Jump-Rope Training: Improved 3-km Time-Trial Performance in Endurance Runners via Enhanced Lower-Limb Reactivity and Foot-Arch Stiffness

Context: Plyometric training promotes a highly effective neuromuscular stimulus to improve running performance. Jumping rope (JR) involves mainly foot muscles and joints, due to the quick rebounds, and it might be considered a type of plyometric training for improving power and stiffness, some of the key factors for endurance-running performance. Purpose: To determine the effectiveness of JR during the warm-up routine of amateur endurance runners on jumping performance, reactivity, arch stiffness, and 3-km time-trial performance. Methods: Athletes were randomly assigned to an experimental (n = 51) or control (n = 45) group. Those from the control group were asked to maintain their training routines, while athletes from the experimental group had to modify their warm-up routines, including JR (2–4 sessions/wk, with a total time of 10–20 min/wk) for 10 weeks. Physical tests were performed before (pretest) and after (posttest) the intervention period and included jumping performance (countermovement-jump, squat-jump, and drop-jump tests), foot-arch stiffness, and 3-km time-trial performance. Reactive strength index (RSI) was calculated from a 30-cm drop jump. Results: The 2 × 2 analysis of variance showed significant pre–post differences in all dependent variables (P < .001) for the experimental group. No significant changes were reported in the control group (all P ≥ .05). Pearson correlation analysis revealed a significant relationship between Δ3-km time trial and ΔRSI (r = −.481; P < .001) and ΔStiffness (r = −.336; P < .01). The linear-regression analysis showed that Δ3-km time trial was associated with ΔRSI and ΔStiffness (R2 = .394; P < .001). Conclusions: Compared with a control warm-up routine prior to endurance-running training, 10 weeks (2–4 times/wk) of JR training, in place of 5 minutes of regular warm-up activities, was effective in improving 3-km time-trial performance, jumping ability, RSI, and arch stiffness in amateur endurance runners. Improvements in RSI and arch stiffness were associated with improvements in 3-km time-trial performance.

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Effect of beetroot supplementation on 10 km time trial performance of distance runners

Research Journal of Pharmacy and Technology ◽

10.52711/0974-360x.2021.01111 ◽

2021 ◽

pp. 6423-6429

Author(s):

Dileep Tirkey ◽

Shabir Kumar Anant ◽

Reeta Venugopal

Keyword(s):

Time Trial ◽

Training Programme ◽

Control Group ◽

Beetroot Juice ◽

Distance Runners ◽

Time Trial Performance ◽

Improved Performance ◽

Group Control Group ◽

Experimental Group ◽

Trial Performance

Objective: To find out the effect of 15 days of beetroot juice (BRJ) supplementation on 10 km time trial performance in trained distance runners of University level.Methods: Thirty trained athletes,15 males age = 26.3 y ± 1.52, height 170.5 ± 0.2 cm, and 15 females, age = 25.2 y ± 1.30, height 157.8 ± 0.3 cm were selected for the present study. Two experimental and two control groups were made consisting of males and females separately. The first group of male and female (Experimental Group) consumed the BRJdaily 250 ml/dayand the second group (Control Group) did not consume beetroot juice. Both groups underwent a regular athletics training programme. All the subjects were tested on Ten Km Time Trial (TT)performance before supplementation of BRJ and after 15 days of supplementation of BRJ. Results: The significant effect of BRJ supplementationwas observed (p < 0.05) between pre and post measures of 10 km TT in experimental group. BRJ supplementation significantly improved performance in 10 km TT in both groups (respectively male; P< 0.006; F=11.09, ES = .480, female; P < 0.000, F=40.45, ES = .771.Conclusion: Consumption of BRJ250 ml/day in improved 10 km time trial performance in traineddistance runners.

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Effects of Varying Post-Warm-Up Recovery Time on 200-m Time-Trial Swim Performance

International Journal of Sports Physiology and Performance ◽

10.1123/ijspp.2.2.201 ◽

2007 ◽

Vol 2 (2) ◽

pp. 201-211 ◽

Cited By ~ 23

Author(s):

Thomas Zochowski ◽

Elizabeth Johnson ◽

Gordon G. Sleivert

Keyword(s):

Heart Rate ◽

Blood Lactate ◽

Recovery Time ◽

Perceived Exertion ◽

Time Trial ◽

Rating Of Perceived Exertion ◽

Warm Up ◽

Swimming Time ◽

Time Trial Performance ◽

Trial Performance

Context:Warm-up before athletic competition might enhance performance by affecting various physiological parameters. There are few quantitative data available on physiological responses to the warm-up, and the data that have been reported are inconclusive. Similarly, it has been suggested that varying the recovery period after a standardized warm-up might affect subsequent performance.Purpose:To determine the effects of varying post-warm-up recovery time on a subsequent 200-m swimming time trial.Methods:Ten national-caliber swimmers (5 male, 5 female) each swam a 1500-m warm-up and performed a 200-m time trial of their specialty stroke after either 10 or 45 min of passive recovery. Subjects completed 1 time trial in each condition separated by 1 wk in a counterbalanced order. Blood lactate and heart rate were measured immediately after warm-up and 3 min before, immediately after, and 3 min after the time trial. Rating of perceived exertion was measured immediately after the warm-up and time trial.Results:Time-trial performance was significantly improved after 10 min as opposed to 45 min recovery (136.80 ± 20.38 s vs 138.69 ± 20.32 s, P < .05). There were no significant differences between conditions for heart rate and blood lactate after the warm-up. Pre-time-trial heart rate, however, was higher in the 10-min than in the 45-min rest condition (109 ± 14 beats/min vs 94 ± 21 beats/min, P < .05).Conclusions:A post-warm-up recovery time of 10 min rather than 45 min is more beneficial to 200-m swimming time-trial performance.

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The Effects of a Cycling Warm-up Including High-Intensity Heavy-Resistance Conditioning Contractions on Subsequent 4-km Time Trial Performance

The Journal of Strength and Conditioning Research ◽

10.1519/jsc.0000000000001908 ◽

2019 ◽

Vol 33 (1) ◽

pp. 57-65 ◽

Cited By ~ 3

Author(s):

Alan Chorley ◽

Kevin L. Lamb

Keyword(s):

High Intensity ◽

Time Trial ◽

Warm Up ◽

Time Trial Performance ◽

Trial Performance

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The Effects of Ten Weekly Plyometric Training of Judokas on Anaerobic Power

Journal of Education and Training Studies ◽

10.11114/jets.v5i13.2902 ◽

2017 ◽

Vol 5 (13) ◽

pp. 52 ◽

Cited By ~ 1

Author(s):

Ahmet Uzun ◽

Onder Karakoc

Keyword(s):

Anaerobic Power ◽

T Test ◽

Control Group ◽

Plyometric Training ◽

Warm Up ◽

Male Age ◽

Post Test ◽

The Difference ◽

And Control ◽

Experimental Group

This study was conducted to determine the effects of ten weekly plyometric training on anaerobic power in judokas. 30 male judokas participated in the study and the subjects were divided into two groups as an experimental (15 male age = 21,40 ± 1,99) and control (15 male age = 21,53 ± 1,80) groups. Judo training programme was applied in both groups for 3 days / 90 minutes per week. Experimental and control group were made warm up exercises for 20 minutes. Both groups continued with the special preparatory period judo training program. After warm up exercises, experimental group judokas were made plyometric training consisting of 15 different movements for 20 minutes. Then they were allowed to continue the judo training. As the groups showed normal distribution, Paired Samples T-Test was applied for the significance between pre-test and post-test measurements of the groups. Independent Samples T-Test was used to analyze the difference between the test group and control group. The Independent Samples T-Test was used to analyze the difference between the experimental group and the control group. As a result of the plyometric training, when the pre-test and post-test differences of the physical measurement parameters for the experimental and control groups were compared, the mean values of back strength, anaerobic power and body fat percentage were found to be significant(p0.05). As a result, it is seen that the regular plyometric exercises increase the performance of anaerobic power to judokas. It can be said that putting plyometric training besides judo training has a positive effect for performance.

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The Effects of Warm-up Duration on Cycling Time Trial Performance in Trained Cyclists

Central European Journal of Sport Sciences and Medicine ◽

10.18276/cej.2017.1-01 ◽

2017 ◽

Vol 17 ◽

pp. 5-13

Author(s):

Jennifer A. Bunn ◽

L. Chris Eschbach ◽

Meir Magal ◽

Elizabeth K. Wells

Keyword(s):

Time Trial ◽

Warm Up ◽

Time Trial Performance ◽

Cycling Time Trial ◽

Cycling Time ◽

Trial Performance

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Heat acclimation improves exercise performance

Journal of Applied Physiology ◽

10.1152/japplphysiol.00495.2010 ◽

2010 ◽

Vol 109 (4) ◽

pp. 1140-1147 ◽

Cited By ~ 201

Author(s):

Santiago Lorenzo ◽

John R. Halliwill ◽

Michael N. Sawka ◽

Christopher T. Minson

Keyword(s):

Exercise Performance ◽

Lactate Threshold ◽

Time Trial ◽

Heat Acclimation ◽

Control Group ◽

Time Trial Performance ◽

Before And After ◽

C 30 ◽

The Impact ◽

Trial Performance

This study examined the impact of heat acclimation on improving exercise performance in cool and hot environments. Twelve trained cyclists performed tests of maximal aerobic power (V̇o2max), time-trial performance, and lactate threshold, in both cool [13°C, 30% relative humidity (RH)] and hot (38°C, 30% RH) environments before and after a 10-day heat acclimation (∼50% V̇o2max in 40°C) program. The hot and cool condition V̇o2max and lactate threshold tests were both preceded by either warm (41°C) water or thermoneutral (34°C) water immersion to induce hyperthermia (0.8–1.0°C) or sustain normothermia, respectively. Eight matched control subjects completed the same exercise tests in the same environments before and after 10 days of identical exercise in a cool (13°C) environment. Heat acclimation increased V̇o2max by 5% in cool (66.8 ± 2.1 vs. 70.2 ± 2.3 ml·kg−1·min−1, P = 0.004) and by 8% in hot (55.1 ± 2.5 vs. 59.6 ± 2.0 ml·kg−1·min−1, P = 0.007) conditions. Heat acclimation improved time-trial performance by 6% in cool (879.8 ± 48.5 vs. 934.7 ± 50.9 kJ, P = 0.005) and by 8% in hot (718.7 ± 42.3 vs. 776.2 ± 50.9 kJ, P = 0.014) conditions. Heat acclimation increased power output at lactate threshold by 5% in cool (3.88 ± 0.82 vs. 4.09 ± 0.76 W/kg, P = 0.002) and by 5% in hot (3.45 ± 0.80 vs. 3.60 ± 0.79 W/kg, P < 0.001) conditions. Heat acclimation increased plasma volume (6.5 ± 1.5%) and maximal cardiac output in cool and hot conditions (9.1 ± 3.4% and 4.5 ± 4.6%, respectively). The control group had no changes in V̇o2max, time-trial performance, lactate threshold, or any physiological parameters. These data demonstrate that heat acclimation improves aerobic exercise performance in temperate-cool conditions and provide the scientific basis for employing heat acclimation to augment physical training programs.

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The Effect of Lower Body Anaerobic Pre-Loading on Upper Body Ergometer Time Trial Performance

Sports ◽

10.3390/sports9060079 ◽

2021 ◽

Vol 9 (6) ◽

pp. 79

Author(s):

Priit Purge ◽

Dmitri Valiulin ◽

Allar Kivil ◽

Alexander Müller ◽

Gerhard Tschakert ◽

...

Keyword(s):

Performance Test ◽

Time Trial ◽

The Other ◽

Upper Body ◽

College Level ◽

Lower Body ◽

Warm Up ◽

Time Trial Performance ◽

Double Poling ◽

Trial Performance

Pre-competitive conditioning has become a substantial part of successful performance. In addition to temperature changes, a metabolic conditioning can have a significant effect on the outcome, although the right dosage of such a method remains unclear. The main goal of the investigation was to measure how a lower body high-intensity anaerobic cycling pre-load exercise (HIE) of 25 s affects cardiorespiratory and metabolic responses in subsequent upper body performance. Thirteen well-trained college-level male cross-country skiers (18.1 ± 2.9 years; 70.8 ± 7.6 kg; 180.6 ± 4.7 cm; 15.5 ± 3.5% body fat) participated in the study. The athletes performed a 1000-m maximal double-poling upper body ergometer time trial performance test (TT) twice. One TT was preceded by a conventional low intensity warm-up (TTlow) while additional HIE cycling was performed 9 min before the other TT (TThigh). Maximal double-poling performance after the TTlow (225.1 ± 17.6 s) was similar (p > 0.05) to the TThigh (226.1 ± 15.7 s). Net blood lactate (La) increase (delta from end of TT minus start) from the start to the end of the TTlow was 10.5 ± 2.2 mmol L−1 and 6.5 ± 3.4 mmol L−1 in TThigh (p < 0.05). La net changes during recovery were similar for both protocols, remaining 13.5% higher in TThigh group even 6 min after the maximal test. VCO2 was lower (p < 0.05) during the last 400-m split in TThigh, however during the other splits no differences were found (p < 0.05). Respiratory exchange ratio (RER) was significantly lower in TThigh in the third, fourth and the fifth 200 m split. Participants individual pacing strategies showed high relation (p < 0.05) between slower start and faster performance. In conclusion, anaerobic metabolic pre-conditioning leg exercise significantly reduced net-La increase, but all-out upper body performance was similar in both conditions. The pre-conditioning method may have some potential but needs to be combined with a pacing strategy different from the usual warm-up procedure.

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Warm up intensity influences running performance despite prolonged recovery

International Journal of Sports Science & Coaching ◽

10.1177/17479541211004248 ◽

2021 ◽

pp. 174795412110042

Author(s):

Hunter L Paris ◽

Erin C Sinai ◽

Margaret A Leist ◽

Carrington M Crain ◽

Alexandra M Keller ◽

...

Keyword(s):

High Intensity ◽

Time Trial ◽

Performance Outcomes ◽

Moderate Intensity ◽

Warm Up ◽

Time Trial Performance ◽

Prolonged Recovery ◽

And Performance ◽

Road Races ◽

Trial Performance

When competing in road races, runners enter starting corrals long before the starting gun triggers. Athletes consequently must complete warm up routines well in advance of race commencement. To optimize performance readiness warm up intensity may need altered to account for the prolonged time between warm up and performance. This study tested the effectiveness of various warm up intensities on 1600 m run performance given a 20 min separation between warm up and time trial, and assessed the physiological bases for performance outcomes. In a randomized, crossover design, 14 athletic men and women [(age (mean ± SEM) = 22 ± 1 y; V·O2peak = 50.3 ± 2.5 ml·kg−1·min−1] completed three warm up routines (light-, moderate-, or high-intensity warm up), rested for 20 min, and ran a 1600 m time trial. Warm up procedures were evaluated for their influence on performance, blood lactate, V·O2, and alterations to neuromuscular function. Time trial performance was significantly faster ( P < 0.03) following a moderate-intensity warm up (6:12 ± 18 min:s·1600 m−1) compared to a light-intensity warm up (6:30 ± 18 min:s·1600 m−1). Performance following the high-intensity warm up (6:18 ± 24 min:s·1600 m−1) fell between the light and moderate conditions. When stratified based on starting lactate concentrations, 1600 m performance was optimized when pre-time trial lactate was 2.0–4.9 mmol·l−1. When a prolonged rest separates warm up exercise from time trial performance, warming up remains efficacious. Optimal warm up intensity may be identified using starting lactate as a gauge for performance readiness.

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