Optimizing Post-activation Performance Enhancement in Athletic Tasks: A Systematic Review with Meta-analysis for Prescription Variables and Research Methods

BACKGROUND

Post-activation performance enhancement (PAPE) has demonstrated efficacy in acutely improving athletic performance. However, its distinction from general warm-up (GW) effects remains ambiguous, and experimental designs adopted in most PAPE studies exhibit important limitations.

OBJECTIVES

The aims of this work are to (i) examine the effects of research methodology on PAPE outcomes, (ii) explore PAPE outcomes in relation to comparison methods, performance measures, GW comprehensiveness, recovery duration, participants' characteristics, conditioning activity (CA) parameters, and (iii) make recommendations for future PAPE experimental designs on the basis of the results of the meta-analysis.

METHODS

Four databases were searched for peer-reviewed English-language literature. Risk of bias was assessed using a modified Cochrane Collaboration's tool and PEDro scale. PAPE groups were compared with control groups, pre-conditioning activity (pre-CA) performances were compared with post-conditioning activity (post-CA) performances throughout a verification test in PAPE groups, and control groups were compared before and after the "rest" period using a three-level meta-analysis. Further analyses, including subgroup analysis and both linear and nonlinear meta-regression methods, were used to explore the effect of different moderating factors on PAPE magnitude. A subgroup analysis of GW comprehensiveness was conducted using four classification methods. One method classified GW as non-comprehensive (stretching or jogging only), partially comprehensive (stretching, jogging, and low-intensity self-weighted dynamic exercises), and comprehensive (adding maximal or near-maximal intensity CAs to a partially comprehensive GW). The other three classifications were adjusted according to the type and number of GW exercises. Certainty of evidence was assessed using the GRADE approach.

RESULTS

The final analysis included 62 PAPE studies (1039 participants, male: n = 857, female: n = 182) with a high risk of bias and low certainty of pooled evidence. A trivial PAPE effect was observed from pre- to post-CA (effect size [ES] = 0.12, 95% CI [0.06 to 0.19], prediction intervals [PI] = - 0.29 to 0.54); a small PAPE effect was observed when compared with a control group (ES = 0.30, 95% CI [0.20 to 0.40], PI [- 0.38 to 0.97]). The slightly greater effect against control resulted from a small decrease in performance in control groups (ES = - 0.08, 95% CI [- 0.13 to - 0.03], PI [- 0.30 to 0.14]), but there was no relationship with between PAPE recovery time (β = - 0.005, p = 0.149). Subgroup analyses showed that PAPE magnitude was greater for non-comprehensive GWs (ES = 0.16) than comprehensive (ES = 0.01) and partially comprehensive GWs (ES = 0.11). In contrast, the control group showed a decline in performance after comprehensive GW (ES = - 0.20). An inverted U-shaped PAPE was noted as a function of recovery time. In some cases, PAPE appeared to manifest at < 1 min post CA. Additionally, participants with longer training experience (ES = 0.36) and higher training levels (ES = 0.38) had larger PAPE magnitudes. PAPE effect was higher in females (ES = 0.51) than males (ES = 0.32) and mixed groups (ES = 0.16) but did not reach a significant difference (p > 0.05). Plyometric exercise (ES = 0.42) induced greater PAPE amplitude than traditional resistance exercise (ES = 0.23), maximal isometric voluntary contraction (ES = 0.31) and other CA types (ES = 0.24).

CONCLUSIONS

Although the overall pooled results for both PAPE pre- versus post-CA and PAPE versus control group comparisons showed significant improvement, the wider and past-zero prediction intervals indicate that future studies are still likely to produce negative results. The comprehensiveness of the GW, the time between GW and the pre-CA test, participant sex, training level, training experience, type of CA, number of CA sets, and recovery time after CA all influence the PAPE magnitude. The PAPE magnitude was trivial after comprehensive GW, but it was greater in studies with a control group (i.e., no CA) because performance decreased over the control period, inflating the PAPE effect. Finally, two theoretical models of PAPE experimental design and suggestions for methodological issues are subsequently presented. Future studies can build on this to further explore the effects of PAPE.

PROTOCOL REGISTRATION

The original protocol was prospectively registered (osf.io/v7sbt) with the Open Science Framework.

The Use of the Self-Selected Rest Interval Method Is as Effective for Optimizing Postactivation Performance Enhancement in Elite Athletes as Employing the Best Fixed Rest Interval

ABSTRACT

Fontanetti, G, Barreto, RV, Junior, RC, Marangoni, V, Denadai, BS, Greco, CC, and Lima, LCR. The use of the self-selected rest interval method is as effective for optimizing postactivation performance enhancement in elite athletes as employing the best fixed rest interval. J Strength Cond Res 39(1): 10-15, 2025-This study investigated whether the adoption of a self-selected recovery interval (SSI) is more effective than the use of a fixed recovery interval (FRI) to elicit postactivation performance enhancement (PAPE). Ten male professional volleyball athletes (20.6 ± 1.5 years; 92.8 ± 4.9 kg; 195 ± 8 cm) participated in 3 experimental sessions, in random order, following familiarization with countermovement jump (CMJ) exercises and determination of the load for 5-repetition maximum (5RM: 146 ± 27 kg) squat exercise. The 3 experimental sessions consisted of (a) control session (CON), with measurement of CMJ height 4 minutes before and 2, 4, 6, 8, and 10 minutes after subjects rested while sitting in a chair without performing any preactivation (PA) protocol; (b) session with FRI, with measurement of CMJ height 2, 4, 6, 8, and 10 minutes after performing a PA exercise consisting of 5 squats with 5RM load; and (c) session with SSI, with evaluation of CMJ height once after performing the PA adopting a SSI based on a readiness scale. No significant differences were found between CMJ height in the CON session. Countermovement jump height was higher (p < 0.05) than the baseline measurement at minutes 4, 6, and 8 post-PA in the FRI session, for the best CMJ performance during the FRI session, and after the PA in the SSI session. No significant differences were found between the heights of the best CMJ in the FRI session (49.2 ± 6.8 cm) and post-PA in the SSI session (49.6 ± 6.6 cm). Therefore, adopting FRI and SSI is equally effective in eliciting PAPE in elite athletes. Despite being as effective as adopting FRI to elicit PAPE, SSI is more intuitive and easily applicable in contexts where PAPE can be implemented.

A systematic review of resistance training methodologies for the development of lower body concentric mean power, peak power, and mean propulsive power in team-sport athletes

This study aimed to systematically review training methods prescribed to develop lower-body power, determine their effectiveness for the development of lower-body mechanical power and their implementation in an annual training cycle amongst team-sport athletes. The absolute and relative outcome values of concentric mean power, peak power and mean propulsive power were extracted from 19 studies. Outcomes were assessed using baseline to post intervention percent change, effect sizes, and the level of evidence concerning the method's effectiveness. A thorough analysis of the literature indicated that, based on the high level of evidence, traditional (e.g., strength training alone) and combination training (e.g., complex and contrast) methods should be considered. Further, optimal load and velocity-based training can be implemented if coaches have access to the appropriate equipment to monitor movement velocity and mechanical power in every session. This is of particular importance in periods of the season where high volumes of technical-tactical training and congested fixture periods are present. Also, flywheel, eccentric overload and weightlifting methods have been shown to be effective although the level of evidence is low. Future research should expand on current training practices whilst adequately reporting actual training loads from sport-specific training and games alongside strength-power training protocols.

Plyometric Exercise Transiently Enhances Twitch Torque but Fails to Enhance the Rate of Force Development Evaluated Using the Isometric Midthigh Pull

The effects of jump exercises as a conditioning activity (CA) on the rate of force development (RFD) measured during the isometric midthigh pull (IMTP) have not been investigated. Therefore, we aimed to investigate the effect of the CA comprising three sets of five countermovement jumps on the RFD measured during the IMTP, and furthermore to investigate whether post-activity potentiation (PAP) would be involved in this mechanism. Thirteen healthy male university students (age: 19.7 ± 0.6 years; training experience: 3.0 ± 1.4 years) participated in five sessions. Initially, the twitch torque was elicited by electrical stimulation after the CA to investigate whether PAP was elicited. Participants then completed the following four sessions: experimental condition sessions, in which the IMTP was performed 1 or 4 min after the CA, and control condition sessions, in which the IMTP was performed 7 or 10 min after the pre-measurement because the experimental condition included a 2-min rest interval before the CA and approximately 4 min were required to perform the CA. One-way analysis of variance (ANOVA) with Bonferroni post-hoc adjustments revealed the presence of PAP 1 and 2 min after the CA. Two-way ANOVA revealed significant interaction effects for the 0-200 ms and 0-250 ms RFD at the 1st min, and the 0-150 ms and 0-250 ms RFD at the 4th min after the CA. However, the Bonferroni post-hoc test failed to detect any significant increase in the RFD index under the experimental conditions. The CA with jump exercises induced PAP up to 2 min after the CA implementation, but failed to significantly increase the RFD measured by the IMTP.

Effects of Different Conditioning Activities on the Sprint Performance of Elite Sprinters: A Systematic Review With Meta-Analysis

PURPOSE

Postactivation performance enhancement (PAPE), which refers to the phenomena associated with the attainment of enhanced performance in sport-specific tasks after a conditioning activity, is an important objective of warming-up practices in many sports. This is even more relevant for sprinters, as potential increases in sprinting speed will directly influence their competitive results. This systematic review with meta-analysis evaluated the effects of different PAPE protocols (ie, using plyometrics, strength-power exercises, and resisted/assisted sprints) on the sprinting performance (ie, sprint time or sprint speed) of competitive sprinters.

METHODS

Initially, 1205 records published until last December 18 were identified, using the following databases: PubMed/MEDLINE, Scopus, and Clarivate Web of Science. After removing duplicates and screening titles and abstracts, 14 high-quality studies met the inclusion criteria for the meta-analysis.

RESULTS

Overall, there were no significant changes in sprint performance after implementing various types of conditioning activities (standardized mean difference [SMD] = 0.16 [95% CI, -0.02 to 0.33]; Z = 1.78; P = .08; I2 = 0%). In addition, when comparing prechanges and postchanges between experimental, control, and other conditions, no significant differences were found in sprint speed or time across all studies (SMD = 0.09 [95% CI, -0.10 to 0.28]; Z = 0.92; P = .36; I = 0%).

CONCLUSIONS

Results revealed that different types of conditioning activities may not be capable of acutely enhancing the sprint speed of competitive sprinters. This aligns with previous observations indicating that sprinting is a highly stable physical capacity, a phenomenon that is even more consistent among elite sprinters. Coaches and sport scientists should collaborate to develop more efficient PAPE protocols for these highly specialized athletes, with special attention to study design and individualization, while considering their effects on acceleration versus top speed.

Impact of warm-up methods on strength-speed for sprinters in athletics: a mini review

In athletics, achieving peak performance during competitions is crucial. Warm-up strategies play a crucial role in optimizing the strength-speed performance of sprinters in athletics, especially tailored to the physiological demands of speed events. The need to balance flexibility, prevent injuries, and enhance power output makes the selection of an effective warm-up protocol essential. This narrative review examines different warm-up methods used by athletes and their effects on strength-speed in sprinters in athletics. The main findings indicate that Foam Rolling (FR), Isometric Exercises and Pre-Competitive Massages have no significant effects on sprint performance. Static stretching and prolonged Pre-Competitive Massages have negative impacts on strength and power. The Vibration Platform enhances step length, step rate and running velocity, jump height and total number of jumps performed in a 30-s period in non-experienced sprinters. Eccentric Exercise increases vertical force, Post-Activation Potentiation (PAP) demonstrates a reduction in 100-meter time and short-term improvement in vertical and horizontal jumps. Blood Flow Restriction (BFR) significantly improving jump height and flight time. Various warm-up methods have been identified, some focusing on flexibility, others potentially detrimental, and some enhancing strength and power. Implementing effective warm-ups, particularly those promoting strength and power, poses a challenge for coaches seeking reliable alternatives to boost performance.

Postactivation Potentiation and the Asynchronous Action of Muscular and Neural Responses

PURPOSE

This study examined the underlying mechanisms of postactivation potentiation and the time course of muscular- and neural-related variables.

METHODS

Fourteen trained males executed 4 sets of six 6-second maximum isometric conditioning plantar flexions, with 15 seconds and 2 minutes of interval between the contractions and sets, respectively. Peak twitch torque (TT), rate of torque development, time to peak torque, half relaxation time, and the neural-related variables of H-reflex and electromyogram, normalized to the maximum M-wave (H/M and RMS/M, respectively), were evaluated, as well as the level of the voluntary activation, assessed by the twitch interpolation technique. All neural-related variables were analyzed for the trial within each set when TT was maximal and for the trial within each set when the neural-related variable itself was maximal.

RESULTS

Compared with the baseline measures, TT and rate of torque development significantly increased in all sets (P < .001), whereas time to peak torque and half relaxation time significantly decreased in sets 1 to 4 and 2 to 4, respectively (P < .001). However, H/M and the RMS/M did not change for the repetition of each set for which the TT was maximal (P > .05). Interestingly, the within-set maximum H/M ratio of the lateral gastrocnemius muscle revealed a significant increase in all sets (P < .05), compared with the baseline measures.

CONCLUSION

One set of 4 contractions with 6-second duration is sufficient to cause postactivation potentiation for most participants, whereas peak TT augmentation does not coincide with changes in the examined neural-related variables. Further experiments should consider the time lag on their maximal values and their inherent between-participants variability.

Post-Activation Performance Enhancement in Sprinters: Effects of Hard Versus Sand Surfaces

This study aimed to compare the post-activation performance enhancement induced by successive drop-jumps performed on hard and sand surfaces in sprint and jump performance of top-level sprinters. Athletes were tested on two occasions. On each visit they were allocated to one of the experimental protocols, which consisted of performing 2x5 drop-jumps from a box with the height of 60-cm on hard or sand surfaces in randomized order, seven days apart. Prior to and 7 and 15-min after executing drop-jumps, sprinters performed countermovement jumps and 60-m sprint tests. Differences between sprinting splits and surfaces were assessed using a two-way analysis of variance with repeated measures. No significant differences in jump height or sprint time were observed (p>0.05), regardless of the surface used (i.e., hard or sand) during the conditioning activity (effect sizes [95% confidence intervals] ranging from 0.01 [-0.84;0.84] to 0.44 [-0.42;1.27]). Performing drop-jumps on sand or hard surfaces immediately before maximum sprinting bouts does not provide any advantage or disadvantage to top-level sprinters. Sprint coaches may prescribe short-plyometric training activities on sand surfaces even close to competitions, bearing in mind that this strategy will not compromise sprint-specific performance.

Drop jumps versus sled towing and their effects on repeated sprint ability in young basketball players

BACKGROUND

The aim of the investigation was to compare the occurrence of post-activation performance enhancement (PAPE) after drop jumps, or heavy sled towing, and the subsequent effect on repeated sprint ability (RSA).

METHODS

Ten young basketball players (17 ± 1 yrs) performed, in randomized order, RSA test with changes of direction after a standardized warm up followed by drop jumps, heavy sled towing, or no exercise (control condition). Neuromuscular assessments composed of two maximal voluntary contractions of the knee extensors, peripheral nerve stimulation, and surface electromyography (EMG), responses were recorded before and immediately after the RSA. The EMG signal of leg muscles during sprinting were also recorded as well as the blood lactate concentration.

RESULTS

The drop jumps improved the RSA mean time (P = 0.033), total time (P = 0.031), and slowest time (P = 0.029) compared to control condition, while heavy sled towing did not change RSA outcomes (P > 0.05). All conditions exhibited a decrease of doublet high frequency stimulation force (pre-post measurement) (P = 0.023) and voluntary activation (P = 0.041), evidencing the occurrence from peripheral and central components of fatigue after RSA, respectively, but no difference was evident between-conditions. There was a significantly greater EMG activity during sprints for the biceps femoris after drop jumps, only when compared to control condition (P = 0.013).

CONCLUSION

Repeated drop jumps were effective to induce PAPE in the form of RSA, while heavy sled towing had no effect on RSA performance in young basketball players. Furthermore, both conditioning activities exhibited similar levels of fatigue following the RSA protocol. Thus, drop jumps may be used as an alternative to induce PAPE and thus improve performance during sprints in young male basketball players.

Plyometric exercise enhances twitch contractile properties but fails to improve voluntary rate of torque development in highly trained sprint athletes

Purpose: The objective of this study was to evaluate a plyometric conditioning activity (3 sets of 5 countermovement jumps, [CA]) for twitch properties and voluntary knee extension. Methods: After a familiarization session, fourteen highly trained sprint athletes, 12 men (23.25 ± 7.17 years) and 2 women (23.0 ± 2.8 years) performed 2 experiments, each in a randomized order (crossover design). In one experiment, the time-course of twitch contractile properties was evaluated with and without the previous CA at 2, min intervals to 10 min of recovery. In the second session, maximal voluntary knee extension was evaluated at the same recovery intervals, for control and experimental condition in random order. Results: Mixed-model ANOVA with Bonferroni post-hoc revealed significant differences between pre-test and 2 min (p < 0.01, ES = 0.42) and 4 min (p < 0.01, ES = 0.20) for peak twitch torque of quadriceps femoris muscles confirming postactivation potentiation [PAP] at these times. Twitch rate of torque development (RTD) was significantly greater than pre-test value only at 2 min (p < 0.01, ES = 0.58) after the CA. Twitch contraction time and ½ relaxation time were not significantly difference from pre-test values after the CA (p > 0.05). No significant difference was observed for voluntary RTD following CA. Conclusion: The plyometric CA increased twitch peak torque and RTD consistent with PAP; however, there was no effect of CA on voluntary RTD of knee extension at any time after the plyometric CA. Even with PAP confirmed, we observed that the CA fails to improve isometric RTD of quadriceps femoris muscles. HighlightsA plyometric CA significantly increased twitch peak torque (at 2 and 4 min) and twitch rate of torque development (at 2 min) of quadriceps femoris muscles, indicating postactivation potentiation (PAP).No effect was observed for twitch contraction time and ½ relaxation time after the CA.No improvement was observed on voluntary rate of torque development evaluated at the same time intervals.