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Effect of Various Practical Warm-up Protocols on Acute Lower-Body Power

Buttifant, David1; Hrysomallis, Con2

The Journal of Strength & Conditioning Research: March 2015 - Volume 29 - Issue 3 - p 656–660
doi: 10.1519/JSC.0000000000000690
Original Research

Buttifant, D and Hrysomallis, C. Effect of various practical warm-up protocols on acute lower-body power. J Strength Cond Res 29(3): 656–660, 2015—The purpose of this study was to compare the acute effect of box squats with barbell (BBSquat), box squats with elastic resistance bands (BandSquat), and static stretches (SStretch) on external power during a 20-kg weighted jump squat. Twelve male athletes performed each of the 3 warm-up protocols on separate occasions in a randomized order. Weighted jump squat power was assessed using a linear position transducer attached to the bar of a Smith machine. Jump power was measured pre-warm-up and 5 and 10 minutes post-warm-up protocol. The BBSquat protocol involved 3 sets of 3RM, BandSquat involved 3 sets of 3 repetitions using highest resistance elastic bands, and the SStretch protocol comprises two 30-second stretches for muscles of the lower limbs. Jump power significantly increased from pre-warm-up to 5 and 10 minutes post-warm-up for both the BandSquat and BBSquat protocols. There was no statistical difference in power values between BandSquat and BBSquat. Power output significantly decreased from pre-warm-up to 5 and 10 minutes post-warm-up for the SStretch protocol. The BandSquat was just as effective as BBSquat in augmenting acute jump power. The SStretch was detrimental to jump performance. A practical warm-up using relatively inexpensive and portable equipment such as elastic resistance bands was just as effective as a warm-up protocol that requires more substantial and less transportable equipment such as a squat rack and associated free weights. The BandSquat warm-up may be considered more accessible for athletes at various competition levels.

1Sport Science Department, Collingwood Football Club, Melbourne, Australia; and

2Institute of Sport, Exercise and Active Living, College of Sport and Exercise Science, Victoria University, Melbourne, Australia

Address correspondence to Con Hrysomallis,

Copyright © 2015 by the National Strength & Conditioning Association.