Eade, E

Falls, Z

Harbaugh, C

Hejeebu, G

Kieffer, H.S., FACSM

Lehr, M

Nevin, M

Rodic, B

Russo, A

Shannon, M

Stormer, L

West, J

Yellets, D

English

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         The Effects of Core Pre-Conditioning Exercises on Vertical Jump and Dynamic Balance    Anthony Russo, Grace Hejeebu, Elijah Eade, Claire Harbaugh, Dylan Yellets, Zachary Falls, Josette West, Michael Shannon, Lincoln Stormer, Matthew Nevin, Borko Rodic, Michael Lehr, H. Scott Kieffer, FACSM.  Messiah University, Mechanicsburg, PA Muscular pre-conditioning exercises have been shown to evoke a post-activation performance enhancement (PAPE); however, few studies have assessed PAPE following a warm-up using muscle activation of the anatomical core. PURPOSE: The purpose of this study was to examine the immediate effects of implementing core activation (CA) exercises as part of a warm-up on vertical jump (VJ) and single-leg dynamic balance. METHODS: Nineteen NCAA or competitive club athletes (9 males and 10 females) aged 18-22, without core or lower extremity injuries limiting participation, volunteered for the study. A familiarization session designed to teach participants the exercises and testing protocols preceded the study. The study utilized a cross-over design for the warm-up treatments.  The control warm-up was a light, 4-minute jog on a treadmill at a self-selected pace followed by the testing procedures. The CA program sequence consisted of a matched 4-minute warm-up and 5 exercises designed to systematically progress from the isolated deep, inner core muscles to integrated global/outer core muscles with increasingly complex motor control demands. The CA was comprised of abdominal bracing (1 min), Birddog (30 s/side), side planks (30 s/side), prone plank (1 min), and curl-up (1 min), followed by the testing procedures. Testing included the VJ for lower quarter power and the Y Balance Test (YBT) to assess single-leg dynamic balance with a composite score and sub-scales of anterior reach (AR), posterior medial reach (PMR), and posterior lateral reach (PLR). The differences between treatments for each test and sub-scales were analyzed using a paired t-test (p<0.05).   RESULTS:  CA demonstrated significant improvement in scores over non-treatment in the YBT for the composite score of the right leg, 100.3+5.7 vs 101.7+6.1, and the left leg 100.2+5.7 vs 101.6+5.8.  CA also increased the sub-scale scores of the YBT for the PLR of both the right and left legs (102.9+9.0 cm vs 106.5+9.1 cm, p<0.01 and 102.9+9.4 vs 105.5+9.5, p<0.01, respectively).  However, no differences were found in the AR and PMR for the right or left leg.  CA did not significantly improve VJ.  Jump scores for control were 52.6+12.4 cm and with CA were 53.3+13.2 cm.  CONCLUSION: Results demonstrated that a short CA program did not improve lower quarter power; but may produce a PAPE for tasks and movements that require rotational dynamic stabilization. SIGNIFICANCE/NOVELTY: Core exercises have been investigated for years: however, their potential immediate impact on lower extremity power and single-leg balance performance has not.  The results of this study appear to move the discussion forward by suggesting that the PAPE principle using the described exercise protocol may be task-dependent.  Specifically, tasks such as single-leg asymmetrical and rotational movements may benefit more from this strategy than bilateral leg and non-rotational movements.  Mid Atlantic Regional Chapter of the American College of Sports Medicine  46th Annual Scientific Meeting, November 3rd - 4th, 2023 Conference Proceedings International Journal of Exercise Science, Issue 9, Volume 12 

The Effects of Core Pre-Conditioning Exercises on Vertical Jump and Dynamic Balance

https://digitalcommons.wku.edu/cgi/viewcontent.cgi?article=8041&context=ijesab

The Effects of Core Pre-Conditioning Exercises on Vertical Jump and Dynamic Balance

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