In recent years, self-myofascial release has gained popularity as a post-exercise therapeutic technique in regards to alleviating pain or muscle soreness. New developments have led many researchers and practitioners to examine self-myofascial release, in the form of foam rolling, pre-exercise. The effects of foam rolling, in combination with a dynamic warm-up, is not quite understood. Minimal research has been published on this topic. To date, there has been one article that examines how a dynamic warm-up and foam rolling can improve performance. Therefore, the purpose of this study is to determine if an acute bout of foam rolling in the form of self-myofascial release in addition to a dynamic warm-up could improve performance. Fourteen active male and female participants (N = 14; age: 20.931.44; height: 68.043.21, weight: 80.0922.82, BMI: 26.47 5.89) with no prior experience foam rolling volunteered to engage in this counterbalanced, within-subjects design. Participants engaged in experimental condition groups: a general warm-up (GW) group, a dynamic warm-up (DYN) group, and a foam rolling (FM) group. Following each condition, participants performed a series of performance tests. One-way repeated measures ANOVA was conducted to compare the effect of the independent variable (group: general warm-up, dynamic warm-up, and foam rolling group) on the dependent variable (scores: flexibility, vertical jump, standing long jump, and sprint scores) to determine if significant differences exist. When the omnibus F-test statistic was significant, pairwise comparisons using Sidak comparisons were performed. The data indicated that the foam rolling group showed significant differences in flexibility and power (specifically in the standing long jump) when compared to a general or dynamic warm-up. Furthermore, no significant differences were found in the vertical jump or the speed test among the three groups. The results suggest that total-body foam rolling session may be valuable for improvements in certain aspects of performance. Implications from this study suggest foam rolling can be used before a workout routine.

Title: The effect of Warm Up Protocols on Explosive Power Performance in Track and Field Objectives: The main aim of this thesis was to compare three types of warm up protocols and their effects on explosive power performance. Methods: This thesis tested 43 students of UK FTVS, who visited Athletic Conditioning lessons. The group consisted of 28 men (height 183,2+-/5,6 cm) and 15 women (166,3 +-/5,7 cm) aged 20-23 years. There was six measuring sessions separated by a week off. They performed a 800 m aerobic warm up mean run, followed by one of three types of warm-up protocols (static, dynamic, balance). Each of the warm-up protocol was performed two times in the opposite order. The experiment examined the explosive power of lower limbs and upper body/limbs. Performance score were recorded from vertical jump, a ball throw, and medicine ball front throw. Results: The thesis did not confirm any of the hypotheses. It was found that the active static stretching had a positive medium effect on medicine ball front throw by Cohen scale effect size compared to the active dynamic and the active balance warm-up protocol. Other tests did not prove any significant changes, positive or negative, of any warm up protocols. Keywords: Dynamic warm-up, Static warm-up, Balance warm- up, Testing, Explosive Power

Title Influence of dynamic and static warm-up on muscle strength in climbers. Objective The aim of the thesis is to assess the influence of dynamic warm-up with Thera-Band and static stretching on maximal muscle strength and its time parameters of finger flexors in dominant upper extremity in climbers. Methods Eight active climbers participated in this testing (age 32.4 ± 5.5, body weight 69.4 ± 6.5, height 176 ± 6.4). Actual performance RP was according to the French scale ranging 6b to 8a. Probands' measurements proceeded in three different days. After a specific warm-up on "boulder wall" and static stretching and dynamic warm-up with Thera-Band without stretching, there was maximal muscle strength of fingers flexors on dominant (preferred) upper limb measured by using a specific climbing test on hangboard. The second measurement assessed maximal strength of finger flexors muscle and its time parameters while proceeding of the maximum hand-grip using a hand dynamometer. Results In the experiment, none of the hypotheses came to be confirmed. There was no significant influence of static stretching and dynamic warm-up with Thera-Band on maximal muscle strength of finger flexors and the time parameters in climbers. Conclusion Despite the failure to prove the influence of the static stretching and...