Special Sport Studies part b poster

1. Discussion
Conclusion
In the present study, the designed warm up
significantly improved upper body muscular strength
and endurance, however abdominal strength and
endurance and flexibility were not significantly
improved. The results support the research hypothesis.
Implementing this BJJ designed warm up program with
conjunction of BJJ is beneficial in improving strength
and flexibility.
CRICOS #00212K
Effectiveness of the designed BJJ warm up
Nurbolat Kuandyk
National Institute of Sport Studies, Faculty of Health, University of Canberra and Hill Sports Academy.
u3066466@uni.canberra.edu.au
Background Methods
Brazilian Jiu Jitsu (BJJ) is a grappling-combat based martial
art, which is becoming very popular sport in the world (1).
Due to fast growth of the art and increase in participation,
risk of injuries increase.
One way to reduce the likelihood of injuries is to warm up
properly before each class (2).
Past research show that static stretching before exercise
can have detrimental effects on performance in BJJ
athletes (3), but dynamic stretching before exercise can
increase performance (4).
Hill Sport Academy offers many classes including Brazilian
Jiu Jitsu. Being predominantly a judo based martial arts
gym, the warm up for BJJ is similar to the judo warm up.
Therefore, there is a need for a specific BJJ warm up to be
designed. This warm up specifically designed for BJJ
involves similar movements during rolling or executing a
technique. Thus not only this warm up will try to get the
body ready to train, but also condition the body to these
fundamental movements that are crucial aspect of BJJ.
Majority of the members taking the class have a tight
schedule and BJJ class is the only type of fitness they
perform during the week and often don’t have time for
strength and conditioning programs. Another purpose
was to design a warm up that could potentially improve
strength and flexibility of the participant. This designed
warm up might be beneficial in improving their strength
and flexibility while warming up specifically for BJJ
movements.
Hypothesis: The designed warm up program with
conjunction of BJJ will have beneficial effects on strength
and flexibility of the participants after 6 weeks.
Methods Results
Participants: 12 (age M=26.17±5.2) Hill Sport
Academy members were recruited to participate in
this research.
Design: Quasi-experimental design was used in this
study. Participants’ initial test scores were compared
to post intervention scores after 6 weeks.
Strength and Flexibility Tests:
Participants completed the tests after 10 minutes of
light warm up (jogging). All participants completed
one test at a time ensuring rest times between tests.
Participants completed the same tests before and
after the 6 week intervention.
• Maximum push up test (basic protocol) to assess
upper body muscular strength and endurance
• Maximum pull up test (basic protocol) to assess
upper body muscular strength
• 1 minute sit up test (basic protocol) to assess
abdominal strength and endurance
• Sit and Reach test (modified using rowing
machine’s sliding bench) to assess flexibility of the
lower back and hamstrings
Intervention:
There are 3 BJJ classes per week (Tuesday, Thursday
and Saturday). The designed warm up was included at
the start of each class for 6 weeks.
The designed warm up:
1) Forward rolls x 2
2) Backward rolls x 2
3) Hip escapes x 1
4) Side kicks x 10
5) Step overs x20
6) Hip bridges to the side and to
turtle, to initial position x 10
This study was conducted to see the effects of the
designed warm up for BJJ class on strength and
flexibility of the participants. The result showed that on
average participants improved their strength and
flexibility after the 6 weeks intervention. In particular,
most significant improvement was in the upper body
muscular strength and endurance based on maximum
push up and pull up tests.
Previous study shows that BJJ players exhibit excellent
upper body muscular strength and endurance and
average flexibility (5). Hence, the main limitation to this
study was that the improvements the participants
made after 6 weeks of intervention can be purely due
to training in BJJ alone and not in designed BJJ warm
up. Other limitations include attendance of the
members. Some members skipped practice during the
6 weeks of intervention and three of the participants
did extra training outside BJJ classes.
Purpose: To see the effects of
designed BJJ warm up on strength
and flexibility of the participants
after 6 weeks.
Max push
ups
Max pull ups 11.4 ± 4.4 12.1 ± 4.2
1 min sit ups 49 ± 10.9 51.08 ± 11.2
Sit and
reach
7) Hip raises with triangles x 15
8) Wrestlers sit outs with partner x 10
9) Complex (inch worm, hindu push up,
lunge, side turn, step through, bridge,
step back, other side, frog leap) x5
References
Before After
31.9 ± 11.51 34 ± 11.8
-1.7 ± 6.3 -1.3 ± 6.5
Table 1. Mean scores on 4 tests before
and after the intervention.
The data was recorded and analysed Statistical Package
for the Social Sciences (SPSS for Windows, version 14,
SPSS Inc., Chicago, IL). Paired T test was used to see the
differences between pre and post intervention scores.
Table 1 represents the mean scores of the 4 tests pre
and post intervention. All of the mean scores on each
test improved after the 6 week intervention, however
only maximum push up test(p>0.002) and maximum
pull up test(p>0.021) post test scores were significantly
different to initial scores.
1. International Brazilian Jiu-Jitsu Federation (IBJJF). The history of brazilian jiu-jitsu.
2. Safran, M.R., Seaker, A.V., & Garrett Jr., W.E. (1989). Warm-up and Muscular injury Prevention. An update. Sport Medicine, 8(4), pp. 239-249.
3. Costa, E.C., Santos, C.M., Prestes, J., Silva, J.B., Knackfuss, M.I. (2009). Acute effect of static stretching on the strength performance of jiu-jitsu athletes in horizontal bench press. Fit Perf J, 8(3), 212-217.
4. Yamaguchi, T., & Ishii, K. (2005). Effects of static stretching for 30 seconds and dynamic stretching on leg extension power. J Strength Cond Res, 19(3), 677-83.
5. Andreato, L.V., Franzoi de Moraes, S.M., Lopes de Moraes Gomes, T., Del Conti Esteves, J.V., Andreato, T.V., Franchini, E. (2011). Estimated aerobic power, muscular strength and flexibility in elite Brazilian Jiu Jitsu athletes. Science & Sports, 26,
329-337.