A Six-Week Dynamic Stretching Warm-Up Protocol Enhances Dynamic Balance but Not Sprint and Agility Performance in Adolescent Male Volleyball Players

Abstract

This study aimed to investigate the long-term effects of a six-week dynamic stretching warm-up protocol on sprint performance, agility, and dynamic balance in adolescent volleyball athletes. Thirty male volleyball players, aged 16 to 17 years, were randomly assigned to an experimental group (n = 14) performing dynamic stretching or a control group (n = 16) undertaking a conventional warm-up without stretching. The intervention lasted 6 weeks and comprised 5 sessions each week. Evaluations performed prior to and after the intervention included a 5-m-sprint test, a modified T-test for agility, and a Y-Balance-test for dynamic balance. The results indicated a significant interaction between time and the group (p < 0.01, ηp2: 0.32–0.47 [large]) only in the Y-balance test in the anterior and posterolateral directions. The experimental group demonstrated a significant improvement in dynamic balance compared to the control group in both the anterior (p = 0.018, d = 1.15 [large]) and posterolateral (p = 0.001, d = 1.72 [large]) directions of the Y-balance test. No significant improvements in agility performance were seen (p = 0.469, ηp2 = 0.03 [small]). Sprint performance declined in both groups, demonstrating a significant main effect of time (p < 0.001, ηp2 = 0.59 [large]), whereas no significant group effect was seen (p = 0.086, ηp2 = 0.16 [large]). Therefore, a six-week dynamic stretching warm-up exercise program enhanced teenage male volleyball players' dynamic balance significantly, particularly in the front and posterolateral directions. The training intervention decreased short-distance (5 m) sprint performance and did not improve agility. Although dynamic stretching can improve some aspects of neuromuscular control, the findings suggest that it should be paired with sport-specific training to optimize overall volleyball performance and injury prevention techniques.