In 2006, Faigenbaum, et. al., conducted studies which have questioned the effectiveness of static stretching in improving performance, prompting interest in dynamic warm-up routines. In this context, researchers sought to explore the immediate effects of various warm-up protocols, with and without a weighted vest, on anaerobic performance in female high school athletes.

Conducted within the setting of a high school fitness center, the study employed a randomized, counterbalanced, repeated-measures design involving eighteen healthy female athletes aged 15.3 ± 1.2 years, with a height of 166.3 ± 9.1 cm, and a mass of 61.6 ± 10.4 kg.

Following a 5-minute jog, participants engaged in four randomly assigned warm-up protocols: (1) Five static stretches (2 x 30 seconds) (SS), (2) Nine moderate- to high-intensity dynamic exercises (DY), (3) The same nine dynamic exercises with a vest weighted at 2% of body mass (DY2), and (4) The same nine dynamic exercises with a vest weighted at 6% of body mass (DY6).

Key performance measures included vertical jump, long jump, seated medicine ball toss, and 10-yard sprint.

Results indicated that vertical jump performance significantly improved after DY (41.3 ± 5.4 cm) and DY2 (42.1 ± 5.2 cm) compared to SS (37.1 ± 5.1 cm). Moreover, long jump performance saw a significant increase after DY2 (180.5 ± 20.3 cm) compared to SS (160.4 ± 20.8 cm). However, no significant differences were observed between trials for the seated medicine ball toss or the 10-yard sprint.

Consequently, the study concludes that a dynamic warm-up, particularly when performed with a vest weighted at 2% of body mass, appears to be the most effective protocol for enhancing jumping performance among high school female athletes.

These findings provide valuable insights for sports clinicians and trainers aiming to optimize warm-up protocols for high school female athletes, potentially enhancing their athletic performance and overall readiness for practice and competition.

Reference: Faigenbaum, A. D., McFarland, J. E., Schwerdtman, J. A., Ratamess, N. A., Kang, J., & Hoffman, J. R. (2006). Dynamic warm-up protocols, with and without a weighted vest, and fitness performance in high school female athletes. Journal of athletic training, 41(4), 357.