Effects of plyometrics performed during warm-up on 20 and 40 m sprint performance

Postactivation potentiation in the form of a plyometric during warm-ups have been shown to improve performance in some speed/power events. This study aimed to determine if a plyometric during warm up can increase sprint performance in a 20 and 40 m sprint.

In this study we measured sprint times of 10 male track and field athletes over distances of 20 and 40 m after warm-ups with and without a plyometric exercise. The subjects performed the sprints at the same time on 2 different days, once with the experimental treatment, a plyometric exercise in the form of a plate jump, and once without. Plate jumps were chosen as the plyometric treatment because they do not require special equipment or facilities. The plate used for the plate jumps had a mass of 11.2 kilograms, which was between 12.8-16.6% of each athlete's body mass.

Statistical analysis showed a decrease in sprint time when a plyometric was performed during the warm-up for both 20 (t-test P<0.05) and 40 m sprints (t-test P<0.01). The effect sizes of the improvement for both the 20 and 40 m sprints were d=0.459 and d=0.405, respectively, which is considered a small to medium effect.

These results indicate that including a plyometric exercise during warm-ups can improve sprint performance in collegiate aged male sprinters during short sprints.