Maximum-Speed Warm-Up Without External Load Improves the Chest Pass Distance in Female Basketball Players

Chest pass distance, which reflects upper-limb power, is a practical indicator of performance level in basketball. This study investigated whether a non-weight-bearing warm-up performed at maximum speed could improve chest pass distance in young female basketball players. Forty-five players performed three warm-up conditions in a randomized order using a crossover design: maximum-speed, slow-speed, and control (sitting). The warm-up protocol comprised eight sets of six dynamic upper-limb exercises performed without external load. Chest pass distance was measured before and after each condition. The results indicated that the maximum-speed warm-up significantly increased chest pass distance (p<0.01) by an average of 0.50 m (6.0%) in 93% of the participants, while no significant changes were observed in the other conditions (slow-speed: p=0.11, control: p=0.36). The improvement may be due to enhanced muscle power resulting from activation of the stretch-shortening cycle, increased muscle temperature, optimized motor unit recruitment, and improved intermuscular coordination. Additionally, the maximum-speed warm-up has three practical advantages over traditional high-load warm-ups: it does not require specialized equipment or training experience, induces less fatigue, and is highly accessible in typical basketball environments. These findings support the application of non-weight-bearing, velocity-focused warm-up strategies as an effective and practical method for enhancing chest pass performance in basketball players. This warm-up may be beneficial when performed before match play or during periods of inactivity, such as while seated on the bench, to help improve chest pass distance and potentially enhance offensive performance.