionally, you will be asked to help with concessions sales and in maintaining our 

clubhouse. Other activities will be announced during the season. You will be issued 

equipment at the end of week one, assuming you have completed the first week of 

CAMP. You must keep your gear clean and return it at seasons end. Failure to do this 

will result in a hold on your academic records until returned or paid for completely. At 

this time we ask that you complete and submit to the Head Coach your OHLONE 

MEN’S SOCCER PERSONAL INVENTORY form. 

The season will run from mid August to December. In August we will have a teambonding 

event and other activities. 

FISHING & OVERNIGHT CAMPING (MANDATORY) 

For this year the event will occur: AUGUST 21 & 22, 2012 (Tuesday / 

Wednesday), You should arrive at: 7 AM 


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Details: Expect to be gone 30-36 hours. Please see the schedule at the end of this 

packet or it will be provided to you in July. 

Annual Alumni Game – August 24, 2012, 11 AM (See Schedule) 

All rostered players for this fall will participate in an annual Alumni game and BBQ 

on Friday 11 AM. This will be part of our annual fundraising program. 

Awards Banquet - DECEMBER 9, 2012 

After the season, we will have a team banquet. 

You must arrive at: 6 PM – 8:30 PM 

Details: Dinner and awards, all are invited, as are your guests, cost for guests is $20. 

Place: 

TBA 

In the winter/spring you will need to sign up for the soccer classes, some will be 

ATH or PE classes. Your coaches will keep you advised. Your team will be scheduled 

for (3) play dates in the spring. Please consider this when looking for work in the spring. 

You will be signing up for summer classes as well. You may be invited to work at our 

youth summer soccer camp. The soccer program at Ohlone is year around. You may not 

participate on other club teams during the fall or winter/spring semesters. 

Please see specific information for your class: 

FRESHMEN 

You will need to make sure you are signed up for all classes pertaining to soccer 

during the year. Details of these classes will be made available on our team web page. 

You should know that as an athlete at Ohlone you are given first opportunity to register 

for classes. Take advantage of this. You should already be considering your next college

9 

challenge, we ask that you talk to us about your soccer plans at a four year school and 

already be preparing for that by making contact with those coaches. Keep in mind you 

must have completed 24 units to play again as a sophomore next year. Keep track of your 

classes. Freshmen will be assessed during the first week of CAMP. It is possible, if we 

deem that you to need more development, you many be RED SHIRTED, which 

effectively means you will train, but not play in games, this will preserve a year of soccer 

for your college future. Also, if you get injured it may still be possible to RED SHIRT 

you depending upon the circumstances. Please see the athletic counselor with any 

questions. 

SOPHOMORES 

You should already have a plan for your four-year school if you plan on going. 

Keep the coaching staff informed of your intentions. Do not wait until the last minute to 

have us contact coaches for you. Keep in mind that your grades need to be strong to 

move on. Also, keep in mind that you must have 24 units under your belt if you intend 

to play this year. RED SHIRTING is also a possibility for sophomores. 

TRANSFER STUDENTS 

Transfer students coming from another school must complete the appropriate forms 

with the athletic counselor. If you are coming from a school and have not played 

previously in college soccer this should be very straight-forward. If you are coming from 

another school and have played, you will need to obtain at least 12 units at Ohlone 

College and or have successfully achieved at least 24 units since the start of your first 

season of play depending upon whether you have come from another JC or a four year 


10 

school. You will need to see the athletic counselor to ensure this. Also you will need to 

be cleared by our athletic executive secretary. 

Preparation for Fall Season (Summer) 

Requirements 

You will need to have the following completed to actively participate in the 

athletic programs at Ohlone: 

• Signed Physical (MD only) see www.ohlonesoccer.com for a 

downloadable copy of the form 

• imPACT testing, a baseline test to help diagnosis possible concussions 

• Green Card, a medical information card 

• Insurance card, indicates your insurance status 

• Others, SEE Jeff Roberts 

Fitness 

You will have certain baseline fitness requirements when you arrive at CAMP. 

We expect all players to come healthy and prepared to play, you will be expected 

to achieve the following simple fitness goals at CAMP: 

• Run: 45 minutes without resting 

• Run: 3 miles in less than 25 minutes 

• Sprint 20 yds.: 2.8 secs. 

• Sprint 40 yds.: 5.2 secs. 

• Sprint 120 yds.: 15.2 secs.

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• Vertical Leap Ability (Various Tests) 

• Juggle 100 times without dropping the ball. 

• Juggle 50 yards without dropping the ball. 

Your body weight, height, BMI, % Body fat will all be tested and recorded on a 

regular basis. There are no requirements here as each athlete is different, 

however, we will help you assess and set goals as appropriate. Be sure you are 

going to bed early and getting up early. Keep a consistent schedule when it comes 

to this. Rest is just as important as work. You will be expected to train two times 

a day for the first two weeks at CAMP, 2 hours per session or about 4 hours a 

day. You must be prepared for this at CAMP. After camp, trainings will vary 1 

hour to 1.5 hours. You will need to do weight training additionally on your own 

at least 3-4 days a week, (30) to (45) minutes at your own choosing. Emphasis 

will be placed on core training, vertical jump ability, yoga and meditation. Please 

see the workout suggestions at back of this packet. 

Nutrition 

Please see the guide at the back of this packet. We strongly recommend that you 

do not eat fast foods, avoid caffeine when possible, stay away from sodas and diet 

drinks. Be smart in your selections. Be well hydrated for CAMP. Eat before you 

come to CAMP. 

Training 

For CAMP, you will participate in two sessions a day. CAMP will be held for 

(5) to 10 days depending on schedule. 

ATHLETE GUIDE PREPARATION FOR SOCCER 1 

1

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TRAINING DATES ARE: August 13-17, August 21-23 

SESSIONS ARE: 9 AM to 11 AM and 1 PM to 3 PM 

Exception date: the 21st and 22nd 

Format: Morning fitness and technical training, Afternoon, fitness and tactical 

Needs: White Socks, Shinpads (mandatory), Blacks shorts, white t-shirt, water 

bottle, bring lunch or prepare to get lunch and eat with team. Sunscreen. Cleats. 

Running shoes. 

Summer Classes 

You will need to register for the following classes: 

PE-303A2-02 (054580) Soccer* 

2012 Summer Term 07/09/12 - 08/16/12 

07/09/2012-08/16/2012 Laboratory (04) Monday, Tuesday, Wednesday, Thursday 

09:15AM - 10:30AM, Irvington Community Park, Room ICP - Other Off 

Campus 

*Additional fitness classes may be offered. Please see the team web page. 

Fall Season 

Classes 

You will need to register for the following two classes: 

ATHL-110A3-04 (056117) Sport Specific Training 

2012 Fall Semester 08/27/12 - 12/14/12 

08/27/2012-12/14/2012 Laboratory (04) Monday, Wednesday, Friday 01:45PM - 

02:45PM, Epler Gymnasium, Room 9104B Main Campus*

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ATHL-223-01 (053118) Intercollegiate Soccer, Men 

2012 Fall Semester 08/27/12 - 12/14/12 

08/27/2012-12/14/2012 Laboratory (04) Monday, Tuesday, Wednesday, Thursday, 

Friday 03:00PM - 05:05PM, Mission San Jose High School, Room MSJ-SOCF - 

Other Off Campus * 

* Note: Actual training times will vary. Currently we expect to meet for trainings 1:00pm to 3:30pm, 

Monday, Wednesday, Thursday. Games will be played Tuesday, Friday, 1:30pm to 4:00pm kick off. 

You must maintain at least 12 units at all times. If you fall below this or your GPA 

drops below our set standard you will become ineligible to play in games. You will still be 

required to train and participate with the team in other events. You will still be required 

at training if injured. You must report all injuries to your coaches. 

Training 

Actual class training will be daily except when we have games. 

Days: M-F 

Time: 1:00 PM to 3:30 PM 

Where: Soccer Field or assigned area. 

Please always come with all your issued gear. 

Games 

Home 

Please see game schedule. For home games you must be at the assigned area 1 hour 

and 45 minutes prior to kick. Field and area preparation will begin 1 hour 30 minutes 

prior. Team meeting will occur one-hour prior to kick off. Warm up will occur 


3

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approximately 45 minutes prior to kick off. End of game will require a short meeting and 

clean up. All players will suit for home games, unless otherwise directed by coaches. 

Away 

For away games we will only bring 18 to 20 players. You will travel in assigned 

travel outfit. Polo, khaki pants or shorts and dress shoes. Polo will be discussed at first 

meeting. Transportation will be provided. We will provide a meal on return from 

games. If you miss the team transportation you will be required to find your own way to 

the game. Players not assigned to suit up for away games may attend on their own. 

Winter / Spring 2013 

Classes 

Please expect to sign up for the soccer class and associated condition class. This goes 

for freshman and sophomores. Class numbers will be announced on the team web page 

in December. 

Training 

Trainings will be held Monday to Thursday at the assigned times. Expect to see 

fitness or cross fit training and a soccer coaching or indoor soccer class. Early registration 

is strongly suggested. 

Games 

Game times will be announced in March and April. We will play on three dates 

only. Up to two games per date may be scheduled.

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Summer Classes 2013 

All returning players will be expected to sign up for summer classes. Graduation 

sophomores are also welcomed. Please see the team web page for these details in late 

May. 

Other Information 

Occasionally we will need student drivers to help us transport to away games, if you 

are interested in assisting please visit the Ohlone Security web page and download the 

Driver Authorization form found at 

http://www.ohlone.edu/org/security/approveddrivers.html. 

Reminder Past Participants at another College 

If you have previously participated in soccer at another school you will need to have 

a tracer put on your past school records to verify your eligibility to play at Ohlone. Please 

let your coach know if this is the case with you. 

Summary 

Thank you again for becoming a Renegade. We look forward to your participation 

with our program. If you are in need of additional information, please do not hesitate to 

contact your coaches or counselor. 

Remember that you will be representing yourself, your school, your teammates, your 

coaches and community. We expect the highest commitment from you and we hope that 

you will share in our values of Honesty, Integrity and Professionalism. Be HIP! 

See you on the field! 

Coach Nordmo and Staff 

GO RENEGADES! 


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Suggested Work Out Routine 

Repeat this workout weekly for two weeks 

This suggested workout will help you be prepared for CAMP. 

Day 1, Day 3, Day 5 (1 hour 15 minute) 

Warm-up 10 min. – Cardio light jog or bike 

Strength building – Pick two different muscle groups each day. 

(4) strengthening exercises per muscle group 8-12 reps, weight lift to failure i.e. 

Progressive weight / resistance added final set should bring near to failure, total of (8) 

exercises a day, work in pairs if possible 

Work out 1 – Weight training 20 min. 

Selected two muscle groups, and do 4 exercises on each muscle group i.e. 

4 biceps / 4 triceps 

4 Leg / 4 back 

4 Shoulder / 4 arms 

4 Abs/ 4 Chest 

Vertical Jumps for height (Box or Platform Jumps) 

Re. Abs – us bars / medicine balls to increase weight / change inclination – Reps should 

be 4 x recommended above 

Work out 2 - Aerobic/anaerobic exercise work 20 min. 

Run – 30 min. Goal HR 135 Sustained run with 

Short Burst includes 10x short 15 second bursts of speed Goal HR 145-165 - This can 

be done outside. 

Work out 3 – 10 -15 min. 

Stretching – Pick 4 to 5 paired stretching legs, add 

Back Stretches 

Hams 

Quads 

Chest 

Core Exercise Plyometrics 

Yoga / Meditation – 10-15 min. 

Leg Work - 5 min. 

10x Lunges Front / Backward, distance 18 yards 

Cool Down – 2 min.

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Day 2, Day 4 and Day 6 (75 minute routine) 

Warm up 5 min. 

Dynamic 5-10 min. 

Ball work with speed (Equipment: Ball and Cones) 20 min. 

Dribbling (Repeat each x times) 

Dribble ball 20 yards in 20 yard by 1-yard grid, do not fall outside grid, keep your time 

(Repeat 5x) 

Dribble ball 40 yards in 40 yard by 1 yard grid, do not fall outside grid, keep your time 

(Repeat 5x) 

Dribble ball 18 yards in a grid 6 yards by 6 yards, dribble side 1 to side 2, back to side 1 

finish at side 2, keep your time (Repeat 10x) 

Incremental ladder work outside Set up 6 cones 10 yards apart (Equipment: Ball and 

Cones) 15 min. 

Sprint 10 yards, do 10 push ups, sprint back, (No Rest) 

Sprint 20 yards do 20 push ups, sprint back, (No Rest) 

Continue this to 30 yards, 40 yards, then 50 yards, come down the ladder, 40, 30, 20, 10 

Repeat this 3 times. Add ball to make more challenging 

Core / Leg work Goal HR 145-165 10-15 min. (Equipment: Training ladder or use 

cones, 12-15, placed one yard about) 

Ladders 20x (vary step routine) 

Single Leg Hops 10x (5x per leg) 

Double Leg Hops for Distance 10x 

Complete with 15-minute jog with ball or juggling 

Cool Down – 2 min. 

Quick Facts... 

• Athletes achieve peak performance by training and eating a variety of foods. 

• Athletes gain most from the amount of carbohydrates stored in the body. 

• Fat also provides body fuel; use of fat as fuel depends on the duration of the 

exercise and the condition of the athlete. 

• Exercise may increase the athlete's need for protein. 

• Water is a critical nutrient for athletes. Dehydration can cause muscle cramping 

and fatigue. 

Source by J. Anderson, L. Young and S. Prior (2010) 


7

18 

General Nutrition for Performance and Health 

Source: Laurie Ward 

1. Food categories 

a. Carbs - main source of energy 

i. Includes fruit/veggies 

ii. Whole grain breads, cereals, etc. 

b. Protein - repairs worn muscles, increases length of satiety 

i. Complete proteins: meat, fish, eggs, milk, cheese, and yogurt 

c. Fat - increases length of satiety, heart-health benefits 

i. Oils, nuts, avocado, nut butters 

2. Importance of balanced meals and including AM/PM snacks 

a. Blood sugar balance 

i. Prevents extreme highs and lows 

ii. Ensures muscle glycogen storage 

iii. Enhances performance 

b. Limit hunger and cravings 

c. Provides constant energy 

d. Examples: 

I. Oatmeal with milk and fruit vs. cereal 

ii. Turkey and cheese sandwich vs. pizza or a 

cheeseburger 

iii. Chicken sausage pasta with veggies v. plain pasta 

3. Making it easy 

a. Smoothies 

i. Yogurt/milk, protein powder, frozen berries 

b. Carry snacks 

i. Proteins: Lean meats, string cheese, yogurts, cottage 

cheese 

ii. Fats: trail mix, 

iii. Veggies: snap peas, sliced bell peppers 

IV. Fruits: apples, bananas, berries 

4. A word about sugar – HAS NO PLACEOUTSIDE COMPETITION 

Pre-Competition/Practice Nutrition 

1. Eat medium-sized meal 2-3 hours before competition 

a. Focus on carbohydrates 

b. Balance with small amount of protein 

c. Limit fat to prevent stomach upset 

I. Examples: 

1. Chicken and bean burrito, fruit 

2. Turkey and cheese sandwich, fruit 

3. Others? 

2. Timing is essential!

19 

a. Medium-sized meal 2-3 hours before competition 

b. Gatorade, gel, bar, etc. 30-45 minutes before competition 

3. Adequate fluids throughout the day 

a. Eight cups is lower limit for the average person 

b. Athletes need 10or more cups of water/sports drink 

During Competition/Practice 

1. Fluid intake 

a. Rule of thumb: 2 cups per hour of activity 

b. Use sports drinks* 

i. Glycogen can be used for energy for approx. 60-90 

minutes 

II. Decline in performance after this time period 

Recovery Nutrition 

2. Golden Rule: Replenish within 30 minutes following exercise 

a. Goal is to get glucose into the muscles immediately 

b. After this timeframe, absorption decreases by 50% 

3. Aim for simple carbohydrates and smaller amount of protein 

a. Fruit, followed by peanut butter and honey sandwich 

b. Chocolate milk 

c. Recovery drink or smoothie 

Sample Meal Day 

Breakfast: 

Egg burrito, apple 

Oatmeal (made with milk), berries or banana 

Cereal topped with fruit 

Waffles/pancakes/french toast, cottage cheese/PB, fruit 

Morning Snack: 

Trail mix (almonds, peanuts, dried fruit) 

Peanut butter and honey sandwich, banana 

Lunch: 

Turkey avocado sandwich (lettuce, tom); baked chips, fruit 

Wrap: tuna, spinach, tomato, cheese; pretzels and fruit 

Burrito (beans, chicken, cheese), lettuce and tomato 

Afternoon Snack: 

Yogurt and fruit (or smoothie) 

Dinner: 

Pasta w/ meatballs, chx, chx sausage, salad/cooked veggies 

TJs pizza (chicken or lean ground beef, veggies, cheese) 

Cheeseburgers (lite bun, lettuce, tomato, lean ground beef) 


9

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PM Snack: 

Popcorn 

Cereal 

Frozen yogurt 

Peanut butter sandwich 

Yogurt and fruit 

Reference: 

J. Anderson, L. Young and S. Prior (2010) Nutrition for the Athlete. CSU. Retrieved from 

http://www.ext.colostate.edu/pubs/foodnut/09362.html 

L. Ward (2009) Lite for Life [Lecture Notes] Retrieved from 

http://www.losgatosfitness.com/los_gatos_fitness_laurie_ward.shtml

OHLONE MEN’S SOCCER PERSONAL INVENTORY 

(PLEASE READ ENTIRELY BEFORE COMPLETING) 

NAME:_____________________________________ STUDENT ID #___________ 

EMAIL:___________________________________MOBILE PH#_______________ 

CURRENT: HEIGHT:_____ WEIGHT:_____ DESIRED WEIGHT:____ 

PREVIOUS SCHOOL:__________________________________________________ 

HOME TOWN:________________________________________________________ 

PREVIOUS PLAY HISTORY / HONORS:_________________________________ 

______________________________________________________________________ 

______________________________________________________________________ 

PLANS AT OHLONE:_________________________________________________ 

______________________________________________________________________ 

______________________________________________________________________ 

PLANS AFTER OHLONE:______________________________________________ 

______________________________________________________________________ 

______________________________________________________________________ 

TELL US A LITTLE SOMETHING ABOUT YOURSELF:__________________ 

______________________________________________________________________ 

______________________________________________________________________ 

______________________________________________________________________ 

TELL US SOMETHING THAT FEW PEOPLE KNOW ABOUT YOU 

(HOBBIES, GOALS, FUNNY STORY, ETC.)______________________________ 

______________________________________________________________________ 

______________________________________________________________________ 

______________________________________________________________________ 

OTHER COMMENTS:_________________________________________________ 

______________________________________________________________________ 

______________________________________________________________________ 

WHY OHLONE:_______________________________________________________ 

______________________________________________________________________

HUMAN MOVEMENT 

2011, vol. 12 (4),.324-33() 

ACUTE EFFECTS OF DROP JUMP POTEN 11ATION PROTOCOL 

ON SPRINT AND COUNTERMOVEMENT VERTICAL JUMP 

PERFORMANCE 

doi: 10.2478/vi 0038-011-0036-4 

JOSÉ C. BOMFIM LIMA\ DOUGLAS POPP MARIN \ GUSTAVO BARQUILHA', 

LEOPOLDO ORTEGA DA SILVA\ ENRICO F. PUGGINA^ TANIA C. PITHON-CURI\ 

SANDRO M. HIRABARA ^^' 

' Cruzeiro do Sul University, Sao Paulo, Brazil 

^ University of Sao Paulo, Ribeiräo Preto, Brazil 

' University of Sao Paulo, Sao Paulo, Brazil 

ABSTRACT 

Purpose. Muscle post-activation potentiation (PAP) is a mechanism by which power twitch is increased after previous 

conditioning contractions. In this study, we determined the time-dependent effect of a loaded drop-jump protocol on 

sprint time and countermovement jump height in well-trained athletes. Methods. Ten athletes randomly performed the 

control and experimental protocols on two different days. As a pre-test, the athletes performed the vertical jump and 50 m 

sprint test for preload measurements. Then, the experimental or control protocol was randomly applied, where the control 

protocol was composed of the athletes remaining at rest for 10 min. In the experimental protocol, the athletes performed 

two sets of 5 drop jumps (0.75 m), with a 15 s interval between the jumps and a 3 min rest after each set. Then 

the vertical jump and 50 m sprint tests were performed again 5, 10, and 15 min after the protocol. Results. The experimental 

condition (drop jump potentiation protocol) increased performance in the vertical jump by 6% after 15 min 

(p < 0,01) and in the sprint by 2,4% and 2,7% after 10 and 15 min, respectively (p < 0,05). Conclusions. These findings 

suggest that the drop jump potentiation protocol increases countermovement vertical jump and sprint performance in 

high-performance athletes at different times, suggesting that PAP induction depends not only on the design of the protocol, 

but also on the effect of time and the type of exercise involved. 

Key words: muscle post-activation potentiation, sprint, vertical jump, drop jump, performance 

Introduction 

Tbe development of muscle power output is a determinant 

of sport performance, especially in track and 

field events that are composed of running short distances 

or vertical and horizontal jumps [1, 2]. Several 

training techniques for maximizing muscle power 

have been investigated in order to acutely improve 

sport performance, but the results found in literature 

are not conclusive [1], 

Performance in sprint running is dependent on the 

ability to generate high velocity in a short time interval, 

which itself depends on numerous biomechanical, 

architectural and biochemical factors [3], Various 

training approaches are commonly used to improve 

sprint performance, including sprint drills, overspeed 

training, strength training and plyometrics [4, 5], Mero 

and Komi [6] suggested that the elastic properties of 

the muscles and their energy stores are necessary for 

Corresponding author. 

high performance in sprint events. This fact supports 

the importance of power training to develop sprint potential. 

Plyometrics is a training method tbat develops 

the ability of muscles to produce force at high speeds 

(power output) in dynamic movements. This training 

is composed of muscle stretch followed by an explosive 

concentric contraction, known as the stretch-shorten 

cycle (SSC) [7]. Kotzamanidis [5] found that 10 weeks of 

plyometric training improved jump ability and running 

velocity in prepubescent boys. Similarly, Rim mer and 

Sleivert [8] reported a significant increase in sprint performance 

following sprint-specific plyometric training 

for eight weeks in male participants who had no experience 

with tbis kind of training. 

In regards to acute power enhancement, several 

studies suggest that performance is increased after 

different protocols of muscle potentiation [9, 10]. This 

increase of acute power output has been related to post- 

-activation potentiation (PAP) [11, 12], PAP is a mecbanism 

by which muscle contractile ability is increased 

by a previous bout of maximal or submaximal contractions 

[1, 13]. Tbe precise mechanisms involved in 

PAP activation still remain unclear. Some theories 

324

HUMAN MOVEMENT 

J.C.B. Lima et al.. Muscle post-activation and performance 

bave been suggested, sucb as an increase of phosphórylation 

in the light chains of myosin, which elevates 

the sensitivity of actin-myosin interaction to release 

Ca^"^ from the sarcoplasmatic reticulum [13, 14], the 

modification of reflex activity in the spinal cord 

(H-reflex) [15], and the recruitment of a high number 

of motor units [1]. Previous studies have demonstrated 

that the manifestation of PAP depends on muscle 

characteristics, such as trairiing status (particularly 

strength levels) [16], the distribution of fiber type [17], 

tbe contractile conditions (whether shortening or 

lengthening) [18], as well as an individual's training 

background (greater PAP in power atbletes when compared 

to endurance athletes) [19]. 

Several potentiation protocols have investigated 

the effects of maximal and submaximal muscle activity 

on subsequent athletic performance [11, 20]. Traditionally, 

PAP has been induced by an application of 

a strength training stimuli (preload), such as a heavyload 

squaf [11, 21] and maximal voluntary isometric 

contraction [19]. Masamoto et al. [22] observed tbat 

one repetition maximum (lRM) performance was increased 

(by 3.5%) in trained atbletes wben executed 

30 s after one set of two depth jumps. Young et al. [10] 

reported that a single set of 5 maximal repetitions of 

squats increased counter movement jump height (by 

2.8%) when performed 4 min later in athletes experienced 

with squat exercise. Kilduff et al. [23] also 

found an improvement in countermovement jump 

performance (by 4.9%), determined after 8 min (post 

8 min) of squat potentiation^ protocol (tbree sets of 

3 repetitions at 87% lRM). Weber et al. [24] found an 

enbanced peak beigbt of squat jump (by 4.7%) when 

completed 3 min after one set of 5 repetitions of back 

squat jumps at 85% of 1 RM m track and field atbletes. 

Smith et al. [10] reported an increase in power output 

in a 10 s sprint cycle test when performed 5 min after 

ten sets of 1 repetition of parallel back squats at 90% 

lRM. McBride et al. [21] observed an improvement in 

40 m sprint time (by 0.87%) in football players after 4 

min of doing one set of 3 repetitions of beavy-loaded 

squats at 90% of lRM. Chatzo'poulos et al. [25] showed 

that 10 repetitions of heavy resistance stimulus at 90% 

of lRM was able to improve running speed in tbe 10 

and 30 m dasb in amateur players of team games when 

executed 5 min later. 

Although several potentiation protocols have demonstrated 

an improvement in sport performance, some 

studies did not find any effe¡ct. Scott and Docherty 

[20] observed that one set of 5 maximal repetitions of 

back squats has no effect on maximal jump height and 

distance measured 5 min later in resistance-trained 

men. McBride et al. [21] related that one set of 3 repetitions 

of loaded-countermovement jumps (CMJ) does 

not improve performance in the 40 m sprint when 

performed 4 min later. Hanson et al. [26] demonstrated 

that a single squat performed at 80% of lRM does not 

improve vertical jumping performance when measured 

immediately after tbe potentiation protocol in resistance-trained 

athletes. Parry et al. [13] observed that 5 

back squats at 90% of IRM bave no effect on maximal 

cycle ergometer performance wben executed 20 min 

later in male rugby players. Moreover, Lloyd and Deutscb 

[27] did not observe any effect on sprint performance 

after a 3-repetition maximum squat (post-10 min) and 

sbowed an impairment in 5 m split and 20 m sprint 

times (post-10 min) by tbe countermovement jump 

potentiation protocol. 

Tbus, several metbods to induce PAP have been 

suggested and studied in order to improve output power 

performance. However, it is difficult to compare tbe 

results as there are several factors involved in PAP induction, 

such as protocol design, maximal induction 

time, sport modality, fiber type distribution, contractile 

conditions as well as an individual's training background. 

Data available in literature on muscle PAP 

protocols and output power performance are not yet 

conclusive. Moreover, PAP induction at different times 

by tbe same experimental protocol in two different 

bigh power exercises has also not yet been investigated. 

Tberefore, in tbis study we propose to evaluate tbe 

acute effects of one potentiation protocol (two sets of 

5 tepetitions of drop jumps) at different times (at preload 

and post 5, 10 and 15 min) on tbe performance 

of two bigb power exercises (tbe sprint time in tbe 50 m 

dasb and countermovement jump [CMJ] beigbt) in 

track and field atbletes wbo have bad at least 6 years 

of training experience in order to avoid any possible 

adaptation effects to the training protocol. This study 

was conducted as a randomized cross-over trial, where 

all participants performed the control and experimental 

protocols on two different days. 

Material and methods 

Ten male athletes were selected among the sprinters 

that represented the city of Guarulhos, Brazil in official 

track and field competitions. The participants were 

high-level professional athletes, regularly involved in 

jumping, sprint, stretching and power training activities 

and were experienced in botb training and competition 

for at least six years. Tbe age, body mass, and 

beigbt of tbe group was: 20.6 ±2.6 years; 73.7 ± 9.22 kg; 

and 176.4 ± 5.81 cm, respectively. Before involvement 

in tbe study, tbe atbletes were informed about the objectives 

and metbods of tbe study and signed a voluntary 

consent form. Tbe athletes were instructed and 

accompanied at all times by a professional pbysical 

trainer in order to ensure that all of tbe procedures 

and techniques used in this study were performed correctly. 

This study was approved by tbe Researcb Etbics 

Committee from Cruzeiro do Sul University, Sao Paulo, 

Brazil (165/2008). 

All of tbe participants randomly performed botb 

325

* ' '* 

. - 

the control and experimental protocols during two 

visits with 72 h rest between them in order to eliminate 

any possible crossover effects from the previous 

test. In addition, 24 h rest was given before the first 

day of testing. Just before each of the protocols, the 

athletes were submitted to a standardized warm-up 

(consisting of aerobic and stretching exercises). 

Figure 1 illustrates the protocol conditions used in 

this study. Each protocol condition was performed on 

a different day. The control condition was composed 

of a standardized warm up, followed by 5 min rest. 

For pre-test measurements, the participants' countermovement 

jump (CMJ) and 50 m sprint results were 

determined. After the pre-test, the athletes had 5 min 

of rest and remained resting for an additional 5 min 

(as part of the control condition). Then they subsequently 

performed the CMJ and the 50 m sprint test 

again at intervals of 5 min, 10 min and 15 min after 

the control condition (rest). 

The experimental condition was composed of 

a standardized warm up, followed by 5 min rest and 

then the CMJ and 50 m sprint test (for pre-test measurements). 

After the pre-test and 5 min rest, the athletes 

performed a drop jump (DJ) potentiation protocol 

composed of two sets of 5 drop jumps at a height 

of 0.75 m and were instructed to react as fast as they 

could to immediately execute a vertical jump. Two 

sets of 5 drop jumps were performed with 15 s rest 

between the jumps and 3 min rest between the sets. 

Finally, after the drop jump sets, the athletes subsequently 

performed the CMJ and 50 m sprint test 5,10, 

and 15 min after the DJ potentiation protocol. 

"Experimental Condition" 

- 5 min rest 

- 2 X 5 drop jumps 

24h rest 

Standardized warm up 

PRE-TESTS: 

- CMJ test. 

- 50 m sprint test 

POST-TESTS: 

- CMJ and 50 m sprint tests 

- at 5 min, 10 min and 15 

min after experimental or 

control condition 

"Control Condition" 

- 5 min rest 

- resting 

Figure 1. Experimental design of the study 

The CMJ test was performed with an initial movement 

that began with an extended leg position with 

the trunk in the upright position and the hands placed 

at the hips. The athletes then performed an excentricconcentric 

action that finished with a vertical jump. 

An electronic contact mat platform system (Multisprint, 

Hidrofit, Brazil) was connected to a computer 

that was used to measure the vertical jump height 

based on flight-time [28]. 

The 50 m sprint time was assessed at an outdoor 

track, where an infrared timing system (Multisprint, 

Hidrofit, Brazil) with 0.001 s accuracy was used. The 

sensors were positioned at 0 m and 50 m of the track 

to record the beginning and end of the race. The participants 

started each sprint from a three-point stand 

position and were instructed to accelerate and run as 

fast as possible. Wind speed was monitored throughout 

the entire experiment using a digital portable anemometer 

(AD-250, Instrutherm, Brazil). All the procedures 

were performed at the same time of day and the 

maximum wind speed limit adopted for the experiments 

was 2.0 m/s, the same bencbmark adopted by 

the IAAF during official outdoor sporting events. 

The results were analyzed using statistical software 

(GraphPad Prism 5®, San Diego, USA). First, the data 

were submitted to the Shapiro-Wilcox normality test 

and then analyzed by one-way ANOVA witb repeated 

measures followed by Tukey's multiple comparison 

post-hoc test. Data were considered significant when 

p was < 0.05. 

Results 

The obtained sprint results for botb the experimental 

and control conditions are presented in Table 1 

(individual values) and Figure 2 (as mean + standard 

error of the mean [SEM]). There was a significant difference 

in tbe 50 m dash time between the experimental 

and control conditions at the post-10 and post-15 

min intervals (6.361 ± 0.23 s vs. 6.516 ± 0.24 s and 

6.299 ± 0.24 s vs 6.468 ± 0.25 s) of -2.4% and -2.7% 

(p < 0.05), respectively. In addition, a significant reduction 

in the 50 m sprint time was observed in the experimental 

condition at post-10 and post-15 min by -1.4% 

and by -2.4% (p < 0.05), respectively, when compared 

to the pre-test (6.452 + 0.23 s vs 6.361 ± 0.23 s and 

6.452 ± 0.23 s vs 6.299 ± 0.24 s) (p < 0.01). Sprint time 

was also decreased in the experimental condition at 

post-15 min by -1.8% (p < 0.01) when compared to 

the post-5 min interval (6.299 ± 0.08 s vs 6.415 ± 0.07 s). 

The results of tbe CMJ height for the experimental 

and control conditions are presented in Table 2 (individual 

values) and Figure 3 (mean + SEM). Similarly to 

sprint performance, the experimental protocol led to 

a significant increase in CMJ height at post-15 min by 

+5.5% (45.8 ± 0.66 cm vs 43.4 ± 0.86 cm; p < 0.01) 

when compared to control condition. In addition, the 

326

Table 1. the sprint time of the 50 m dash (in seconds) of the study participants 

Pre-test Post-5 niin Post-10 niin Post-15 min 

Participant control experimental control experimental control experimental control experimental 

A 

B 

C 

D 

E 

F 

G 

H 

I 

J 

6.443 

6.501 

6.405 

6.452 

6.622 

6.605 

6.252 

6.485 

6.512 

6.516 

6.311 

6.190 

(5.447 

k.327 

6.770 

6.829 

6.125 

6.485 

6.421 

6.616 

6.418 

6.486 

6.374 

6.548 

6.651 

6.546 

6.470 

6.475 

6.408 

6.604 

6.427 

6.186 

6.381 

6.411 

6.754 

6.786 

6.001 

6.521 

6.384 

6.299 

6.389 

6.558 

6.474 

6.461 

6.743 

6.599 

6.357 

6.582 

6.464 

6.535 

6.257 

6.177 

6.342 

6.512 

6.690 

6.698 

5.941 

6.312 

6.299 

6.386 

6.365 

6.438 

6.358 

6.422 

6.681 

6.556 

6.387 

6.401 

6.452 

6.620 

6.259 

6.198 

6.151 

6.307 

6.690 

6.698 

5.906 

6.265 

6.208 

6.306 

mean 

S.E.iM 

6.479 

0.0331 

6.452 

o'.O733 

6.498 

0.0280 

6.415 

0.0748 

6.516 

0.03 56 

6.361 

0.0725 

6.468 

0.0355 

6.299 

0.0753 

Participant 

A 

B 

C 

D 

E 

F 

G 

H 

I 

.1 

mean 

S.E,M 

Table 2. The maximal vertical jump height (in cm) of the study participants 

P re-test 

control experimental 

44.4 43.4 

46.7 46.6 

42.1 41.4 

44 

44 

47.7 43.6 

40.4 41.1 

46.1 46.7 

44.2 43.9 

45.4 45.1 

40.9 41.1 

44.19 44.08 

0.770 0.635 

Post-5 min 

control experimenta' 

42.6 44 

47.6 45.2 

39.7 39.8 

43.5 42.9 

41.5 47.1 

39.7 39.8 

46.2 46.5 

44.1 43.7 

44.9 45.2 

40.5 40.2 

43.69 43.19 

0.653 0.754 

control 

44.2 

45.9 

42 

43.9 

47 

41.7 

46.4 

43.2 

45.1 

41.4 

43.03 

0.862 

Post-10 m in 

experimental 

43 

45.6 

40.7 

43.4 

46.1 

39.4 

46.3 

42.1 

44.2 

41.1 

44.32 

0.820 

Post-t5 min 

control experimental 

44.1 45.6 

46.8 47.1 

42.5 47.1 

44.5 46.1 

49.1 49.3 

39.8 42.2 

46.1 47.2 

43 45.2 

44.6 45.7 

42.7 42.9 

43.44 45.84 

0.860 0.662 

• control 

• experimental 

• control 

• experimental 

*#t 

*#t 

6.2 

Post-15 

* p < 0.05 when compared to the control condition at the same moment 

• p < 0.05 when compared to the pre-test |n the same condition 

' p < 0.01 when compared to post-5 min of the experimental condition 

Figure 2. The sprint time of the 50 m dash. The time 

was measured at different moments: before preload (Pre), 

post-5 min (Post-5), post:-10 min (Post-10) 

and post-15 min (Post-15) 

Post-5 Post-10 Post-15 

' p < 0.05 when compared to the control condition at the same nnoment 

' p < 0.05 when compared to the pre-test in the same condition 

• p < 0.01 when compared to post-5 min of the experimental condition 

Figure 3. The maximal vertical jump height. 

The height was measured at different moments: before 

preload (Pre), post-5 min (Post-5), post-10 min (Post-10) 

and post-15 min (Post-15) 

327

CMJ height significantly increased in the experimental 

condition at post-15 min when compared to the pretest 

values by -i-4% (45.8 ± 0.66 cm vs 44.3 ± 0.63 cm; 

p < 0.01) and post-5 min by -i-6.1% (45.8 ± 0.84 cm vs 

43.2 ± 0.75 cm; p < 0.001) in the same (experimental) 

condition. 

Discussion 

Muscle PAP is a mechanism by which power twitch 

is increased after previous conditioning contractions 

[1, 12, 13]. Since there are various factors involved in 

PAP induction and since the time of maximal induction 

has not yet been investigated, this study evaluated 

tbe effects of a DJ potentiation protocol on sprint time 

and CMJ beight performance in well-trained athletes 

at different times. It was found that the DJ potentiation 

protocol was effective in inducing PAP and improving 

performance in both the 50 m dash and vertical jump. 

Sprint time decreased after 10 and 15 min and CMJ 

height increased after 15 min in the experimental 

condition (DJ potentiation protocol), suggesting that 

the time for maximal PAP induction is specific for different 

high power exercises. 

As previously mentioned, strength-exercise induced 

PAP has been sbown to be effective in considerably 

increasing CMJ height. Young et al. [10] observed an 

improvement in loaded-CMJ height of 2.8% in athletes 

4 min after performing one set of 5 maximal repetitions 

of squats. Our DJ potentiation protocol induced 

an increase in CMJ height only at post-15 min. We 

believe that the difference is due to the design of the 

experiment. In tbe Young et al. [10] study, the athletes 

executed two sets of 5 loaded CMJ (as pre-load), followed 

by tbe squat exercise potentiation protocol and 

finally by one set of 5 loaded-CMJ (post-load). An interval 

of 4 min between the sets was imposed and the 

results were compared between pre- and post-load. 

Thus, PAP induction of this protocol could have resulted 

from all of the performed exercise and not only 

from the squat exercise protocol. In fact, the total 

time between the first pre-load test and post-load test 

in the Young et al.'s [10] study was 16 min. 

As previously discussed, not only is the time interval 

an important factor for maximal PAP manifestation, 

but also other factors which are involved in tbis 

process. These factors include the design of the potentiation 

protocol, the type of high power exercise and 

tbe experience of the athletes. It is difficult to compare 

our study to others as tbese factors vary greatly. 

PAP manifestation is observed at different time intervals 

after the potentiation protocols' application in 

several studies. These post-load time intervals vary 

between 0.5 min and 20 min [10, 11, 23]. Thus, all 

these factors need to be considered when potentiation 

programs are used by athletes that intend to increase 

muscle power output. 

A limited number of studies have investigated the 

effects of PAP manifestation on sprint time and running 

speed. When compared to other studies, our DJ potentiation 

protocol improved sprint time only at tbe post- 

10 min and post-15 min intervals. Some studies have 

found no effect of different potentiation protocols on 

sprint performance when the individuals were evaluated 

after a short time of the application (few minutes). 

Cbatzopoulos et al. [25] found that a back half-squat 

potentiation protocol (10 single repetitions at 90% of 

lRM) did not increase running speed post-3 min in 

a 30 m dash. McBride et al. [21] found that a loaded- 

CMJ protocol (one set of 3 repetitions) did not improve 

sprint time post-4 min in a 40 m dash. After the PAP 

protocols, both potentiation and fatigue could coexist 

and the balance between these two factors are determinants 

in the final performance of subsequent high 

power exercise [1, 26]. Previous studies have shown 

that a period of 4-5 min is required to restore creatine 

phosphate and the effectiveness of PAP can be found 

up to 20 min [10]. Tberefore, in our study, the effect 

of fatigue may have a negative effect on PAP at 5 min 

after the DJ potentiation protocol. 

However, McBride et al. [21] observed an improvement 

in 40 m sprint time (0.87%) in football players 

after 4 min of applying one set of 3 repetitions of 

heavy-loaded squat at 90% of IRM, but no effect was 

found when the athletes were submitted to a loaded- 

CMJ protocol (one set of 3 repetitions) in the same 

study, demonstrating that the potentiation protocol 

design is an important factor for PAP manifestation. 

In our study, we found a decrease (non-significant) of 

0.50% in sprint time by DJ potentiation protocol at 

the post-5 min interval when compared to the pre-test. 

At post-10 min and post-15 min, the reduction amounted 

to 1.4% and 2.4%, respectively. As discussed above 

and observed in our study, the post-load time interval 

was an important factor for PAP induction. Thus, it is 

possible that the improvement found by McBride et al. 

¡21] would be higher if the time interval was more 

prolonged. Moreover, the effect of fatigue can be more 

pronounced in our design potentiation protocol than 

in the protocol used by McBride et al. [21]. 

Conclusion 

The results obtained in this study suggest that muscle 

PAP programs are useful in increasing performance in 

high power exercises. However, several factors are involved 

in this process and need to be considered when 

these programs are used for training track and field 

athletes. These factors include the design of the potentiation 

protocol, the time required for maximal induction, 

the type of high power exercise and the experience 

of the athletes. The potentiation protocol used in 

this study (two sets of 5 DJ) is an acute power training 

method that can be used by coacbes and physical 

328

:-*v- -rU- I 

trainers in order to improve an athlete's speed in short 

distances and their performance in vertical jumps when 

competing. This protocol induced an improvement in 

50 m sprint time after 10 min and 15 min and in 

a countermovement vertical jitmp after 15 min, demonstrating 

that the post-load time interval for increasing 

performance by DJ potentiation protocol in track and 

field experienced athletes varies according to tbe type 

of high power exercise involved. Additional studies 

are required to evaluate if different DJ potentiation 

protocols (e.g, different heights of tbe box for tbe DJ 

or the number of sets and drop jumps per set) can be 

more efficient for improving performance in sprint 

and CMJ. 

In summary, our results suggest tbat the DJ potentiation 

protocol used in this study improves performance 

in sprint time and vertical jump in high performance 

athletes at different times, suggesting that the 

peak of PAP induction depertds not only on protocol 

design, but also on the post-loaded time and the high 

power exercise. 

Acknowledgements 

We would like to acknowledge the FAPESP, CNPq, and CAPES 

for financial support as well as the athletes who participated 

in this study. 

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Paper accepted for publication: May 18, 2011 

Correspondence address 

Sandro M. Hirabara 

Department of Physiology and Biophysics 

Institute of Biomédical Sciences 

University of Sao Paulo, Cidade Universitaria 

Av. Professor Lineu Prestes, 1524, Butantä 

Sao Paulo, SP, Brazil 05508-000 

e-mail: sandromh@yaboo.com.br 

330

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Vol.1, No.2, 117-120 (2009) 

doi:10.4236/health.2009.12019 

Health 

Comparison between static and dynamic warm-up 

exercise regimes on lower limb muscle power 

Jose Shelton 1 , G. V. Praveen Kumar² 

1 Victoria University, Melbourne, Australia; josenoel2008@gmail.com 

²School of Biotechnology, Chemical & Biomedical Engineering, VIT University, Vellore, India; gidi99_5611@yahoo.co.in 

Received 26 April 2009; revised 17 May 2009; accepted 10 June 2009. 

ABSTRACT 

Aim: The purpose of this study was to compare 

static and dynamic warm-up regimes on lower 

limb muscle power and thereby the performance 

of the individual. Methodology: Twenty 

eight (28) subjects were assigned into groups 

consisting of 2 members. From each group, 1 

subject performed the static stretching and the 

other subject performed dynamic stretching as 

warm-up. This was followed by non-counter 

movement jumps on a force platform and the 

vertical jump heights were recorded. Data were 

analysed using one-way ANOVA and paired 

t-test at 0.05 alpha. Result: The results showed 

that dynamic stretching as warm-up causes 

significant increase (p=0.01) in the vertical jump 

height as compared to static stretching (p=0.03). 

Discussion: The increase in vertical jump height 

could be related to the increase in force production 

which plays an important role during 

the vertical jump test. On the other hand the 

decrease in vertical jump height following static 

stretching could be attributed to a decrease in 

the force production in the muscles. Conclusion: 

Dynamic warm-up increases the vertical lump 

height, whereas static stretching decreases the 

jump height of the athlete. 

Keywords: Static Stretching; Dynamic Stretching; 

Force Production; Post Activation Potentiation 

1. INTRODUCTION 

The primary aim of exercise physiologists, personal 

trainers, bio-mechanical engineers and sports scientists 

is to monitor and increase the performance levels of the 

athletes under their training. When it comes to training 

and prescribing exercises, there is always a debate between 

the types of stretching that are being used as warm 

up before activity. This could also be used to check the 

performance of the athlete owing to the particular type 

of stretching. 

Static stretching involves holding the muscle in the 

stretched position for some time. This type of stretching 

has been used as a traditional method of warm up as well 

as performance enhancement for quite some time now. 

But research performed by Rosenbaum and Hennig 

(1995) [1], shows that static stretching decreases peak 

force by 5% and rate of force production by 8%, there by 

actually decreasing muscle strength. Static stretching of 

calf, hamstrings and quadriceps reduces the peak vertical 

velocity of a vertical jump according to studies done by 

Knudson et al., 2000 [2]. Studies done by Kokkonen et 

al., 1998 [3], have documented a rather harmful effect of 

acute static stretching, that it actually decreases the performance 

of those tasks where success is related to 

maximal force development. Further studies by McNeal 

and Sands, 2003 [4], with younger populations have also 

illustrated impairment in jumping performance in teenagers 

following static stretching. 

Dynamic stretching consists of functional based exercises 

which use sport specific movements to prepare the 

body for movement. It consists of controlled leg and arm 

swings that are taken gently to the limits of range of motion. 

Studies done by Fredrick G. A., 2000 [5] have 

shown the effectiveness of dynamic stretching, as this 

increases core temperature, muscle temperature, elongates 

the muscles and stimulates the nervous system, 

thereby decreasing the chances of injury. Faigenbaum et 

al., 2005 [6] studied dynamic warm-up versus static 

stretching in different age groups and a variety of athletes. 

And found that compared to static stretching, dynamic 

warm up increases flexibility and also improved 

performances among children for vertical jump. Longjump 

performance also improved in the dynamic warmup. 

Studies by Duncan M. J. and Woodfield L. A., 2006 

[7] suggest that there may be some advantage to performing 

a low to moderate dynamic warm up protocol 

prior to activities that require high power outputs. 

The purpose of this study is to find out which type of 

stretching exercise used as warm-up affects lower limb 

muscle power and therefore affects performance of an 

individual. 

SciRes Copyright © 2009 

Openly accessible at http://www.scirp.org/journal/HEALTH/

118 

2. METHODOLOGY 

J. Shelton et al. / HEALTH 1 (2009) 117-120 

at 0.05 alpha. 

2.1. Subjects 

Twenty eight moderately trained subjects (16 male and 

12 female) ranging in the age group of 20 to 35 years 

were taken for the study. They were randomly divided 

into groups consisting of 2 members. From each group, 

one subject performed the static stretching and the other 

subject performed the dynamic stretching as part of the 

warm up. 

2.2. Procedure of Data Collection: 

Baseline Measurement 

Both the groups performed an initial non-counter 

movement jump with both hands on the hips on a force 

platform and the vertical jump height was recorded. 

The subjects in both the groups were made to jog 12 

laps (up to 60% VO 2 max) up and down in the corridor 

after which the heart rate (Carotid artery) was recorded. 

Then they performed the first non-counter movement 

jump on the force platform and the vertical jump heights 

were recorded. 

2.3. Stretching Protocol 

The static stretching group subjects actively performed 

some static calf, hamstrings, quads, gluteal and hip 

flexor stretching exercises for 2 repetitions 30 seconds 

each, for both the legs. 

While the dynamic stretching group subjects performed 

some dynamic stretching exercises like tip-toe 

walking, forward and backward leg swings, sagittal 

plane leg swings, walking knee pull ups, walking lunges 

with hip rotation and walking quads stretches for 2x10 

repetitions for both legs. 

2.4. Post Stretch Measurement 

Then the second heart rate (Carotid artery) was recorded 

for both the groups. After which they performed the 

second non-counter movement jump on the force platform 

and the vertical jump heights were recorded. Then 

the subjects were asked to remain standing, without doing 

any activity for 10 minutes. Then they performed the 

third and final non-counter movement jump on the force 

platform and the vertical jump heights were recorded. 

Finally the vertical jump heights and heart rate readings 

for both the static and dynamic groups were recorded. 

2.5. Data Analysis 

Descriptive statistics of range, mean and standard deviation 

were computed on all data. One way ANOVA was 

calculated across the recording of both the groups. A 

paired t-test was computed to compare the static and 

dynamic stretching groups. Level of significance was set 

3. RESULTS 

The mean and standard deviation of the jump heights of 

the subjects in both the static and dynamic stretching 

groups are shown in Tables 1 and 2. 

The static stretching group showed a decrease of 

0.61% in the final jump as compared to the dynamic 

Table 1. Jump heights of the subjects in the static stretching 

group (N=14) 

Subjects 

Initial 

Jump 

Jump 

I 

Jump 

II 

Jump 

III 

HR I 

HR 

II 

n=1 0.139 0.184 0.138 0.175 104 96 

n=2 0.174 0.164 0.186 0.202 128 100 

n=3 0.134 0.108 0.123 0.152 180 128 

n=4 0.086 0.145 0.127 0.137 172 126 

n=5 0.132 0.132 0.107 0.141 168 88 

n=6 0.288 0.331 0.309 0.293 152 100 

n=7 0.265 0.208 0.149 0.183 138 102 

n=8 0.255 0.309 0.28 0.291 144 88 

n=9 0.124 0.223 0.205 0.21 150 100 

n=10 0.176 0.201 0.193 0.158 92 64 

n=11 0.15 0.216 0.18 0.158 140 94 

n=12 0.084 0.083 0.055 0.047 132 96 

n=13 0.345 0.345 0.203 0.233 144 92 

n=14 0.149 0.171 0.192 0.206 150 112 

AVG 0.172 0.201 0.174 0.184 142.42 99 

STDEV 0.077 0.079 0.066 0.063 24.04 15.95 

Table 2. Jump heights of the subjects in the dynamic stretching 

group (N=14). 

Subjects 

Initial 

Jump 

Jump 

I 

Jump 

II 

Jump 

III 

HR I 

HR 

II 

n=1 0.35 0.27 0.406 0.338 120 104 

n=2 0.119 0.156 0.149 0.163 156 141 

n=3 0.251 0.146 0.244 0.121 176 148 

n=4 0.135 0.129 0.156 0.187 132 128 

n=5 0.224 0.159 0.15 0.19 144 120 

n=6 0.12 0.01 0.118 0.12 168 120 

n=7 0.188 0.201 0.214 0.212 152 140 

n=8 0.098 0.092 0.107 0.102 160 132 

n=9 0.099 0.092 0.105 0.101 160 130 

n=10 0.237 0.272 0.304 0.264 164 128 

n=11 0.164 0.179 0.156 0.168 180 108 

n=12 0.282 0.282 0.259 0.266 118 100 

n=13 0.187 0.169 0.189 2 100 88 

n=14 0.245 0.231 0.353 0.296 140 128 

AVG 0.192 0.170 0.207 0.323 147.85 122.5 

STDEV 0.075 0.077 0.094 0.488 23.46 17.09 



J. Shelton et al. / HEALTH 1 (2009) 117-120 119 

Height (Mts) 

0.205 

0.2 

0.195 

0.19 

0.185 

0.18 

0.175 

0.17 

0.165 

0.16 

0.155 

Static Stretching Group 

Initial Jump I Jump II Jump III Jump 

No of Jum ps 

Figure 1. Graph showing the differences in vertical jump 

height in the static stretching group. 

Height (Mts) 

0.35 

0.3 

0.25 

0.2 

0.15 

0.1 

0.05 

0 

Dynamic Stretching Group 


No of Jumps 


height in the dynamic stretching group. 

stretching group which showed an increase of 13.06%, 

as shown in Figures 1 and 2. 

4. DISCUSSION 

As the result shows dynamic warm up can definitely 

increase the vertical jump height and therefore significantly 

influences fitness performance, as compared to 

the group that did static stretching as warm up. These 

findings are similar to the studies done by Duncan and 

Woodfield 2006 [7] and Faigenbaum et al., 2005 [6] 

which show that dynamic stretching increases flexibility 

as well as muscle power. 

Among the subjects who did static stretching, from 

Figure 3, we can see that there is a decrease in jump 

height between the first and second jumps. This shows 

that static stretching might actually reduce force production, 

which is similar to the studies done by Rosenbaum 

and Hennig, 1995 [1]. The main muscles involved in a 

vertical jump are the calf, quadriceps and hamstrings. 

These muscles were part of the static stretching protocol 

of the warm up. On the other hand, we can see an increase 

in the vertical jump height between second and 

third jumps, this change could be because of the ten 

minutes rest period in between the jumps. And this rest 

period would have given time for the muscles to recover 

after the period of static stretching. This implies that 

static stretching actually causes a decrease in the force 

production in these muscles as also shown in the studies 

by Kokkonen et al., 1998 [3] and Knudson et al., 2000 

[2]. Therefore the performance of the activity (vertical 

jump height) is also decreased as a result of static 

stretching which is also similar to the studies done by 

McNeal J. and Sands W., 2003 [4]. The reason for this 

decrease in performance could be attributed to an increase 

in the musculo-tendinous unit (MTU) compliance, 

leading to a decrease in the MTU ability to store elastic 

energy in its eccentric phase as reported by Fletcher IM, 

Jones B, 2004 [8]. The above evidences suggest that 

static stretching prior to activity is not the best solution. 

Static stretching does not necessarily lead to a decrease in 

injury but may actually decrease the force production and 

thereby decrease the vertical jump height for the athlete. 

On the other hand we can see from Figure 4, there is 

a significant increase in the vertical jump height in the 

group that did dynamic stretching as part of the warm up, 

which is similar to studies done by Faigenbaum et al, 

2005 [6]. Studies by Duncan and Woodfield, 2006 [7] 

have suggested that performing pre-event dynamic warm 

up protocols may create an optimal environment for ex- 

Height (Mts) 

1 

0.8 

0.6 

0.4 

0.2 

0 

-0.2 

-0.4 

Static Vs Dynamic Stretching with STDEV 


No of Jum ps 

Static Stretching Group 

Dynamic Stretching Group 


height between the static and dynamic stretching groups (Using 

AVERAGE +/- STDEV). 

Height (Mts) 

0.5 

0.4 

0.3 

0.2 

0.1 

0 

Initial 

Jump 

Static Vs Dynamic Stretching 

(using STDEV) 

I Jump II Jump III Jump 

No of Jumps 

Static Stretching 

Dynamic Stretching 


height between the static and dynamic stretching groups (Using 

STDEV values). 



120 

J. Shelton et al. / HEALTH 1 (2009) 117-120 

plosive force production by enhancing neuromuscular 

function. This occurrence has been termed the ‘postactivation 

potentiation’ (PAP) [9] and is believed to increase 

the rate of force development, thereby increasing 

speed and power production. This finding was similar to 

the study done by Faigenbaum et al., 2005 [6]. Dynamic 

warm up activities used in the study may have influenced 

the excitability of fast twitch motor units and 

therefore readied these units to play a more significant 

role during the vertical jump test. However no tests of 

neuromuscular activation were performed in this study. 

Neuromuscular activation studies can be done in future 

to measure the excitability of fast twitch motor units. 

The results of the current study suggest that there may be 

some advantage to performing a low to moderate dynamic 

warm up protocol prior to activities that require 

high power outputs. And the increase in vertical jump 

height following dynamic warm up compared to static 

warm up is considerable. 

Faigenbaum et al. 2005 [6] in his study also says that 

the evidence supporting the injury-reducing and performance-enhancing 

potential of static stretching is 

presently lacking. So it may be desirable to perform dynamic 

stretching during the warm up period and static 

stretching during the cool down. The purpose of warm 

up exercise is to warm-up the body, but static stretching 

seems to cause cool down of the body. 

5. CONCLUSIONS 

From the above study it can be concluded that the effect 

of dynamic stretching as warm up has the following 

benefits. Dynamic Stretching increase force production 

prior to activity, which in turn can improve the vertical 

jump height of the athlete. 

As exercise physiologists and sports scientists our 

main objective is to decrease the injury levels and increase 

the performance levels of the athletes. And the 

above evidences from related literature suggest that dynamic 

stretching is the best type of stretching that can be 

performed during warm-up in order to increase the jump 

height of the athlete and to increase performance levels 

of the athlete. From the findings of the study in order to 

increase the vertical jump height of the athlete we can 

recommend a sports performance program that includes 

dynamic activities during warm up and static stretching 

as part of the cool down. 

REFERENCES 

[1] Rosenbaum, D. and E. M. Hennig (1995) The influence 

of stretching and warm-up exercises on Achilles tendon 

reflex activity. Journal of Sport Sciences, 13(6), 481-90. 

[2] Knudson, D., Bennet, K., Corn, R., Leick, D., Smith, C., 

(2000) Acute effects of stretching are not evident in the 

kinematics of the vertical jump. Research Quarterly for 

Exercise and Sport, 71(1-Supplement), A-30. 

[3] Kokkonen, J., Nelson, A. G., Cornwell, A. (1998) Acute 

muscle stretching inhibits maximal strength performance. 

Research Quarterly for Exercise and Sport, 69, 411-415. 

[4] McNeal, J. and Sands, W., (2003) Acute static stretching 

reduces lower extremity power in trained children. Pediatric 

Exercise Science, 15, 139-145. 

[5] Frederick, G.A. (2001) Baseball part-1 dynamic flexibility. 

Strength & Conditioning Journal, 23(1), 21-30. 

[6] Faigenbaum, A.D., Bellucci, M.A., Bernieri, A, Bakker, 

B., Hoorens, K., (2005) Acute effects of different warm 

up protocols on fitness performance in children. Journal 

of Strength & Conditioning Research, 19(2), 376–381. 

[7] Duncan, M.J. and Woodfield, L.A., (2006) Acute effects 

of warm up protocol on flexibility and vertical jump in 

children. Journal of Exercise Physiologyonline, online, 9 

(3), 9-16. 

[8] Fletcher, I.M. and Jones, B., (2004) The effects of different 

warm up stretch protocols on 20metre sprint performance 

in trained rugby union players. Journal of 

Strength and Conditioning Research, 18(4), 885. 

[9] Sale, D., (2002) Postactivation potentiation: Role in human 

performance. Exercise Sport Science Review, 30(3), 

138-143. 



MEN’S SOCCER 2012 

SCHEDULE AND RESULTS 

OVERALL: (0-0) CONFERENCE: (0-0) 

DAY DATE OPPONENT LOCATION TIME RESULTS 

Friday 8/24 Alumni Game (Scrimmage) Fremont Central Prk 9:30am n/a 

Friday 8/31 Feather River College Fremont Central Prk 1:30pm (DH) 

Tuesday 9/4 Marin College Marin 4:30pm 

Friday 9/7 West Hills College Lemoore 4:00pm 

Tuesday 9/11 Shasta College Fremont Central Prk 4:00pm 

Friday 9/14 Napa College Napa 4:30pm 

Tuesday 9/18 Butte College Fremont Central Prk 4:00pm (DH) 

Friday 9/21 Monterey Peninsula College* Fremont Central Prk 4:00pm 

Friday 9/28 Skyline College* San Bruno 2:00pm 

Tuesday 10/2 City College of San Francisco* San Francisco 4:00pm 

Friday 10/5 Las Positas College* Fremont Central Prk 4:00pm 

Tuesday 10/9 Gavilan College* Fremont Central Prk 4:00pm 

Friday 10/12 Foothill College* Fremont Central Prk 4:00pm 

Tuesday 10/16 Chabot College* Hayward 4:00pm 

Friday 10/19 Canada College* Fremont Central Prk 4:00pm 

Tuesday 10/23 Evergreen College* San Jose 4:00pm 

Friday 10/26 West Valley College* Fremont Central Prk 1:30pm (DH) 

Tuesday 10/30 Cabrillo College* Aptos 7:00pm 

Friday 11/2 Mission College* Santa Clara 4:00pm 

Tuesday 11/6 De Anza College* Fremont Central Prk 3:00pm 

Friday 11/9 Hartnell College* Salinas 3:00pm 

Saturday 11/17 Regional Playoffs, Round 1 TBD TBD 

Tuesday 11/20 Regional Playoffs, Round 2 TBD TBD 

Saturday 11/24 Regional Playoffs, Round 3 TBD TBD 

Fri. & Sun. 

11/30 & 

12/2 

CCCAA Soccer Championships TBD TBD 

COACHING STAFF: 

Head Coach: Jan Nordmo 

Phone: (510)659-‐6529 

Assistant Coach: James “Butch” McGrew 

Assistant Coach: Sergio Valle 

Mascot: Renegades 

Colors: Forest Green and Gold 

College President: Gari Browning 

Athletics email: athletics@ohlone.edu 

Website www.ohlone.edu 

*Conference Games 

Athletic Director: Chris Warden 

Phone: (510)659-‐7382 

Athletic Trainer: Jeff Roberts 

Phone: (510) 659-‐6501 

Equipment Attendant: Frank Martinez 

Phone: (510) 979-‐7964 

Athletics Secretary: Laura Martinez 

Phone: (510)659-‐6044 

Fax: (510) 659-‐6041 

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