Regular Warm-up Research Articles

No Post-Activation Performance Enhancement Following a Single Set of Plyometric or Flywheel Exercises in National Team Rugby Players

Post-activation performance enhancement (PAPE) is a key objective following regular warm-up routines, especially in sports that rely heavily on sprinting speed and power. Rugby is a team sport characterized by a range of repeated high-intensity efforts, irrespective of positional roles or match demands. In this study, we examined and compared the effects of two different conditioning activities (CAs) on the power- and speed-related abilities of National Team rugby players. Thirteen male rugby union players sequentially performed countermovement jump (CMJ), 30 m sprint, and change-of-direction (COD) tests (pre-testing session) 5 min before executing either one set of six repetitions of 45 cm drop jumps or one set of six repetitions of flywheel eccentric-overload squats. In addition to the sport-specific tests, the muscle mechanical properties of the athletes were also assessed through the use of tensiomyography (TMG). At post-testing sessions conducted 5 and 10 min after the PAPE protocols, no significant changes were observed in any of the assessed variables, either in positions as backs or forwards. However, some meaningful variations were detected at the individual level when using the “true-changes” analysis. Despite some positive individual changes, it can be concluded that these specific protocols did not elicit the expected responses typically observed in other team-sport athletes. Practitioners are encouraged to implement more comprehensive (but not exhaustive) and tailored PAPE interventions prior to training sessions and competitions.

Comparing the effectiveness of thrower’s specific exercise program with regular warm-up program in recreational cricket bowlers

INTRODUCTION: Thrower’s Ten program is a thrower-specific workout program that increases upper-extremity strength, power, and endurance, especially in overhead athletes. The study compares the thrower's ten-exercise program to the regular warm-up program in recreational cricket bowlers' posterior capsule tightness, internal rotator strength, upper extremity stability, and explosive power.
 METHODS: Based on inclusion and exclusion criteria, 82 recreational cricket bowlers were divided into experimental (n=41) and control (n=41) groups. The experimental group received Thrower's ten warm-up programs three times a week for six weeks, along with the standard warm-up. Control maintained its warm-up routine. Before and after six weeks, participants were tested for shoulder internal rotator strength, posterior capsule tightness, stability, and explosive power. SPSS software was used to calculate outcome measures mean, standard deviation, independent t-test, and paired t-test.
 RESULTS: After six weeks, all outcome measures exhibited a significant difference (p<0.05) within the experimental group, whereas none of the outcome measures depicted a significant difference (p>0.05) within the control group. A significant difference (p<0.05) was seen between the groups for post-test strength and upper extremity stability measures. However, a non-significant difference (p>0.05) was noted between groups for posterior capsule tightness and upper extremity explosive power.
 CONCLUSION: Compared to the usual warm-up program used by recreational cricket bowlers, the thrower’s customized warm-up routine is more successful in improving internal rotator strength and upper extremity stability. Both warm-up programs enhance posterior capsule tightness and upper extremity explosive power.

EFFECTS OF THE FIFA 11+ WARM-UP PROGRAM ON VERTICAL JUMP AND DYNAMIC BALANCE AT U16 LEVEL IN FOOTBALL

The FIFA 11+ warm-up program was developed as an injury prevention alternative to traditional warm-up methods in football. Numerous studies have confirmed its effectiveness in reducing injuries, as well as its potential impact on performance. The objective of this study is to investigate the effects of the FIFA 11+ program on explosive force and dynamic balance, utilizing the Opto Jump equipment by Microgate. A total of 39 players were divided into two groups based on their respective teams: the intervention group (n=19) and the control group (n=20). The intervention group followed the FIFA 11+ warm-up three times a week for 12 weeks, while the control group continued with their regular warm-up routine. The results indicated no statistically significant differences between the two groups in the vertical jump test. However, in the dynamic balance test, the intervention group demonstrated significantly better results in power and reactive strength index compared to the control group. In conclusion, implementing the FIFA 11+ program for a minimum of 12 weeks, three times a week, can enhance dynamic balance and serve as a viable alternative to traditional football warm-up routines.

A study on the influence of FIFA 11+ practice on knee proprioception and dynamic balance ability of young campus football players

To study the effect of FIFA 11 + warm-up on knee proprioception and dynamic balance of adolescent football players. 30 young school football players were randomly divided into two groups: FIFA 11 + training group and routine warm-up training group. The dominant leg of all athletes is the right leg. FIFA 11 + training was arranged once a day in the pre training warm-up stage of FIFA 11 + group， while the control group was given regular warm-up exercise with the team. Two groups of experimental data were collected and recorded. The closer the feeling (active and passive) of the knee joint was to 135 degrees， the better the result was. In the dynamic balance test of the knee joint (YBT)， the scores of the non supporting leg in front were recorded as a， the scores of the non supporting leg in the rear inner side were recorded as PM， the scores of the non supporting leg in the rear outer side were recorded as PL， and the comprehensive scores of YBT were recorded as ybt-cs， The higher the score of analysis and comparison results， the better the balance and stability function. The difference of the above recorded data was analyzed by independent sample t-test， and the significance level a was 0.05. After FIFA After 11 + training， there were significant differences in the comparison values of proprioception (active and passive) between the knee joint groups (P (0.05) compared with the control group， the difference was significant. After FIFA 11 + warm-up exercise， it can significantly improve the knee proprioception and dynamic balance ability of young school football players. Therefore， coaches should be encouraged to use FIFA 11 + warm-up activities in the future football training match warm-up activities.

The Effects of FIFA 11+ Kids Prevention Program on Kinematic Risk Factors for ACL Injury in Preadolescent Female Soccer Players: A Randomized Controlled Trial.

This study aimed to investigate the effects of the 8-week FIFA 11+ Kids program on kinematic risk factors for ACL injury in preadolescent female soccer players during single-leg drop landing. For this, 36 preadolescent female soccer players (10-12 years old) were randomly allocated to the FIFA 11+ Kids program and control groups (18 players per group). The intervention group performed the FIFA 11+ Kids warm-up program twice per week for 8 weeks, while the control group continued with regular warm-up. Trunk, hip, and knee peak angles (from initial ground contact to peak knee flexion) were collected during the single-leg drop landing using a 3D motion capture system. A repeated measure ANOVA was used to analyze groups over time. Significant group × time interactions were found for the peak knee flexion, with a medium effect size (p = 0.05; effect size = 0.11), and peak hip internal rotation angles, with a large effect size (p < 0.01; effect size = 0.28). We found that the FIFA 11+ Kids program was effective in improving knee flexion and hip internal rotation, likely resulting in reducing ACL stress during single-leg drop landing in young soccer players.

The Effect of an Intentional Functional Movement Warm-Up on Ninth Graders’ Movement Quality

Dysfunctional movement, a suggested contributing factor for musculoskeletal pain and injury, appears to increase as adolescents experience puberty. This study investigated dysfunctional movement among a group of ninth-grade physical education students to determine if a standardized functional movement warm-up (FMWU) would improve movement quality more than a regular physical education warm-up. The FMWU group (n = 22) completed the assigned warm-up 3 times/week over 9 weeks, whereas the regular warm-up (RWU) group (n = 22) completed a regular dynamic warm-up. The Functional Movement Screen (FMS) was used in the assessment of movement quality pre and post. The FMS total composite mean score was 12.20 (SD = 1.56). Additionally, 45.5% of participants had at least one asymmetry and 93.2% scored a 1 on at least one FMS task. There was a significant Group × Time interaction, F(1, 42) = 11.27, p = .002. The FMWU group significantly improved for the total composite score, deep squat (DS), rotatory stability, and scores of 1. All other measures of movement trended positively for the FMWU group except the inline lunge (ILL), which remained the same. The RWU group slightly or significantly worsened in the DS, ILL, active straight leg raise, and hurdle step, and the total composite score did not change. The findings of this study suggest there is a high rate of dysfunctional movement among ninth-grade adolescents and an intentionally designed FMWU is an efficient method of addressing movement quality in physical education.

Effectiveness of a judo-specific injury prevention programme: a randomised controlled trial in recreational judo athletes

ObjectivesTo evaluate the effectiveness of a trainer-supervised judo-specific injury prevention warm-up programme on overall injury prevalence.MethodsWe conducted a two-arm, cluster randomised controlled trial; the Injury Prevention and Performance Optimization Netherlands...

Effect of FIFA 11+, Dynamic and Regular Warm-up Protocols on Speed, Agility, and Lower Limb Explosive Power in Badminton Players: A Quasi-experimental Study

Introduction: FIFA 11+, has already shown a positive response to the various physical parameters and reduced injury rates in football players, similar studies were not performed on badminton players. With this background, the present study was conducted. Aim: To compare the effects of FIFA 11+, dynamic warm-up, and regular badminton warm-up on speed, agility, and lower limb explosive power. Materials and Methods: A quasi-experimental study was conducted in different badminton academies located in Faridabad, Haryana, India, from September 2017 to March 2019 with the implementation of the programme for four weeks with a sample size of 48 players (both male and female) aged between 14-18 years participated in the study. The participants were divided randomly into group A; following FIFA 11+ protocol (11+ is a multifaceted warm-up program with four componentssprinting, strength, plyometric and balance), group B followed dynamic warm-up and group C followed their regular warm-up. The players followed the protocols for four weeks (12 sessions with FIFA11+ for 15-20 minutes and dynamic warm-up of 15 minutes). A pre and postassessment was done for agility using a T-test, speed was assessed by a 10 m sprint, and Lower limb explosive power was assessed using the vertical jump test. The statistical tests used for analysis was the Post-Hoc Tukey test for between-group analysis and Analysis of Variance (ANOVA) paired t-test for within-group analysis using Statistical Package for Social Sciences (SPSS) version 21.0 software. Results: There was no statistical difference between the three groups when the Post-Hoc Tukey test was done. However, when within the group analysis was done using paired t-test there was statistically significant difference for agility in group A (p-value=0.030) and speed in group B (p-value=0.021). Conclusion: This study concludes that none of the three groups out performed the other for all the parameters.

The Effects of an Eight Week Plyometric-based Program on Motor Performance Skills and Muscular Power in 7–8-Year-Old Primary School Students

Background of Study: Competence in motor performance skills is important in enabling children to be physically literate. Plyometric-based training has been suggested as an effective means to enhance motor performance skills in young athletes. However, no studies have reported the effects of a whole body plyometric-based program integrated into physical education on motor performance skills with young children. Objective: This study aims to examine the effect of a plyometric-based program on primary school students’ motor performance skills, upper and lower body muscular power, and reactive strength index. Method: The sample was composed of 61 primary school students, 29 girls and 32 boys, aged 7–8 years old, from two second-grade Physical Education (PE) classes. Both groups participated in their regular eight-week PE lessons (50-minute classes twice a week). During the study, the plyometric group performed a plyometric-based program in the 15-minute warmup of each class, while the comparison group performed regular warmup activities. Student’s motor performance skill proficiency, reactive strength index, lower and upper body muscular power were assessed before and after the eight weeks of PE lessons. The data were analysed using a two-way analysis of variance, followed by pairwise comparisons with the Bonferroni adjustment. Results: The data analysis indicated significant increases in motor performance skill proficiency, upper and lower body muscular power in the plyometric group vs comparison group (p ≤ 0.05). Conclusion: These results suggest that including a plyometric-based program in the PE warmup phase of the lessons may improve motor performance skills and muscular power in primary school students.

Effects of Warm-Up on Sprint Swimming Performance, Rating of Perceived Exertion, and Blood Lactate Concentration: A Systematic Review.

(1) Background: warm-ups precede physical exertion and has been shown to have positive and negative effects on performance. Positive effects include elevating body temperature, heart rate, and VO2. Negative effects include increasing fatigue and blood lactate concentration. The most effective warm-up format is still unknown, particularly in competitive swimming. The purpose of this systematic review was to determine the most beneficial warm-up for maximal performance in sprint swimming events; (2) Methods: a structured search was carried out following the Preferred Reporting Items for Systematic review and Meta-Analyses (PRISMA) guidelines in the PubMed, SportDiscus, and Google Scholar databases until March 2021. Studies with double-blind and randomized designs in which different types of warm-up were compared to each other or an identical placebo condition (no warm-up) were considered. Fourteen published studies were included. The effects of warm-up on sprint swimming performance, rating of perceived exertion (RPE) and blood lactate concentration (La−) were investigated. (3) Results: in half of the studies, swimmers performed significantly better after a regular warm-up; however, the effect of warm-up on performance was small. Warm-ups had a medium to large effect on RPE and a small to medium effect on La−. (4) Conclusions: the findings of this review suggest that warm-ups do influence performance, although the magnitude is small. Future studies are needed in larger populations to clarify whether warm ups improve swim performance, to what extent, and the potential role of variables related to participant characteristics and swimming competitions.

The effectiveness of an online intervention in stimulating injury-preventive behaviour in adult novice runners: Results of a randomised controlled trial.

The online intervention Runfitcheck was developed to stimulate injury-preventive behaviour among adult novice runners. This study evaluated the effectiveness of Runfitcheck on injury-preventive behaviour among adult novice runners. A randomised controlled trial was conducted among adult novice runners. The intervention group had access to the Runfitcheck intervention, the control group performed their running activities as usual. One, three, and five months after enrolment, participants reported retrospectively what they had done regarding injury-preventive behaviour (operationalised as (i) using a (personalised) training schedule; (ii) performing strength and technique exercises; and (iii) performing a warm-up routine prior to running). Relative Risks (RR) and 95% Confidence Interval (95%CI) were used to analyse behavioural change. The intervention group (n=715) searched more often for information about a warm-up routine (RR 1.211; 95%CI 1.080-1.357), and added more often strength exercises to their warm-up routine (RR 1.228; 95%CI 1.092-1.380). The intervention group performed more often running technique exercises compared to the control group (n=696) (RR 1.134; 95%CI 1.015-1.267), but less often strength exercises (RR 0.865 (95%CI 0.752-0.995). Within the group of runners that did not perform any warm-up routine at enrolment (n=272), the intervention group started to perform a regular warm-up routine more often than the control group (RR 1.461; 95%CI 1.084-1.968). No significant results were found for using a training schedule. The online intervention Runfitcheck was effective in stimulating aspects of injury-preventive behaviour in adult novice runners, mostly related to a warm-up routine. NL6225, Registered April 24th 2007 - Retrospectively registered, https://www.trialregister.nl/trial/6225.

The FIFA 11+ Shoulder Injury Prevention Program Was Effective in Reducing Upper Extremity Injuries Among Soccer Goalkeepers: A Randomized Controlled Trial

Background: Soccer is one of the most popular sports worldwide. Goalkeepers are more likely to injure their upper limbs, particularly their shoulders, than outfield players. To reduce upper extremity injuries, the FIFA 11+ Shoulder Injury Prevention Program (FIFA 11+S) was developed. Purpose: The purpose of this study was to assess the effectiveness of the FIFA 11+S program in reducing the incidence of upper extremity injuries among amateur soccer goalkeepers. Study Design: Randomized controlled trial; Level of evidence, 1. Methods: A total of 726 goalkeepers, who were blinded to study intent, were randomly assigned to the experimental group (n = 360) or control group (n = 366). The experimental group was instructed to perform the FIFA 11+S program before all training sessions for 1 season (6 months). The control group was instructed to continue performing their usual routine warm-up program before training sessions for 1 season. Primary outcomes included the incidence of upper extremity injury and incidence of mechanism, type, and severity of injury measured using injury risk ratios (IRR); compliance with the experimental and control interventions was also recorded. Results: A total of 50 injuries (0.62 injuries per 1000 exposure-hours) were reported in the experimental group, and 122 injuries (1.94 injuries/1000 hours) were reported in the control group. The FIFA 11+S program reduced the total number of upper extremity injuries by 68% (IRR = 0.32 [95% CI, 0.27-0.34]) compared with the usual warm-up. The FIFA 11+S program reduced the incidence of contact injury (IRR = 0.30 [95% CI, 0.25-0.31]), noncontact injury (IRR = 0.40 [95% CI, 0.35-0.43]), initial injury (IRR = 0.34 [95% CI, 0.29-0.36]), recurrent injury (IRR = 0.20 [95% CI, 0.17-0.21]), and overuse injury (IRR = 0.40 [95% CI, 0.35-0.43]). Participants in the experimental group demonstrated a significant decrease in injuries of minor (IRR = 0.32 [95% CI, 0.27-0.34]) and moderate severity (IRR = 0.33 [95% CI, 0.29-0.35]) compared with the control group. We noted no difference in compliance between the experimental and control groups (80% vs 73%, respectively; P = .92). Conclusion: The FIFA 11+S program resulted in 50% fewer upper extremity injuries among soccer goalkeepers, compared with a regular warm-up. Registration: ACTRN12618001080213 (Australian New Zealand Clinical Trials Registry).

Effects of the FIFA 11+ on injury prevention in amateur futsal players.

To examine the effectiveness of the FIFA 11+ in reducing injury in futsal players. Ninety-one male futsal players from six amateur futsal clubs were recruited and assessed for eligibility, and 71 were randomized to the 11+ group (n=37, age: 27.0±5.1years) and a control group (n=34, age: 26.0±5.1years). The 11+ program was executed twice a week for 20weeks, separated by a 10-week period where both groups executed their regular warm-up. Data on match, training exposure, and injuries were recorded during the regular season. The players sustained a total of 58 injuries during the futsal regular season, with 24 injuries in the 11+ group and 34 injuries in the control group; the overall incidence of injuries per 1000 player-hours was significantly higher in the control group (11.6 vs 6.5; mean difference (95% CI) -5.1 (-9.1 to -1.1), P=.014). The 11+ group had a significantly lower incidence of acute (11.2 vs 5.7; -5.5 (-9.4 to -1.6), P=.007) and lower limb (8.7 vs 4.4; -4.2 (-8.1 to -0.4), P=.032) injuries per 1000 player-hours. Players from the control group had a higher number of days injured (20.4±17.3 vs 10.5±9.1, P=.036). The FIFA 11+ is an injury prevention program suited for injury reduction in amateur futsal players, as it reduces the incidence of overall, acute, and lower limb injuries during the season.

Backward Running: Acute Effects on Sprint Performance in Preadolescent Boys.

The aim of this study was to examine the acute effect of backward running (BwR) during warm-up on a 20-m sprint of boys’ performance, compared to forward running (FwR). Fourteen recreationally active preadolescent boys (aged 12.5 ± 0.5 years) were examined in 3 protocols: warm-up (control condition), warm-up with 3 × 10 m additional BwR sprints and warm-up with 3 × 10 m additional FwR sprints. Participants were evaluated 4 minutes after each protocol on a 20-m sprint and intermediate distances, as well as the rate of perceived exertion (RPE). Sprint speed across 10-20 m was significantly higher for the BwR warm-up compared to the regular warm-up (p < 0.05) and a significantly higher RPE after the BwR and FwR protocols compared to the control condition was recorded (p < 0.05). No significant difference was detected across the distances 0–5, 5–10, 0–10 and 0–20 m. Although adding 3 × 10-m sprints of BwR or FwR after the warm-up did not enhance performance in a 20 m sprint of preadolescent boys, the positive effect of BwR across 10–20 m distance suggests that BwR could be an alternative means for enhancing performance for certain phases of a sprint for this age. However, preadolescent boys’ response to different sprint conditioning exercise stimuli and the optimization of rest time to maximize performance remain to be determined.

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

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. 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. 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 10-20min/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. 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). Compared with a control warm-up routine prior to endurance-running training, 10 weeks (2-4times/wk) of JR training, in place of 5minutes 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.

Effect of the FIFA 11+ on Landing Patterns and Baseline Movement Errors in Elite Male Youth Soccer Players

There is no evidence regarding the effect of the FIFA 11+ on landing kinematics in male soccer players, and few studies exist regarding the evaluating progress of interventions based on the initial biomechanical profile. To investigate the effect of the FIFA 11+ program on landing patterns in soccer players classified as at low or high risk for noncontact anterior cruciate ligament injuries. Randomized controlled trial. Field-based functional movement screening performed at the soccer field. A total of 24 elite male youth soccer players participated in this study. The intervention group performed the FIFA 11+ program 3 times per week for 8 weeks, whereas the control group performed their regular warm-up program. Before and after the intervention, all participants were assessed for landing mechanics using the Landing Error Scoring System. Pretraining Landing Error Scoring System scores were used to determine risk groups. The FIFA 11+ group had greater improvement than the control group in terms of improving the landing pattern; there was a significant intergroup difference (F1,20 = 28.86, P < .001, ηp2=.591). Soccer players categorized as being at high risk displayed greater improvement from the FIFA 11+ program than those at low risk (P = .03). However, there was no significant difference in the proportion of risk category following the routine warm-up program (P = 1.000). The present study provides evidence of the usefulness of the FIFA 11+ program for reducing risk factors associated with noncontact anterior cruciate ligament injuries. The authors' results also suggest that soccer players with the higher risk profile would benefit more than those with lower risk profiles and that targeting them may improve the efficacy of the FIFA 11+ program.

Effects of Neuromuscular Training on Agility Performance in Elite Soccer Players.

BackgroundAgility in general and change-of-direction speed (CoD) in particular represent important performance determinants in elite soccer.ObjectivesThe objectives of this study were to determine the effects of a 6-week neuromuscular training program on agility performance, and to determine differences in movement times between the slower and faster turning directions in elite soccer players.Materials and MethodsTwenty male elite soccer players from the Stade Rennais Football Club (Ligue 1, France) participated in this study. The players were randomly assigned to a neuromuscular training group (NTG, n = 10) or an active control (CG, n = 10) according to their playing position. NTG participated in a 6-week, twice per week neuromuscular training program that included CoD, plyometric and dynamic stability exercises. Neuromuscular training replaced the regular warm-up program. Each training session lasted 30 min. CG continued their regular training program. Training volume was similar between groups. Before and after the intervention, the two groups performed a reactive agility test that included 180° left and right body rotations followed by a 5-m linear sprint. The weak side was defined as the left/right turning direction that produced slower overall movement times (MT). Reaction time (RT) was assessed and defined as the time from the first appearance of a visual stimulus until the athlete’s first movement. MT corresponded to the time from the first movement until the athlete reached the arrival gate (5 m distance).ResultsNo significant between-group baseline differences were observed for RT or MT. Significant group x time interactions were found for MT (p = 0.012, effect size = 0.332, small) for the slower and faster directions (p = 0.011, effect size = 0.627, moderate). Significant pre-to post improvements in MT were observed for NTG but not CG (p = 0.011, effect size = 0.877, moderate). For NTG, post hoc analyses revealed significant MT improvements for the slower (p = 0.012, effect size = 0.897, moderate) and faster directions (p = 0.017, effect size = 0.968, moderate).ConclusionOur results illustrate that 6 weeks of neuromuscular training with two sessions per week included in the warm-up program, significantly enhanced agility performance in elite soccer players. Moreover, improvements were found on both sides during body rotations. Thus, practitioners are advised to focus their training programs on both turning directions.

Post-activation Potentiation: Effects of Different Conditioning Intensities on Measures of Physical Fitness in Male Young Professional Soccer Players.

The aim of this study was to compare the effects of different warm-up conditioning intensities on the physical fitness (i.e., post-activation potentiation -PAP), of professional male field soccer players. Athletes (n = 10; age: 21.6 ± 3.2 years) completed a control warm-up and warm-ups aimed to induce PAP, in random and counterbalanced order. After control and experimental warm-up sessions participants completed a triple hop test with the dominant (H3Jd) and a non-dominant (H3Jnd) leg, a squat jump (SJ), a countermovement jump (CMJ), a change of direction ability (COD) test, a repeated sprint with a COD (RSCOD) test and a linear 30-m sprint test (S-30). The control warm-up (WU) protocol was designed according to athlete’s regular warm-up practice. The experimental warm-ups included the same exercises as the WU, with addition of one set of half-back squats for 10 repetitions at 60%, 5 repetitions at 80%, and 1 repetition at 100% of 1RM (60%-1RM, 80%-1RM and 100%-1RM, respectively.) Threshold values for Cohen’s effect sizes (ES) were calculated and used for group’s comparison. Likely to most likely improvements were shown in H3Jd (ES = 0.52), H3Jnd (ES = 0.51), COD (ES = 0.38), fasted sprint (RSCODb) (ES = 0.58) and the total time of all sprints (RSCODt) (ES = 0.99) only after the 80%-1RM protocol in comparison to the WU. Conversely, 100%-1RM and 60%-1RM protocols, compared to WU, induced possibly to most likely poorer performance in all jumps, COD and RSCODb (ES = −0.07 to −1.03 and ES = −0.48 to −0.91, respectively). Possibly to most likely improvements were shown in all jumps, COD, RSCODb and RSCODt after the 80%-1RM warm-up protocol in comparison to the 100%-1RM and 60%-1RM warm-up protocols (ES = 0.35 to 2.15 and ES = 0.61 to 1.46, respectively). A moderate warm-up intensity (i.e., 80%-1RM back squat) may induce greater PAP, including improvements in jumping, repeated and non-repeated change of direction speed in male soccer players.

Blood-Flow Restricted Warm-Up Alters Muscle Hemodynamics and Oxygenation during Repeated Sprints in American Football Players.

Team-sport athletes and coaches use varied strategies to enhance repeated-sprint ability (RSA). Aside from physical training, a well-conducted warm-up enhances RSA via increased oxidative metabolism. Strategies that impede blood flow could potentiate the effects of a warm-up due to their effects on the endothelial and metabolic functions. This study investigated whether performing a warm-up combined with blood-flow restriction (WFR) induces ergogenic changes in blood volume, muscle oxygenation, and RSA. In a pair-matched, single-blind, pre-post parallel group design, 15 American football players completed an RSA test (12 × 20 m, 20 s rest), preceded by WFR or a regular warm-up (SHAM). Pressure was applied on the athletes’ upper thighs for ≈15 min using elastic bands. Both legs were wrapped at a perceived pressure of 7 and 3 out of 10 in WFR and SHAM, respectively. Changes in gastrocnemius muscle oxygen saturation (SmO2) and total hemoglobin concentration ([THb]) were monitored with near-infrared spectroscopy. Cohen’s effect sizes (ES) were used to estimate the impact of WFR. WFR did not clearly alter best sprint time (ES −0.25), average speed (ES 0.25), total time (ES −0.12), and percent decrement score (ES 0.39). While WFR did not meaningfully alter average SmO2 and [THb], the intervention clearly increased the maximum [THb] and the minimum and maximum SmO2 during some of the 12 sprint/recovery periods (ES 0.34–1.43). Results indicate that WFR positively alters skeletal muscle hemodynamics during an RSA test. These physiological changes did not improve short-term RSA, but could be beneficial to players during longer activities such as games.

Differential Effects of Different Warm-up Protocols on Repeated Sprints-Induced Muscle Damage.

Chen, CH, Ye, X, Wang, YT, Chen, YS, and Tseng, WC. Differential effects of different warm-up protocols on repeated sprints-induced muscle damage. J Strength Cond Res 32(11): 3276-3284, 2018-The purpose of this investigation was to examine whether adding a set of hamstring resistance exercise or dynamic stretching to a regular running-based warm-up before a bout of repeated sprints provides protective effects against the sprinting-induced muscle damage. Twelve elite tennis players participated in this study. After the familiarization, subjects completed 3 separate randomly sequenced experimental visits, during which 3 different warm-up interventions were performed before the muscle-damaging protocol (12 sets of 30-m maximal repeated sprints): 5 minutes of running (control); control with single leg slide curl (SLC); and control with active hamstring stretching (AHS). Before, immediately (POST0), 1 day (POST1), and 2 days after (POST2) the sprints, hip flexion passive range of motion, hamstring muscle thickness and pennation angle, muscle stiffness, and knee flexion concentric peak torque were measured. Repeated sprints have induced muscle damage in all 3 visits. For AHS, the muscle thickness and stiffness values at POST2 were significantly lower than those of other 2 protocols. In addition, the decrements of concentric strength at POST0, POST1, and POST2 for AHS were also significantly less than those of control and SLC. Therefore, adding a set of dynamic hamstrings stretching to a regular warm-up protocol before repeated sprints has protective effect on the sprinting-induced muscle damage. Athletes whose competitions are densely scheduled (e.g., tennis player in a tournament) may take advantage of this strategy to facilitate muscle recovery from the potential muscle damage, thus, to get maximal recovery for the subsequent competitions.