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24 H. Makaruk et al.

A repeated measures experimental design [6] was

used. Dynamic stretching exercises were applied to all

subjects as a warm-up before the running test and a week

later static warm-up was applied. The list of dynamic andstatic exercises is presented in Table 2. The tests were

conducted on Mondays afternoon (16:00 18:00), as

Sundays were training-free and the trained subjects could

rest before being subjected to the test. The tests were

conducted in a hall.

Warm-ups started with a low-intensity 5-min run fol-

lowed by stretching exercises (11 12 min) supervised

by coaches. Both static and dynamic exercises aimed at

improving suppleness of the same muscle groups, essen-tial in sprints: flexors and extensors of the hip, knee and

ankle joints [25]. Consecutive exercises were separated

by intermissions lasting 10 15 s. At last, the subjects

performed low-intensity forward running with knee lifts

(1 20 m) and heel kicks, and a submaximal 40-m run.

Table 2. Kinds and sequences of stretching exercises applied to warm-up

Dynamic stretching exercisesTotal

time* (s)Static stretching exercises

Totaltime* (s)

Deep lunge walk 2 10 Deep step forward, stay in that position, feet

on the floor2 15

Swing leg in sagittal plane while walking(every 3rd step)

2 15Stand in front of gymnastic box 1 m high, putstraight leg on it, bend deeply and sustain

position

2 20

Take frontal support against a gym ladderand swing leg in frontal plane

2 15Stay frontally close to a gym ladder, rest heelon the bar at hip level (leg straight), bend

trunk towards leg, sustain position

2 15

Take side support against a gym ladderand swing leg in sagittal plane

2 15Take side support against a gym ladder, catchthe ankle of free leg, rest heel against buttockand sustain position

2 20

Stand in straddle position, take support

against a gym ladder, bend trunk forwards,

catch ladder bar at hip level and benddeeper

2

10

Straddle position frontally to the ladder: bend

trunk forwards, catch the ladder bar at hiplevel, sustain position 2

15

Stand frontally on the lowest ladder bar,lower and lift heels

2 10

Take side support against a gym ladder, theball of foot rested on lowest bar, heel on thefloor; rest knees against the ladder, sustainposition

2 10

Straddle in sitting position, knees bent,

lower knees alternately inwards touchingthe ground

2 20

Sit on the floor with one leg bent and place thefoot on the outside of the opposite leg. Pressthe bent knee towards the opposite side with

your elbow while leaning on the other arm.

2 20

Sit in hurdling position, bend trunk to-wards straight leg and back

2 20 Hurdling position: bend trunk towards thestraight leg, sustain position

2 20

Take frontal support against a gym ladderand swing leg high backwards

2 15 Prone position: knee bent, catch ankle and pulltowards trunk, sustain position

2 15

Take frontal support against a gym ladder

and circle free leg, knee bent2 15

Take side support against a gym ladder, foot

rested against the bar at hip level, push hip,sustain position

2 15

Lean against the gym ladder, both feet onthe floor (about 1.2 m away from the lad-der); lift heels alternately, the balls of feet

resting on the floor

2 x 15

Lean against the gym ladder on forearms, bothfeet on the floor about 1.2 m away from lad-der; bend trunk forward without moving feet,

sustain position

2 x 15

The test consisted of running 40-m distance, the time

to run the last 20 m being measured electronically by usinga ST2000 device (Slandi, Poland). That experimental

design enabled eliminating, at least partially, the effect

of strength abilities at the moment of initial acceleration

and, therefore, assessing the speed abilities better thanin case of conventional tests. The test-retest performed

in a pilot study was satisfactory (r = 0.98).

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Received 6.11.2007

Accepted 6.02.2008

University of Physical Education, Warsaw, Poland