The best warm-up for the vertical jump in college-age athletic men

The purpose of this study was to determine the effectiveness of specific and nonspecific warm-ups on the vertical jump test performed by athletic men. Twenty-nine men (18-23 years) in athletics (speed positions in football) performed vertical jump tests on 4 separate days after completing 4 different warm-up protocols. The 4 warm-up protocols were (a) submaximal jump warm-up, (b) weighted jump warm-up, (c) stretching warm-up, and (d) no warm-up. The weighted jump warm-up protocol required 5 countermovement jumps onto a box, with the athletes holding dumbbells equaling 10% of their body weight. The submaximal jump warm-up protocol required the athletes to perform 5 countermovement jumps at 75% intensity of their past maximum vertical jump score. The stretching warm-up protocol required the athletes to perform 14 different stretches, each held for 20 seconds. The no warm-up protocol required the athletes to perform no activity prior to being tested. Three vertical jumps were measured following each warm-up; the score for analysis was the best jump. The data were analyzed with a repeated measures analysis of variance and Bonferroni post hoc tests. The Bonferroni post hoc tests showed a significant difference (p < 0.001) between the weighted jump warm-up and all other warm-ups. The effect size was 0.380 and the power was 1.00 for the statistical analyses. We concluded that utilizing a weighted resistance warm-up would produce the greatest benefit when performing the vertical jump test.