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THE QUIZ MUST BE PURCHASED AND COMPLETED ONLINE IN ORDER TO EARN CEUS
2. Which of the following exercises would likely induce the greatest amount of PAP in the
countermovement jump?
a. ¼ squat
b. ½ (parallel) squat
c. Isometric squat @ 120° of knee flexion
3. Which of the following appears to be the biggest factor in PAP influence on subsequent
performance?
a. training age
b. strength level
c. percent body fat
4. Weightlifting exercises (e.g. snatch, clean and jerk, and/or derivatives) have been shown
to potentiate which of the following tasks?
a. jumping
b. golf swing
c. pro agility test
8. It has been suggested that plyometric exercise may be more optimal than free weight
exercises at inducing PAP due to __________________.
a. lower additions to overall training loads
b. preference for type II muscle fiber recruitment in plyometric exercises
c. the required training experience to participate in plyometric exercise
9. Which of the following rest periods is most appropriate when using higher volume
plyometric exercises to induce PAP?
a. 1 minute
b. 5 minutes
c. 10 minutes
10. __________ isometric exercises utilizing joint positions similar to the beginning of
propulsive phases of movement will result in similar PAP results as free weight
protocols.
a. Variable resistance
b. Single joint
c. Multijoint
Inducing Postactivation
Potentiation With
Different Modes of
Exercise
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Choon Yeow Ng, BSc,1 Siow Ee Chen, BSc,1 and Danny Lum, MSc, CSCS1,2
1
Sport Science and Sport Medicine, Singapore Sport Institute, Singapore; and 2Physical Education and Sports
Science, National Institute of Education, Nanyang Technological University, Singapore
ABSTRACT higher order motor unit recruitment, method to induce PAP. Therefore, the
and the influence of change in muscle purpose of the review is to explore the
The use of various modes of exercise to
pennation angle (63). available literature on the effects of dif-
induce postactivation potentiation (PAP)
PAP has been attained by performing ferent modalities for inducing a PAP
has been studied in the current literature. response resulting in improved sport-
However, discussion on the advantages various modes of exercise including
the lifting of free weights of maximal related performance, highlight the ad-
and disadvantages of these multiple vantages and disadvantages of each
modes of exercises in inducing PAP within or near-maximal intensity between 60
PAP method, and provide information
one review study has not been conducted. and 90% of 1 repetition maximum
pertaining to gaps in current literature.
A brief discussion on the available findings (1RM) (7,15,17,19,21,25,45,59,70), per-
Magnitudes of changes in performances
on the effects of different exercises in forming resisted sprints such as sled
are presented as percentage change in
inducing PAP is presented in this review. pulls or pushes (58,65,67,69), lifting
the main text, and effect sizes are pre-
heavy weights with 15–30% of total
Coaches and athletes should take the sented in the tables. Effect sizes were
available information into consideration load contributed by variable resistance calculated by the following formula:
because the magnitude of PAP effect may
(VR) (6,11,48,49,53,57,60,70), perform-
ing a ballistic movement with VR M2 2 M1
vary depending on the mode of exercise Cohen0 s d 5
(2,41), performing maximal isometric Pooled SD
performed.
voluntary contractions (24,27,29,52), Where M1 5 mean of group/condition
and performing plyometric exercises 1 (e.g., control group), M2 5 mean of
INTRODUCTION (3,8,26,36,41,47). The athletes’ strength group/condition 2 (e.g., experimental
ostactivation potentiation (PAP) is level and the logistical demand required group), SD1 5 standard deviation of
P a phenomenon characterized by
an increase in muscular power after
a conditioning activity (34,55,68). It has
for the performance of each mode of
exercise to induce PAP will differ. For
example, stronger athletes who are
group/condition, SD2 5 standard devi-
ation of group/condition 2. The pooled
SD is calculated based on the sample
been widely used by athletes to acutely more fatigue resistant would respond SDs by using the equation below:
enhance muscular power in training and vffiffiffiffiffiffiffiffiffiffiffiffiffiffiffiffiffiffiffiffiffiffiffiffiffi
ffi
better to PAP exercises that involve lift- u
competition. PAP is induced from manip- u SD2 þ SD2
ing of free weights at near-maximal t 1 2
ulating the rest periods, load, and volume intensity (55,68); performing resisted Pooled SD 5
2
of the exercises used as conditioning sprints to induce PAP might be more
activities (CA) before the start of a ballistic feasible during field training; and using Effect size was deemed: (a) trivial
exercise (50,54–56). The concept of PAP plyometric, isometric, and VR exercises effect size if d ,0.20, (b) small effect
can be addressed through several mech- to induce PAP can be an option in sit-
anisms such as the rise in myosin light uations where free weights are not avail-
chain phosphorylation, the increase in able. It is important for practitioners to
KEY WORDS:
isometric; plyometric; variable resis-
Address correspondence to Danny Lum, consider the available information in the
tance; muscle priming
Dannylum82@gmail.com. literature to prescribe the most suitable
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Postactivation Potentiation Exercises
size if d 5 0.20–0.49, (c) moderate 60–84% (medium) and .85% (high) of example, Gourgoulis et al. (28) found
effect size if d 5 0.50–0.80, and (d) 1RM, single and multiple sets, along that physically active men who could
large effect size if d 5 0.8 (16). How- with rest intervals ranging from 15 sec- squat more than 160 kg had a 4% (p ,
ever, as some studies presented their onds to 10 minutes (7,17,21,25,45,55,68). 0.05) increase in CMJ height while in-
data in graphical form only, it was Apart from the intensity level, squat dividuals who squat less than 160 kg
not possible to calculate the effect sizes depth was also shown to affect the showed no significant change in CMJ.
for the results of these studies. extent of a back squat to optimally The possibility of a greater composi-
potentiate lower limb muscles (12,21). tion and cross-sectional area of type
For example, Esformes and Bampouras II muscle fibers in stronger individuals
FREE-WEIGHT EXERCISES
(21) conducted a study to compare the could have resulted in a greater phos-
Free-weight exercises are the most
PAP effects of quarter squat (QS) and phorylation of myosin light chain lead-
common CA used to elicit PAP. These
parallel squat (PS) performed for 3 3 ing to an increased PAP effect (1,43). In
comprise exercises such as the deadlift,
3RM load of each exercise. The study addition, stronger individuals are more
back squat, and weightlifting (power
concluded that PS was superior to QS fatigue resistant, which influenced the
cleans and its derivatives) (Table 1).
(12.8 vs 9.7%, p , 0.05) due to the level of neuromuscular fatigue and
A study by Arias et al. (5) had partic-
increased activation of the gluteus max-
ipants perform 1 3 5 deadlift at 85% potentiation after CA (14,31).
imus from a lower squat depth, resulting
1RM before performing a counter- Several studies have also investigated the
in a greater magnitude of PAP effect.
movement jump (CMJ) at 15 seconds effectiveness of weightlifting as a form of
This finding was in line with the study
and for intervals of every 2 minutes PAP stimulus. The study by Dolan et al.
by Caterisano et al. (12), who reported
thereafter, up to 16 minutes, after com- (19) showed that when performed as
pletion of the deadlift. Jump height was that gluteus maximus produced a greater
percent contribution in muscle activa- a CA, 3 3 3 hang clean and jerk at
found to have decreased at all time 80% 1RM resulted in enhanced shot
intervals, with a significant decrease tion during PS than QS.
put performance acutely by 3.6% (p ,
at 15 seconds (p , 0.05). The authors Apart from CMJ, the effect of the squat 0.05). This result was similar to the find-
suggested that the significant drop at as a CA on sprint running performance
ings of Harris et al. (32) who showed
15 seconds was due to the dominance has also been studied (17,59). Crewther
a ;5.33% (p , 0.05) acute improvement
of fatigue during the early stage of et al. (17) showed that 1 3 3 squat at
in shot put throw velocity after perform-
recovery (5). In addition, Arias et al. 3RM load did not lead to an improved
ing power jerks (2 3 2 at 50 and 75% and
(5) noted that the intervals selected sprint time after 15 seconds, and every
2 3 3 power jerks at 85% 1RM) as CA.
to perform the CMJ was only 2 mi- 4 minutes intervals up to 16 minutes
In addition to shot put performances,
nutes, and this may have caused fatigue (p . 0.05). However, Seitz et al. (59)
accumulation that subsequently weightlifting as a PAP activity was also
showed an improvement in sprint time
found to benefit CMJ performance
affected the ability for the muscles to (2.16%, p , 0.05), and average acceler-
achieve the potentiation effect from ation (4.59%, p , 0.05) when back (15,45). Participants in the study by
deadlifts. By contrast, Strokosch et al. squats were performed with a similar McCann and Flanagan (45) also showed
(60) showed that standing broad jump intensity and volume, with a recovery acute improvements in jump height by
(SBJ) performance improved by 4.64– period of 7 minutes, was used as the about 2% (p , 0.05) after performing 1 3
5.35% (p , 0.05) after performing 4 3 2 CA. A possible reason for the conflict- 5 hang cleans at 5RM load as a CA.
deadlift at 85% of 1RM with a recovery ing findings between the 2 studies Similarly, Chiu and Salem (15) found
period of 90 seconds. One possible rea- could be due to the difference in that performing snatch pulls as PAP
son for this increase could be due to the strength levels of the participants. Par- stimulus resulted in 5.9% (p , 0.01)
inclusion of VR that Strokosch et al. ticipants in the study by Seitz et al. (59) improvement in CMJ. Based on the find-
(60) used for part of the loads lifted were elite rugby players with relative ings of the mentioned studies, it is evi-
during the deadlift exercise. The addi- 1RM back squat of 2.02 times per kg of dent that weightlifting is an effective
tion of VR to free-weight exercise has body weight as opposed to the subelite method to induce PAP; however, there
been shown to be more effective at group of rugby players with only 1.73 are several factors to consider when per-
inducing PAP than free-weight exercise times per kg of body weight (derived forming weightlifting. First, because of
alone (48,49). This will be discussed in by dividing average participant’s body the complexity of the movement,
the later section of the review. mass by the estimated 1RM squat coaches might require more time to
An extensively examined CA used to based on the 3RM squat using the teach athletes the lifting technique before
improve CMJ height acutely is the 1RM estimation chart (30) in the study weightlifting can be used for inducing
back-squat exercise (55). Studies using by Crewther et al. (17)). It has been PAP. Second, similar to all free-weight
squats to potentiate CMJ performance shown that individuals with greater exercise, lifting equipment is required
have resulted in 2–12.7% improvement maximum strength responded better for the performance of weightlifting;
in jump height by using loads between to PAP stimulus (15,25,28,55,68). For therefore, this might not be a possible
Table 1
Summary of selected studies using free weights to elicit PAP
Study Subjects Training status and strength level Intervention (sets 3 reps @ % RM) Performance Rest Effect size Results
measure
Arias et al. (5) 15 males Training status: resistance trained; 1 3 5 @ 85% 1RM DL. VJ. 15 s, 2, 4, NA ;7.5% Y in JH at
strength level: 1RM DL: 1.9 3 BW. 6, 8, 10, 15 s than at 2–
12, 14, 16 min after DL.
and
16 min.
Bauer et al. (7) 60 males Training status: resistance trained; MI: 3 3 6 @60% 1RM BS; CMJ. 15 s, 1, 3, NA MI vs HI;
strength level: 1RM BS: 1.8 3 BW. HI: 3 3 4 @ 90% 1RM BS. 5, 7, 9, 3 min: 4.37 vs
and 3.65%;
11 min. 5 min: 3.18 vs
2.99%.
Chiu and 13 males in Training status: well trained; Two waves 3 2 reps @ 70, 80, 90, VJ. 3 min. Mid: 1.62; Mid: 5.77%;
Salem (15) power sports strength level: NA. 100% 1RM SP; Post: 1.75. post: 5.90%.
Pre VJ, wave 1, mid VJ, wave 2, post
VJ.
Crewther et al. 9 male rugby Training status: subelite; 1 3 3RM BS. CMJ, sprint, 15 s, 4, 8, 4 min: CMJ:
(17) players strength level: 3RM: 1.56 3 BW. and sled 12, and 0.31; 4 min: 3.8%;
pull. 16 min. 8 min: 8 min: 3.5%;
0.32; 12 min: 3%.
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(continued)
65
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66 VOLUME 42 | NUMBER 2 | APRIL 2020
67
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68 VOLUME 42 | NUMBER 2 | APRIL 2020
Seitz et al. 20 rugby Training status: well trained; 75%: 1 3 15-m sled push with 75% Sprint 15 s, 4, 8, 75%: 15 s 75%: Y 20-m
(58) league strength level: NA. body weight. 12 min. (0.07), sprint time
players. 125%: 1 3 9-m sled push with 125% 4 min after 4
body weight. (20.22), (0.95%), 8
8 min (1.8%), and
(20.42), 12 min
12 min (1.55%).
(20.36); 125%: [ 20-m
125%: 15 s sprint time
(0.64), at all time
4 min point
(0.53), (1.36–
8 min 2.59%).
(0.41),
12 min
(0.34).
van den Tillar 15 female Training status: well trained; 7 3 20-m sprints alternating Sprint 5–6 min. NA [ average
and handball strength level: NA between unresisted sprint and sprint time
Heimburg players. sled pull with 5-kg body weight. (7.3%).
(65)
Whelan et al. 12 Training status: recreational; 3 3 10-m sled pull with 20–30% Sprint 1.5 min. NA No significant
(67) physically strength level: NA body weight. change.
active
men.
Winwood 22 rugby Training status: resistance trained; 75%: 1 3 15-m sled push with 75% Sprint 4, 8, 75%: 4 min 75%: Y 15-m
et al. (69) athletes. strength level: NA body weight. 12 min. (0.09), sprint time
150%: 1 3 7.5-m sled push with 8 min after
125% body weight. (0.24), 12 min
12 min (0.7%).
(0.22). 125%: No
150%: 4 min change in
(20.13), sprint time.
8 min
(20.01),
12 min
(20.01).
NA 5 not available; PAP 5 postactivation potentiation.
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Table 3
Summary of selected studies that included variable resistance to elicit PAP
Study Subjects Training status and Intervention (sets 3 Performance measure Rest Effect size Results
strength level reps @ xx% RM)
Aandahl et al. 5 women and Training status: elite; 10 kicks with elastic Roundhouse kick. 5–8 min. NA Kick velocity: [ 3.3%.
(2) 11 men. strength level: NA. resistance tubes
post–warm-up
protocol.
Baker and 13 rugby Training status: elite; BP: 2 3 3 @ 75% 1RM BP and BP + CH. 2 min. PCV: 0.52– BP + CH: [10% in PCV and
Newton (6) league strength level: 1RM BP: BP + CH: 2 3 3 @ 60% 0.82, MCV.
players. 1.33 3 BW. 1RM. MCV: 0.84–
0.92.
Buttifant and 12 semi-pro Training status: BxS: 3 3 3RM; Weighted JS (20 kg). 5 and 10 min. BxS vs [ in mean power (BxS) vs
Hrysomallis male subelite; banded BS: 3 3 3 BS banded banded BS:
(11) footballers. strength level: 3RM BxS: with bands. BS: 5 min: 12%, 12%;
1.47x BW. 5 min: 0.66, 10 min: 14%, 13%.
0.59;
10 min:
0.68,
0.67.
Lim et al. (38) 11 swimmers. Training status: well 5 3 resistance band 50-m swim. 8 min. 25-m split Y time to 25 m.
trained; pull mimicking time:
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1RM 5 1 repetition maximum; BB 5 barbell; BP 5 bench press; BS 5 back squat; BxS 5 box squat; CH 5 chain; CLR 5 chain-loaded resistance; CMJ 5 countermovement jump; DL 5
deadlift; EB 5 elastic band; FW 5 free weights; FWR 5 free-weight resistance; HBD 5 hex bar deadlift; HPT 5 high pull test; JS 5 jump squat; LB 5 lower body; MCV 5 mean concentric
velocity; NA 5 not available; PAP 5 postactivation potentiation; PBS 5 paused box squat; PCV 5 peak concentric velocity; PP 5 peak power; RB 5 resistance band; RF 5 rectus femoris; SBJ 5
(+9.45%) and BS (+8.98%)
PBS: [ 3.82–6.01%;
ferent conditions. During the control
DL: [ 4.64–5.35%.
condition, participants performed their
usual precompetition warm-up. In the
intervention condition, participants per-
formed half the volume of the precom-
petition warm-up and either 3 sets of 5
repetitions of SBJ, or 2 sets of 5 repeti-
tions of SBJ and RBP for each exercise.
PBS: 0.64–
0.58–0.81
DL: 0.80–
0.96.
standing broad jump; SJFT 5 special judo fitness test; ULB 5 upper lower body; VMO 5 vastus medialis obliques; VR 5 variable resistance.
RBP condition led to a significantly
higher total number of throws (3.85%,
p , 0.01), while the SBJ only condition
30, 90, and
after BS.
90 s.
1.59 3 BW;
players.
players.
20 males.
Scott et al. (53) 20 rugby
12 rugby
league
league
league
71
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72 VOLUME 42 | NUMBER 2 | APRIL 2020
Study Subjects Training status and strength level Intervention Performance measure Rest Effect size Results
French et al. (24) 14 track Training status: resistance trained; 3 3 3 s vs 3 CMJ, DJ, 5-s cycle 0–5 s. NA 3 s MVC:
and field strength level: NA. 35s sprint, isokinetic [ by 5.03% for DJ flight time and
athletes. isometric knee extensions. by 4.94% for DJ GRF, [ 6.12%
MVC of peak torque
knee 5-s MVC:
extension. Y 3.05% peak torque.
Gossen and Sale 10 subjects Training status: moderately active; 1 3 10-s Dynamic KE. 20 and NA No significant difference in peak
(27) (6 m, 4 f ). strength level: NA. isometric 40 s. velocity, peak torque, peak
MVC of KE. power, and work to peak
power between PAP trial and
CON trial.
Gullich and 34 speed- Training status: Leg press: CMJ, DJ. 1– NA 3 3 5 s: [ CMJ height by 3.3%,
Schmidtbleicher strength competitive; 3 3 5 s or 5 min. [DJ flight time by 4.1%.
(29) athletes. strength level: NA. 535s 5 3 5 s: no significant change in
isometric all measures.
MVC.
Lim and Kong (37) 12 track Training status: resistance trained; KE: 30-m sprint. 4 min. Isometric No significant difference between
sprinters. strength level: 1RM BS 5 1.5 3 BW. 3 3 3 s KE: 0.46; isometric and control
isometric Isometric conditions.
MVC; BS: 0.65.
BS: 3 3 3 s
isometric
MVC.
Robbins and 16 men. Training status: resistance trained; BS: 3 3 7 s CMJ. 4 min. NA No significant difference occurred
Docherty (52) strength level: NA. isometric in any of the power output
MVC. measurements.
1RM 5 1 repetition maximum; BS 5 back squat; CMJ 5 countermovement jump; CON 5 control; DJ 5 drop jump; GRF 5 ground reaction force; KE 5 knee extension; MVC 5 maximal
voluntary contraction; NA 5 not available; PAP 5 postactivation potentiation; RI 5 rest interval.
PLYOMETRIC EXERCISES shown in these studies, Till and Cooke plyometric resulted in faster split time
Plyometric exercises are movements (62) showed that performing 5 (;2.5%, p , 0.05) as compared to
that involve the SSC, characterized double-leg tuck jumps did not control condition. Based on the find-
by a rapid eccentric movement fol- improve 10- and 20-m sprint times ings of these 2 studies, the use of loaded
lowed by a short amortization phase after 4, 5, and 6 min of recovery period and unloaded plyometric exercise to
and a ballistic concentric movement (p . 0.05). A possible reason for this improve sprint performance acutely is
(8). Lower body plyometric exercises finding could be due to the lack of not recommended.
include activities such as DJ, hurdle mechanical specificity as sprinting in- The use of plyometric CAs has been
jump, and CMJ while upper body plyo- volves both horizontal and vertical shown to improve jumping perfor-
metrics include exercises such as bench propulsion while tuck jumps involved mance (3,10,13,18). For example, Bur-
press throw and ballistic push-up. The only vertical propulsion (64). There- kett et al. (10) compare 3 warm-up
use of plyometric exercises as PAP CA fore, it is possible that the direction at protocols on CMJ performance. The
has been studied and shown to be which force is produced is also an warm-up protocols included a submax-
effective in inducing PAP leading to important factor to consider when imal jump protocol where participants
improved jump (Table 5) (3,10,13,18), performing plyometric exercises as were required to perform 1 set of 5
sprint (Table 6) (3,8,9,23,64), judo a form of PAP CA. jumps of 75% of their maximum jump
(41,47), throwing (Table 7) (61), and Studies have also been conducted to height; a weighted jump protocol
sport-specific performances (26). How- investigate the effectiveness of where participants were required to
ever, some studies have also shown no weighted plyometric exercises on perform 1 3 5 jumps with 10% of their
significant changes in sprint time (62) inducing PAP (23,44,64). Turner et al. body weight onto a 63.5-cm high box;
and jump height (20,40) after perform- (64) compared the effects of weighted and a stretching protocol that involved
ing plyometric exercises. (10% body weight) and unweighted 14 stretches to the lower body with
A study by Bonfim Lima et al. (8), bounding on 20-m sprints. Results each stretch held for 20 seconds. It
investigated the effects of performing showed that the unweighted condition was reported that weighted box jump
2 3 5 DJs from a height of 75 cm on led to an increase 10-m sprint acceler- protocol resulted in 3.3% (p , 0.05)
50-m on sprint performance. Signifi- ation at 4 minutes (1.8%, p , 0.05) higher jump height as compared to
cant improvement was shown in 50- while the weighted condition resulted no warm-up, whereas submaximal
m sprint time after 10 minutes (2.4%, in improvement in the 10-m sprint jump (0.9%, p . 0.05) and stretching
p , 0.05) and 15 minutes (2.4%, p , acceleration at 4 minutes (2.2%, p , conditions (0.7%, p . 0.05) did not.
0.05). Similarly, Bryne et al. (9) exam- 0.05) and 8 minutes (2.9%, p , 0.05) Although it was not stated whether
ined the acute effect of performing 1 3 and improvement in 20-m sprint veloc- the weighted jump protocol was per-
3 DJ from individualized optimal ity at 4 minutes (2.3%, p , 0.01) and formed with maximal or submaximal
height (i.e., drop height that resulted 8 minutes (2.6%, p , 0.01). However, effort, the authors indicated that the
in the highest DJ height) of either 20, the change in sprint performance extra 10% weight provided some form
30, 40, 50, or 60 cm on 20-m sprint might not be a real improvement of overloading. The authors explained
performance and reported that there because Turner et al. (64) reported that that, based on the theoretical Treppen
was a significant reduction in 20-m the typical error calculated from base- concept, each successive loaded jump
sprint time (2.93%, p , 0.05). In addi- line measures for 10- and 20-m sprint resulted in the recruitment of increas-
tion, Abade et al. (3) investigated the acceleration were 3.4 and 2.6%, respec- ing amounts of motor units that led to
effects of plyometric exercises as a form tively. As the magnitude of improve- greater force production (10). When
of rewarm-up protocol that was per- ment in sprint velocity was within the resistance was removed, more
formed after a period of 6-minute pas- the typical error range, this change motor units were recruited, producing
sive recovery from a traditional soccer could have been due to fluctuation in an even larger power output, or
warm-up regime, on subsequent sprint- participants’ performance. A recent increase in the jumping ability (10).
ing performance. The protocol study by Ferreira Junior et al. (23) The effects of plyometric CA on
involved 4 3 5 jumps over 40-cm bar- who used the same plyometric CA as sports-related performance is not lim-
rier and one-foot runs in agility ladder. the one in Turner et al. (64) found no ited to sprint and jump performances,
Results showed that the plyometric significant differences in 100-m dash as plyometric CA have also been
CA led to improvement in both 10-m time (0.89%, p . 0.05) between inter- shown to elicit PAP effect on other
(22.9%, p , 0.05) and 20-m (23.4%, p vention and control conditions in high sports movements such as judo
, 0.05) sprint times while no change school track and field athletes. There throws, tennis serve, and track and
was observed in the control condition was also no significant difference in all field throws (36,41,47,61). Studies by
which involved passively resting for split times (0–30, 30–50, 50–70, and Miarka et al. (47) and Lum (41) inves-
12 minutes. Despite the positive effects 70–100 m) except 70–100 m where tigated the effects of plyometric CA on
of plyometric exercise as a PAP CA intervention condition using weighted SJFT performance. Miarka et al. (47)
73
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74 VOLUME 42 | NUMBER 2 | APRIL 2020
Abade et al. 22 males Training status: elite U19; 4 3 5 jumps over 40-cm 10- and 20-m sprint. NA 10-m Y10-m sprint time by
(3) soccer strength level: NA. barrier, one foot runs in sprint: 2.9%;
players. agility ladder with 10 0.7; Y20-m sprint time by
rungs. 20-m 3.4%.
sprint:
0.9.
Bonfim Lima 10 male Training status: high-level 2 3 5 drop jumps (height 50-m sprint. 5, 10, and 10 min: Y 50-m sprint time at
et al. (8) sprinters. professional; of 0.75 m). 15 min. 0.86; 10 min by 2.4%
strength level: NA. 15 min: and at 15 min by
0.91. 2.7%.
Bryne et al. 29 males. Training status: physically active; DYN: 5-min jog + 10 20-m sprint. 1 min. (CON vs Y 20-m sprint time
(9) strength level: NA. dynamic stretches; DYN by 2.2% in DYN vs
DYNDJ: DYN + 1 3 3 depth and CON;
jumps @individualized DYNDJ) Y 20-m sprint time
optimal height (0.20, DYN: 0.66, by 5.01% in
0.30, 0.40, 0.50, or DYNDJ: DYNDJ vs CON;
0.60 m). 1.49; Y 20-m sprint time
(DYN vs by 2.93% in
DYNDJ) DYNDJ vs DYN.
DYNDJ:
0.80.
Faigenbaum 60 children (27 Training status: active; SS 5 5 min of static Shuttle run. 2 min. DY: 0.29; Y shuttle run timing
et al. (22) girls, 33 strength level: NA. stretches on lower body; DYJ: 0.43. by ;1.8% in DY
boys; mean DY 5 10 min of dynamic and ;22.7% in
age 5 11.3 exercises; DYJ as compared
6 0.7 y). DYJ 5 10 min of dynamic to SS.
exercises + 3 DJs from
15-cm boxes.
Ferreira 11 track and Training status: high school; 3 3 10 alternate leg 100-m dash, split time 7 min. 0.51 Y split time at 70–
Junior field male strength level: NA. bounding with @.0–30, 30–50, 50– 100 m (2.5%).
et al. (23) athletes. additional 10% body 70, and 70–100 m.
mass load.
showed that 10 3 3 box jump resulted
velocity at 4 (2.2%)
velocity at 4 (2.3%)
DYN, DY 5 dynamic exercises; DYNDJ 5 dynamic exercises + depth jump; DYJ 5 dynamic exercises + drop jump; NA 5 not available; PAP 5 postactivation potentiation; SS 5 static
and 8 (2.9%) min.
acceleration at
throws performed as compared to con-
4 min (1.8%).
change in all
change in all
[ 20-m sprint
[ 10-m sprint
trol condition (12%, p , 0.05). Simi-
No significant
No significant
[10-m sprint
unweighted:
measures.
measures.
larly, Lum (41) showed that the
Weighted:
addition of 3 3 5 SBJ into a judo
warm-up protocol resulted in 8% (p
, 0.05) more throws performed during
the first series of SJFT as compared to
judo warm-up alone.
The beneficial acute effect of plyo-
NA
NA
16 min.
4, 5, and
and
20-m sprint.
bounding in weighted
, 0.01).
Table 5
@ 30% 1 RM.
unweighted.
players.
23 men.
Till and
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Copyright © National Strength and Conditioning Association. Unauthorized reproduction of this article is prohibited.
76 VOLUME 42 | NUMBER 2 | APRIL 2020
Abade et al. 22 elite males Training status: elite 4 3 5 jumps over 40-cm barrier, one CMJ and NA CMJ: ;0.4; [ CMJ (;3.8%) and Abalakov
(3) U19 soccer U19; foot runs in agility ladder with 10 AJ AJ: ;0.5. jump (;4.8%) performances.
players. strength level: NA. rungs.
Bonfim Lima 10 male Training status: 2 3 5 drop jumps (height of 0.75 m). CMJ. 5, 10, and Post 15 min [ CMJ height at post 15 min by
et al. (8) sprinters. high-level 15 min. vs CON: 0.99 5.5% as compared to CON;
professional; vs pretest: 0.74 [ CMJ height at post 15 min by
strength level: NA. vs post 5 min: 4% as compared to pretest;
1.16. [ CMJ height at post 15 min by
6.1% as compared to post
5 min.
Burkett et al. 29 football Training status: 1 3 5 jumps with 10% BW onto VJ. 2 min. Vs no warm- [ VJ height vs no warm-up
(10) athletes. collegiate; a 63.5-cm-high box. up: 0.35; (;3.2%) vs stretching warm-
strength level: NA. Vs stretching: up (;2.5%) and vs
0.27; submaximal warm-up
Vs (;2.3%).
submaximal:
0.25.
Chen et al. 10 male Training status: 1 3 5 drop jumps, or 2 3 5 drop CMJ. 2, 6, and NA [ CMJ height at post 2 min by
(13) volleyball collegiate; jumps at individualized drop 12 min. ;3–5% vs pretest in both
players. strength level: NA. height (20, 40, or 60 cm). protocols.
de Villarreal 12 first Training status: WP1: 3 3 5 optimal loaded CMJs; CMJ, DJ, and 5 min, 6 NA WP1:
et al. (18) division competitive and WP 4: 3 3 5 DJs from optimal height; loaded h. [ CMJ height (4.1%), [ DJ
male resistance trained; WP 5: specific volleyball standard CMJ. height (4.18%), [ max power
volleyball strength level: NA. warm-up. output (2.43%) @ post 5 min;
players. Improvement maintained in
loaded CMJ (9.03%) @ post 6
h;
WP4:
no significant difference in all
post warm-up measurement;
WP5:
[ CMJ height (6.96%), [ DJ
height (4.49%), [ max power
output (10.90%) @ post
5 min;
Improvement not maintained
for all post warm-up
measurement @ post 6 h.
No significant improvements in
(2.1%, p , 0.05) and stretching condi- performance. These findings indicate
displacement compared with
AJ 5 acute jump; BW 5 body weight; CMJ 5 countermovement jump; CON 5 control; DJ 5 drop jump; DY 5 dynamic exercises; DYJ 5 dynamic exercises + drop jump; JH 5 jump height;
DYJ: [ VJ height (6.1%) and LJ
tioning (3.9%, p , 0.05) as well. that the use of plyometric CA can be
The comparison of various modes of used to improve acute sports-related
performances in children.
DY: [ VJ height (5.5%);
plyometric CA was studied by de Vil-
larreal et al. (18). In this study, the As plyometric exercises are associated
distance (1.9%).
PAP effects of loaded CMJ (3 3 5 with preferential recruitment of type
jumps with optimal loaded CMJ), II motor units, it has been reported
DJ (3 3 5 DJ from optimal height), that plyometric CA is a slightly more
and volleyball standard warm-up, effective method to induce PAP, as
CON.
DYJ: 0.17.
col resulted in improved CMJ height for greater potentiation effect while
DY: 0.27;
(4.1 and 6.9%, respectively, p , 0.05), reducing the time needed for maximal
NA
DJ height (4.18 and 4.49%, respec- PAP effect (36,55). The review by
VJ
LJ
tively, p , 0.05), and maximal power Seitz and Haff (55) reported that
output (2.4 and 10.9%, respectively, p a greater PAP effect can be achieved
5 min.
2 min.
may be related to the high level of period after 3 repetitions of CMJ was
neuromuscular fatigue associated sufficient to enhance throwing perfor-
(continued )
the short recovery period (i.e., plyometric CAs have been suggested
hops, and vertical bounds.
Training status:
baum et al. (22). In this study, partic- literature suggests that performing
ipants who performed a warm-up plyometric upper and lower body
with moderate- to high-intensity exercises before sports activities could
dynamic movements, such as high positively enhance subsequent sports-
60 children.
athletes.
knee skip and high knee run exercises, related performance by 1.31–12%.
13 male
had improved shuttle run timing and It has also been found that the
CMJ height by 1.8% (p , 0.05) and enhancement in performance can
5.5% (p , 0.05), respectively. In addi- occur almost immediately after the
tion, the inclusion of 3 DJs from a 15- CA (20 seconds–1 minute). However,
Faigenbaum
et al. (20)
et al. (22)
cm box after performing dynamic ex- with a higher volume of CA, such as
Esformes
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78 VOLUME 42 | NUMBER 2 | APRIL 2020
Gelen et al. 26 young Training status: elite; TRPLYO: 6 ballistic exercises; Tennis serve 2–4 Vs CON Sig [ in serve velocity
(26) tennis strength level: NA. TRDE: 6 dynamic exercise; performance. min. TRDE: 0.27 in TRDE (;1.31%)
players. TRSS: 7 static stretches. TRPLYO: 0.71; and TRPLYO
Vs TRSS (;3.42%) vs CON.
TRDE: 0.35 Sig [ in serve velocity
TRPLYO: 0.78; in TRDE (;1.76%)
Vs TRDE and TRPLYO
TRPLYO: 0.42. (;3.88%) vs TRSS.
Sig [ in serve velocity
in TRPLYO (;2.09%)
vs TRDE.
Karampatsos 32 track Training status: 1 3 3 consecutive CMJs. Shot put throw, 1 min. Best [ in mean
et al. (36) and field competitive; hammer throw, performance throwing performance
throws. strength level: NA. discus throw, and with CMJs vs (2.66%).
javelin throw. without [ in maximum
CMJs; throwing
shot put: 0.09; performance
hammer throw: (2.76%).
0.04; Best performance with
discus throw: CMJs vs without
0.16. CMJs:
[ in shot put
performance by
1.7%;
[ in hammer throw
performance by
1.1%;
[ in discus throw
performance by
3.3%.
Lum (41) 11 male Training status: elite; 3 3 5 standing broad jump. SJFT and HPT. 5 min 0.7 Significant [ in number
judo strength level: NA. (HPT), of throws in SJFT
athletes. 7 min series A (;8%).
(SJFT).
Miarka et al. 8 male Training status: state 10 series of 3 consecutive jumps from SJFT. 3 min. 1.4 Significant [ in no. of
(47) judo level; elevated surface and jumping onto throws during series
athletes. strength level: NA. benches of height (20, 40, and A vs CON (;12%).
60 cm).
CONCLUSION
Danny Lum is
throw performance
Significant [ in shot
Significant [ in shot
the head of
mation on the effects of various modes
strength and
of exercise in inducing PAP for various
conditioning at
sports-related performances. Each
Singapore Sport
method resulted in varying degrees of
Institute.
PAP and has its own pros and cons.
Several factors that have been shown
to affect the magnitude of PAP include
Men only: 0.69.
1217–1222, 1998.
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