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The Effects of Different Warm-Ups on Volleyball Performance
Milosz Mielniczek1, Roland van den Tillaar1
1Department of Sports Sciences and Physical Education, Nord University, 7600 Levanger, Norway.
Sports (Basel, Switzerland)
|June 25, 2026
Summary
Dynamic, resisted, and volleyball-specific warm-ups significantly improve player performance. Static stretching offers limited benefits, while foam rolling is largely ineffective for enhancing volleyball skills.
Area of Science:
- Sports Science
- Exercise Physiology
Background:
- Volleyball warm-ups aim to boost performance and prevent injuries.
- Current warm-up strategies lack standardization, with mixed evidence on effectiveness.
Purpose of the Study:
- To evaluate the effectiveness of diverse warm-up strategies on volleyball-specific physical performance.
Main Methods:
- Systematic literature search of PubMed and Google Scholar.
- Included 13 studies examining warm-up effects on volleyball performance.
- Assessed risk of bias using Cochrane Risk of Bias 2 tool.
Main Results:
- Dynamic, resisted, high-intensity, and volleyball-specific warm-ups consistently improved jump, agility, and reaction time.
- Static stretching showed minimal benefits; foam rolling was largely ineffective.
- Protocol effectiveness varied based on athlete level, duration, intensity, and sample size.
Conclusions:
- Warm-ups significantly impact volleyball performance.
- Dynamic, resisted, and sport-specific routines are most effective.
- Further research is needed for optimal, standardized warm-up protocols.
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