Skip to main content
SpringerLink
Log in

Effects of Warm-Up, Post-Warm-Up, and Re-Warm-Up Strategies on Explosive Efforts in Team Sports: A Systematic Review

  • Systematic Review
  • Published:
Sports Medicine Aims and scope Submit manuscript

Abstract

Background

In team sports, it is imperative that the warm-up improves acute explosive performance. However, the exact strategies, methods, and consequences of different warm-up practices remain unclear. A time delay between the warm-up and match and during half-time could negate the positive metabolic effects of the warm-up.

Objectives

We conducted a systematic review to synthesize and analyze the potential effects of strategies during a warm-up (before match), post-warm-up (time between the end of warm-up and the start of a match), and re-warm-up (half-time break within a match) on explosive performance in team sports. Furthermore, we examined optimal warm-up strategies based on the included studies.

Methods

We performed a search of four databases (Web of Science, Scopus, PubMed, and ScienceDirect) for original research articles published between January 1981 and August 2017. A total of 30 articles met the inclusion criteria, and the Cochrane risk of bias tool was used to assess the risk of bias. The results of the included studies were recalculated to determine effect sizes using Cohen’s d.

Results

A warm-up comprising 8 sets of 60-m sprints (− 2.19%, d = 1.20) improved sprint performance. Additionally, 7 min of dynamic exercises after 5 min of jogging improved sprint (− 7.69%, d = 1.72), jumping (8.61%, d = 0.61), and agility performance (− 6.65%, d = 1.40). The use of small-sided games also seems to be a valid strategy, especially for jumping performance (6%, d = 0.8). These benefits resulted from the warm-up strategies combined with some passive rest (between 2 and 10 min) before the main performance. In this post-warm-up period, the use of heated garments could result in better outcomes than simple rest (− 0.89%, d = 0.39). However, if the transition was longer than 15 min, before entering the match, performing a re-warm-up with short-term explosive tasks to reactivate was the most effective approach (− 1.97%, d = − 0.86). At half-time, heated garments maintained better sprint (− 1.45%, d = 2.21) and jumping performance (3.13%, d = 1.62).

Conclusion

Applying properly structured strategies in the warm-up and avoiding a long rest in the post-warm-up improves explosive performance. Studies tend to recommend a short active warm-up strategy (10–15 min), gradually increasing intensity (~ 50–90% of maximum heart rate), and the use of heated garments soon after the warm-up to maintain muscle temperature. However, 2 min of active re-warm-up with short-term sprints and jumps should be needed for transitions longer than 15 min (~ 90% of maximum heart rate). Last, at the half-time re-warm-up, combining heated garments to maintain muscle temperature and performing an active strategy, with explosive tasks or small-sided games for 5 min before re-entering the game, resulted in better explosive performance than 15 min of resting.

This is a preview of subscription content, log in via an institution to check access.

Access this article

Log in via an institution

Subscribe and save

Springer+ Basic
$34.99 /Month
  • Get 10 units per month
  • Download Article/Chapter or eBook
  • 1 Unit = 1 Article or 1 Chapter
  • Cancel anytime
Subscribe now

Buy Now

Price excludes VAT (USA)
Tax calculation will be finalised during checkout.

Instant access to the full article PDF.

Institutional subscriptions

Fig. 1
Fig. 2
Fig. 3

Similar content being viewed by others

References

  1. McCrary JM, Ackermann BJ, Halaki M. A systematic review of the effects of upper body warm-up on performance and injury. Br J Sports Med. 2016;49:935–42.

    Article  Google Scholar 

  2. Bishop D. Warm up I: potential mechanisms and the effects of passive warm up on exercise performance. Sports Med. 2003;33(6):439–54.

    Article  PubMed  Google Scholar 

  3. Fradkin AJ, Zazryn TR, Smoliga JM. Effects of warming-up on physical performance: a systematic review with meta-analysis. J Strength Cond Res. 2010;24(1):140–8.

    Article  PubMed  Google Scholar 

  4. McGowan CJ, Pyne DB, Thompson KG, et al. Warm-up strategies for sport and exercise: mechanisms and applications. Sports Med. 2015;45:1523–46.

    Article  PubMed  Google Scholar 

  5. Neiva HP, Marques MC, Barbosa TM, et al. Warm-up and performance in competitive swimming. Sports Med. 2014;44:319–30.

    Article  PubMed  Google Scholar 

  6. Kilduff LP, Finn CV, Baker JS, et al. Preconditioning strategies to enhance physical performance on the day of competition. Int J Sports Physiol Perform. 2013;8(6):677–81.

    Article  PubMed  Google Scholar 

  7. Yiannis M. Performance and half time re-warm-up in soccer. Intl J Sport Std. 2014;4(11):1317–21.

    Google Scholar 

  8. Russell M, West DJ, Harper LD, et al. Half-time strategies to enhance second-half performance in team-sports players: a review and recommendations. Sports Med. 2014;45(3):353–64.

    Article  Google Scholar 

  9. Racinais S, Oksa J. Temperature and neuromuscular function. Scand J Med Sci Sports. 2010;20(3):1–18.

    Article  PubMed  Google Scholar 

  10. Faulkner SH, Ferguson RA, Hodder SG, et al. External muscle heating during warm-up does not provide added performance benefit above external heating in the recovery period alone. Eur J Appl Physiol. 2013;113:2713–21.

    Article  PubMed  Google Scholar 

  11. Raccuglia M, Lloyd A, Filingeri D, et al. Post-warm-up muscle temperature maintenance: blood flow contribution and external heating optimisation. Eur J Appl Physiol. 2016;116:395–404.

    Article  PubMed  Google Scholar 

  12. Bishop D. Warm up II: performance changes following active warm up and how to structure the warm up. Sports Med. 2003;33(7):483–98.

    Article  PubMed  Google Scholar 

  13. Neiva HP, Morouço PG, Pereira FM, et al. O efeito do aquecimento no rendimento dos 50 m de nado. Motricidade. 2012;8(1):13–8.

    Google Scholar 

  14. Neiva HP, Marques MC, Fernandes RJ, et al. Does warm-up have a beneficial effect on 100-m freestyle? Int J Sports Physiol Perform. 2014;9:145–50.

    Article  PubMed  Google Scholar 

  15. Ayala F, Moreno-Pérez V, Vera-Garcia FJ, et al. Acute and time-course effects of traditional and dynamic warm-up routines in young elite junior tennis players. PLoS One. 2016;11(4):e0152790.

    Article  PubMed Central  CAS  PubMed  Google Scholar 

  16. Zois J, Bishop D, Aughey R. High-intensity warm-ups: effects during subsequent intermittent exercise. Int J Sports Physiol Perform. 2015;10:498–503.

    Article  PubMed  Google Scholar 

  17. McMillian DJ, Moore JH, Hatler BS, et al. Dynamic vs. static-stretching warm up: the effect on power and agility performance. J Strength Cond Res. 2006;20:492–9.

    PubMed  Google Scholar 

  18. Jeffreys I. Warm up revisited: the ramp method of optimising performance preparation. Prof Strength Cond. 2007;6:12–8.

    Google Scholar 

  19. Edge J, Bishop D, Goodman C, et al. Effects of high and moderate-intensity training on metabolism and repeated sprints. Med Sci Sports Exerc. 2005;37(11):1975–82.

    Article  PubMed  Google Scholar 

  20. Marques MC, Izquierdo M. Kinetic and kinematic associations between vertical jump performance and 10-m sprint time. J Strength Cond Res. 2014;28(8):2366–71.

    Article  PubMed  Google Scholar 

  21. Bishop D, Girard O, Villanueva A. Repeated-sprint ability. Part II: recommendations for training. Sports Med. 2011;41(9):741–56.

    Article  PubMed  Google Scholar 

  22. Girard O, Villanueva A, Bishop D. Repeated-sprint ability. Part I: factors contributing to fatigue. Sports Med. 2011;41(8):673–94.

    Article  PubMed  Google Scholar 

  23. Moher D, Shamseer L, Clarke M, et al. Preferred reporting items for systematic review and meta-analysis protocols (PRISMA-P) 2015 statement. Syst Rev. 2015;1(4):1.

    Article  Google Scholar 

  24. Methley AM, Campbell S, Chew-Graham C, et al. PICO, PICOS and SPIDER: a comparison study of specificity and sensitivity in three search tools for qualitative systematic reviews. BMC Health Serv Res. 2014;14:579.

    Article  PubMed Central  PubMed  Google Scholar 

  25. Higgins JP, Green S. Cochrane handbook for systematic reviews of interventions, version 5.1.0 [updated March 2011]. The Cochrane Collaboration, editors. 2011. http://www.handbook.cochrane.org. Accessed 28 Nov 2017.

  26. Conboy JE. Algumas medidas típicas univariadas da magnitude do efeito. Análise Psicológica. 2003;2(XXI):145–58.

    Google Scholar 

  27. Cohen J. Statistical power analysis for the behavioural sciences. Hillsdale: Erlbaum; 1988.

    Google Scholar 

  28. Abade E, Sampaio J, Gonçalves B, et al. Effects of different re-warm-up activities in football players’ performance. PLoS One. 2017;12(6):1–13.

    Article  CAS  Google Scholar 

  29. Morton NA. The PEDro scale is a valid measure of the methodological quality of clinical trials: a demographic study. Aust J Physiother. 2009;55:129–33.

    Article  PubMed  Google Scholar 

  30. Ayala F, Baranda PS, Croix MD. Stretching in warm-up: design of routines and their impact on athletic performance. Rev Int Med Cienc Act Fís Deporte. 2012;12(46):349–68.

    Google Scholar 

  31. Andrade DC, Henriquez-Olguín C, Beltrán AR, et al. Effects of general, specific and combined warm-up on explosive muscular performance. Biol Sport. 2015;32(2):123–8.

    Article  PubMed Central  CAS  PubMed  Google Scholar 

  32. Tomaras EK, MacIntosh BR. Less is more: standard warm-up causes fatigue and less warm-up permits greater cycling power output. J Appl Physiol. 2011;111(1):228–35.

    Article  PubMed  Google Scholar 

  33. Mujika I, de Txabarri RG, Maldonado-Martín S, et al. Warm-up intensity and duration’s effect on traditional rowing time-trial performance. Int J Sports Physiol Perform. 2012;7(2):186–8.

    Article  PubMed  Google Scholar 

  34. Zois J, Bishop DJ, Ball K, Aughey RJ. High-intensity warm-ups elicit superior performance to a current soccer warm-up routine. J Sci Med Sport. 2011;14(6):522–8.

    Article  PubMed  Google Scholar 

  35. Sue RA, Adams KJ, DeBeliso M. Optimal timing for post-activation potentiation in women collegiate volleyball players. Sport J. 2016;4(27):1–9.

    Google Scholar 

  36. Taylor JM, Weston M, Portas MD. The effect of a short, practical warm-up protocol on repeated-sprint performance. J Strength Cond Res. 2013;27(7):2034–8.

    Article  PubMed  Google Scholar 

  37. Tillaar R, Heimburg E. Comparison of two types of warm-up upon repeated sprint performance in experienced soccer players. J Strength Cond Res. 2016;30(8):2258–65.

    Article  PubMed  Google Scholar 

  38. Pardeiro M, Yanci J. Warm-up effects on physical performance and psychological perception in semi professional soccer players. Rev Int Cienc Deporte. 2017;13(48):104–16.

    Article  Google Scholar 

  39. Yaicharoen P, Wallman K, Morton A, et al. The effect of warm-up on intermittent sprint performance and selected thermoregulatory parameters. J Sci Med Sport. 2012;15(5):451–6.

    Article  PubMed  Google Scholar 

  40. Meckel Y, Gottieb R, Eliakem A. Repeated sprint tests in young basketball players at different game stages. Eur J Appl Physiol. 2009;107(3):273–9.

    Article  PubMed  Google Scholar 

  41. Anderson P, Landers G, Wallman K. Effect of warm-up on intermittent sprint performance. Res Sports Med. 2014;22(1):88–99.

    Article  CAS  PubMed  Google Scholar 

  42. Guinoubi C, Sahli H, Mekni R, et al. Effects of two warm-up modalities on short-term maximal performance in soccer players: didactic modeling. Adv Health Sci Educ Theory Pract. 2015;5:70–6.

    Google Scholar 

  43. Tillaar R, Lerberg E, Heimburg E. Comparison of three types of warm-up upon sprint ability in experienced soccer players. J Sport Health Sci. 2016. https://doi.org/10.1016/j.jshs.2016.05.006.

    Article  Google Scholar 

  44. Turki O, Chaouachi A, Drinkwater EJ, et al. Ten minutes of dynamic stretching is sufficient to potentiate vertical jump performance characteristics. J Strength Cond Res. 2011;25(9):2453–63.

    Article  PubMed  Google Scholar 

  45. Cilli M, Gelen E, Yildiz S, et al. Acute effects of a resisted dynamic warm-up protocol on jumping performance. Biol Sport. 2014;31(4):277–82.

    Article  PubMed Central  CAS  PubMed  Google Scholar 

  46. Pojskic H, Pagaduan J, Uzicanin E, et al. Acute effects of loaded whole body vibration training on performance. Asian J Sports Med. 2015;6(1):1–7.

    Article  Google Scholar 

  47. Gabbett TJ, Sheppard JM, Pritchard-peschek KR, et al. Influence of closed skill and open skill warm-ups on the performance of speed, change of direction speed, vertical jump, and reactive agility in team sport athletes. J Strength Cond Res. 2013;2(5):1413–5.

    Article  Google Scholar 

  48. Marinho DA, Gil MH, Marques MC, et al. Complementing warm-up with stretching routines: effects in sprint performance. Sports Med Int Open. 2017;1:101–6.

    Article  Google Scholar 

  49. Pojskić H, Pagaduan JC, Babajić F, et al. Acute effects of prolonged intermittent low-intensity isometric warm-up schemes on jump, sprint, and agility performance in collegiate soccer players. Biol Sport. 2015;32(2):129–34.

    Article  PubMed Central  PubMed  Google Scholar 

  50. Jamshidi M, Jahromi MK, Salesi M, et al. The effect of three methods of warm-up on the anaerobic power, agility, speed, flexibility and fatigue index of elite female volleyball players. Turk J Kinesiol. 2016;2(3):34–42.

    Google Scholar 

  51. Turki O, Chaouachi A, Behm DG, et al. The effect of warm-ups incorporating different volumes of dynamic stretching on 10- and 20-m sprint performance in highly trained male athletes. J Strength Cond Res. 2012;26(1):63–72.

    Article  PubMed  Google Scholar 

  52. Beckett JR, Schneiker KT, Wallman KE, et al. Effects of static stretching on repeated sprint and change of direction performance. Med Sci Sports Exerc. 2009;41(2):444–50.

    Article  PubMed  Google Scholar 

  53. McHugh MP, Cosgrave CH. To stretch or not to stretch: the role of stretching in injury prevention and performance. Scand J Med Sci Sports. 2010;20(2):169–81.

    CAS  PubMed  Google Scholar 

  54. Behm DG, Chaouachi A. A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol. 2011;111(11):2633–51.

    Article  PubMed  Google Scholar 

  55. Carvalho FL, Carvalho MC, Simão R, et al. Acute effects of a warm-up including active, passive, and dynamic stretching on vertical jump performance. J Strength Cond Res. 2012;26(9):2447–52.

    Article  PubMed  Google Scholar 

  56. Peck E, Chomko G, Gaz D, et al. The effects of stretching on performance. Curr Sports Med Rep. 2014;13(3):179–85.

    Article  PubMed  Google Scholar 

  57. Sampaio-Jorge F, Rangel LF, Mota HR, et al. Acute effects of passive stretching on muscle power performance. J Exerc Physiol Online. 2014;17(6):81–9.

    Google Scholar 

  58. Little T, Williams AG. Effects of differential stretching protocols during warm-ups on high-speed motor capacities in professional soccer players. J Strength Cond Res. 2006;20(1):203–307.

    PubMed  Google Scholar 

  59. Crowther RG, Leicht AS, Pohlmann JM, et al. Influence of rest on players’ performance and physiological responses during basketball play. Sports. 2017;5(27):1–6.

    Google Scholar 

  60. Galazoulas C, Tzimou A, Karamousalidis G, et al. Gradual decline in performance and changes in biochemical parameters of basketball players while resting after warm-up. Eur J Appl Physiol. 2012;112(9):3327–34.

    Article  CAS  PubMed  Google Scholar 

  61. Alberti G, Annoni M, Ongaro L, et al. Athletic performance decreases in young basketball players after sitting. Int J Sports Sci Coach. 2014;9(5):975–84.

    Article  Google Scholar 

  62. West DJ, Russell M, Bracken RM, et al. Post-warmup strategies to maintain body temperature and physical performance in professional rugby union players. J Sports Sci. 2016;34(2):110–5.

    Article  PubMed  Google Scholar 

  63. Kilduff LP, West DJ, Williams N, et al. The influence of passive heat maintenance on lower body power output and repeated sprint performance in professional rugby league players. J Sci Med Sport. 2013;5:482–6.

    Article  Google Scholar 

  64. Mohr M, Mujika I, Santisteban J, et al. Examination of fatigue development in elite soccer in a hot environment: a multi-experimental approach. Scand J Med Sci Sports. 2010;3:125–32.

    Article  Google Scholar 

  65. Mohr M, Krustrup P, Nybo L, et al. Muscle temperature and sprint performance during soccer matches: beneficial effect of re-warm-up at half-time. Scand J Med Sci Sports. 2004;14(3):156–62.

    Article  CAS  PubMed  Google Scholar 

  66. Zois J, Bishop D, Fairweather I, et al. High-intensity re-warm-ups enhance soccer performance. Int J Sports Med. 2013;34(9):800–5.

    Article  CAS  PubMed  Google Scholar 

  67. Edholm P, Krustrup P, Randers MB. Half-time re-warm up increases performance capacity in male elite soccer players. Scand J Med Sci Sports. 2015;25:40–9.

    Article  Google Scholar 

  68. Russell M, West DJ, Briggs MA, et al. A passive heat maintenance strategy implemented during a simulated half-time improves lower body power output and repeated sprint ability in professional rugby union players. PLoS One. 2015;10(3):e0119374.

    Article  PubMed Central  CAS  PubMed  Google Scholar 

  69. Rössler R, Junge A, Bizzini M, Verhagen E, et al. A multinational cluster randomised controlled trial to assess the efficacy of ‘11+ Kids’: a warm-up programme to prevent injuries in children’s football. Sports Med. 2018;48(6):1493–504.

    Article  PubMed  Google Scholar 

  70. Soligard T, Myklebust G, Steffen K, et al. Comprehensive warm-up programme to prevent injuries in young female footballers: cluster randomised controlled trial. BMJ. 2008;337:1–9.

    Article  Google Scholar 

  71. Rössler R, Donath L, Bizzini M, et al. A new injury prevention programme for children’s football, FIFA 11+ Kids, can improve motor performance: a cluster-randomised controlled trial. J Sports Sci. 2016;34(6):549–56.

    Article  PubMed  Google Scholar 

  72. Kiani A, Hellquist E, Ahlqvist K, et al. Prevention of soccer-related knee injuries in teenaged girls. Arch Intern Med. 2010;170(1):43–9.

    Article  PubMed  Google Scholar 

  73. Bizzini M, Impellizzeri FM, Dvorak J, et al. Physiological and performance responses to the “FIFA 11+” (part 1): is it an appropriate warm-up? J Sports Sci. 2013;31(13):1481–90.

    Article  PubMed  Google Scholar 

  74. Daneshjoo A, Mokhtar AH, Rahnama N, et al. Effects of the 11+ and Harmoknee warm-up programs on physical performance measures in professional soccer players. J Sports Sci Med. 2013;12(3):489–96.

    PubMed Central  PubMed  Google Scholar 

  75. Longo UG, Loppini M, Berton A, et al. The FIFA 11+ program is effective in preventing injuries in elite male basketball players: a cluster randomized controlled trial. Am J Sports Med. 2012;40(5):996–1005.

    Article  PubMed  Google Scholar 

  76. Barry L, Kenny I, Comyns T. Performance effects of repetition specific gluteal activation protocols on acceleration in male rugby union players. J Hum Kinet. 2016;54:33–42.

    Article  PubMed Central  PubMed  Google Scholar 

  77. Lovell R, Midgley A, Barrett S, et al. Effects of different half-time strategies on second half soccer-specific speed, power and dynamic strength. Scand J Med Sci Sports. 2013;23(1):105–13.

    Article  CAS  PubMed  Google Scholar 

  78. Okuno NM, Tricoli V, Silva SB, et al. Postactivation potentiation on repeated-sprint ability in elite handball players. J Strength Cond Res. 2013;27(3):662–8.

    Article  PubMed  Google Scholar 

  79. Rønnestad BR, Ellefsen S. The effects of adding different whole body vibration frequencies to preconditioning exercise on subsequent sprint performance. J Strength Cond Res. 2011;25(12):3306–10.

    Article  PubMed  Google Scholar 

  80. Sander A, Keiner M, Schlumberger A, et al. Effects of functional exercises in the warm-up on sprint performances. J Strength Cond Res. 2013;27(4):995–1001.

    Article  PubMed  Google Scholar 

Download references

Author information

Authors and Affiliations

  1. Department of Sport Sciences, University of Beira Interior, Covilhã, Portugal

    Luís Miguel Silva, Henrique Pereira Neiva, Mário Cardoso Marques & Daniel Almeida Marinho

  2. Research Centre in Sport Sciences, Health Sciences and Human Development (CIDESD), Covilhã, Portugal

    Henrique Pereira Neiva, Mário Cardoso Marques & Daniel Almeida Marinho

  3. Department of Health Sciences, Public University of Navarre, Tudela, Spain

    Mikel Izquierdo

Authors
  1. Luís Miguel Silva
    View author publications

    You can also search for this author in PubMed Google Scholar

  2. Henrique Pereira Neiva
    View author publications

    You can also search for this author in PubMed Google Scholar

  3. Mário Cardoso Marques
    View author publications

    You can also search for this author in PubMed Google Scholar

  4. Mikel Izquierdo
    View author publications

    You can also search for this author in PubMed Google Scholar

  5. Daniel Almeida Marinho
    View author publications

    You can also search for this author in PubMed Google Scholar

Corresponding author

Correspondence to Mikel Izquierdo.

Ethics declarations

Funding

This project was supported by the Portuguese Foundation for Science and Technology and the European Union (UID/DTP/04045/2013; POCI-01-0145-FEDER-006969) and also by the NanoSTIMA project, Macro-to-Nano Human Sensing: Towards Integrated Multimodal Health Monitoring and Analytics (NORTE-01-0145-FEDER-000016).

Conflict of interest

Luís M. Silva, Henrique P. Neiva, Mário C. Marques, Mikel Izquierdo, and Daniel A. Marinho have no conflicts of interest directly relevant to the content of this review.

Rights and permissions

Reprints and permissions

About this article

Check for updates. Verify currency and authenticity via CrossMark

Cite this article

Silva, L.M., Neiva, H.P., Marques, M.C. et al. Effects of Warm-Up, Post-Warm-Up, and Re-Warm-Up Strategies on Explosive Efforts in Team Sports: A Systematic Review. Sports Med 48, 2285–2299 (2018). https://doi.org/10.1007/s40279-018-0958-5

Download citation

  • Published:

  • Issue Date:

  • DOI: https://doi.org/10.1007/s40279-018-0958-5

Search

Navigation