The Effects of Different Warm-Ups on Volleyball Performance

The objective was to evaluate the effectiveness of various warm-up strategies on volleyball-specific physical performance.

Warm-ups in volleyball aim to enhance performance and reduce injury risk, but no standardized approach exists and evidence on effectiveness is inconsistent.

A systematic search of PubMed and Google Scholar was conducted through 12 November 2025. Two reviewers independently screened records and assessed risk of bias. A systematic search identified 108 records; 13 met inclusion criteria. Eligible studies examined the effects of different warm-up methods on volleyball-related physical performance. Risk of bias was assessed using the Cochrane Risk of Bias 2 (RoB 2) tool and visualized with the robvis package. Warm-up protocols were categorized into dynamic and static stretching, resisted warm-ups, foam rolling and vibration techniques, whole-body vibration, Raise Activate Mobilize Potentiate (RAMP), joint distraction methods, and volleyball-specific routines.

Dynamic, resisted, high-intensity, volleyball-specific, and whole-body vibration warm-ups showed the most consistent improvements in jump performance, agility, and reaction time. Static stretching provided minimal benefits, with occasional gains in agility or flexibility. Foam rolling and vibration foam rolling were largely ineffective, except for one study showing improved reactive strength. The results varied due to differences in athlete level, protocol duration/intensity, sample size, and measurement methods.

Warm-ups appear to meaningfully influence volleyball performance. Dynamic, resisted, and sport-specific routines appear to be the most effective. More research is needed to define optimal, standardized protocols.