Pre-event Dynamic Warm-Up for Increased Power
Performance
G. Anderson (JIBC) and P. Bolla (UFV)
Justice Institute of British Columbia, New Westminster, BC, Canada; University of the Fraser Valley, Abbotsford, BC, Canada

Warm-up has been found to enhance performance and decrease
the plausibility of eccentric exercise generated muscle damage.
(McMillan et al., 2006) It is hypothesized that dynamic motion,
followed by neuromuscular activation through balance and
explosive movement may prove to be more beneficial than low
level dynamic motion alone. The purpose of the present study was
to examine the effects of a dynamic warm-up for the promotion of
muscular force production (as measure via a vertical jump).
Methods:
Sixteen participants, 9 female and 7 male, were recruited from a
pool of University of the Fraser Valley students with a mean age of
20.75 years. The study employed a randomized crossover design
using vertical jump as the dependent variable and pre-event
dynamic warm-up as the independent variable. Participants
performed a baseline trial and one with 17 minutes of dynamic
warm-up (see Table 1). Participants jumped down from a 15 cm
step (Reebok Step Plate) and were told to land (on Force Plate)
and jump up as fast and as high as they could. Counter movement
of arms up to the head and lowering of body was allowed.
Measures were taken at baseline before treatment, and then at 1,
6, 11 and 16 minutes.

Table 1. Dynamic warm-up

Exercise
Quick walk forward/backwards
Cool walk
Cool walk to skip
Lateral shuffle
Lunge to lunge (with lateral lean)
Back lunge
Single leg high knees/Butt kickers

Repetitions (10 m/rep)
8 reps (take your time)
6 reps
6 reps
6 reps (really get down)
2 reps
2 reps
4 reps (high knees there, butt
kickers back)
2 reps
2 reps
4 reps
4 reps
4 reps (aim for height, stick
landing)
4 reps (aim for height, stick
landing)
4 reps (aim for height, stick
landing)
1 time

Lateral high knee x-over
Cross over stick and hold
Carioca – arms still
Carioca – arms in opposition
Lateral shuffle (3 shuffles) with jump
turn
Three step, single foot take off, land
and hold
Three step, double foot takeoff, land
and high knees jump
Five high knees, two feet take off

Figure 1. Vertical jump heights following dynamic warm-up
35.00

Dynamic warm-up was performed over a 10m distance and lasted
17 minutes in total. The exact exercises are presented in Table 1.

P < 0.05

Results (cont.): 30.38 cm (+/- 10.19 cm), at 11 minutes 30.41 cm
(+/- 10.59 cm), and at 16 minutes 30.04 cm (+/-10.33 cm). Each
jump at the 1, 6, 11 and 16 minute intervals was compared to the
initial baseline jump using a one tailed paired t-test (p<0.05), and
were found to be significantly greater than baseline (Figure 1).
Discussion:
Significant improvements were seen when comparing the jumps at
1-16 minutes as compared to baseline prior to warm-up. Although
a drop in height was seen in jumps following 1 minute, the jumps
at the 6, 11 and 16 minute marks were significantly better than
prior to warm up. McMillan et al. (2006) also reported significant
increases in performance following a dynamic warm-up with
greater performance enhancement when compared to two
measures of power and agility relative to a static warm-up and no
warm-up (such as our baseline).
The dynamic warm-up consisted of a combination of exercises that
increased the heart rate, respiratory rate, muscle blood flow and
facilitation of neural drive to the muscle. Using large muscle
groups with a combination of hops, skips, jumps and various upper
and lower body movement based exercises the warm up consisted
of simple quick movements which replicated a playing
environment. Increases in performance after dynamic warm-ups
have also been demonstrated by Faigenbaum et al. (2005) in
children.

A force plate (Kistler - Type: 928EA; Bioware 4.1.0.2.) was used to
calculate time in the air and vertical jump height (VJH). Microsoft
Excel was used to calculate 1-tailed t-tests (p<0.05), comparing
each of minute 1, 6, 11 and 16 minutes to baseline jumps.
Results:
Vertical jump data was collected at 5 minute intervals following the
warm up. The mean vertical jump height (VJH) at baseline was
28.17 cm with a standard deviation of +/- 8.46 cm; The mean height
achieved at 1 minute was 32.08 cm (+/- 9.71 cm), at 6 minutes

Vertical Jump Height (cm)

33.00

Conclusion:
31.00

Dynamic warm-ups that are designed to elevate core body
temperature, increase motor unit excitability, improve kinaesthetic
awareness and maximize active ranges of motion contribute to
increased muscle force production, increased performance, and
have the potential to reduce injuries.

29.00

27.00

25.00
0
1

21

36

Time after Dynamic Warm Up

11
4

16
5

Faigenbaum, A., Bellucci, M., Bernieri, A., Bakker, B., & Hoorens, K. (2005). Acute effects of
different warm-up protocols on fitness performance in children. Journal of Strength and
Conditioning Research, 19(2), 376-381.
McMillian, D., Moore, J., Hatler, B., & Taylor, D. (2006). Dynamic vs. static-stretching warm up: the
effect on power and agility performance. Journal of Strength and Conditioning Research, 20(3),
492-499

JUSTICE INSTITUTE OF BRITISH COLUMBIA