Inspiratory muscle fatigue after race-paced swimming is not restricted to the front crawl stroke

ABSTRACT: Lomax, M, Iggleden, C, Tourell, A, Castle, S, and Honey, J. Inspiratory muscle fatigue following race-paced swimming is not restricted to the front crawl stroke. J Strength Cond Res 26(10): 2729-2733, 2012-The occurrence of inspiratory muscle fatigue (IMF) has been documented after front crawl (FC) swimming of various distances. Whether IMF occurs after other competitive swimming strokes is not known. The aim of the present study was to assess the impact of all 4 competitive swimming strokes on the occurrence of IMF after race-paced swimming and to determine whether the magnitude of IMF was related to the breathing pattern adopted and hence breathing frequency (fb). Eleven, nationally ranked, youth swimmers completed four 200-m swims (one in each competitive stroke) on separate occasions. The order of the swims, which consisted of FC, backstroke (BK), breaststroke (BR), and butterfly (FLY), was randomized. Maximal inspiratory mouth pressure (MIP) was assessed before (after a swimming and inspiratory muscle warm-up) and after each swim with fb calculated post swim from recorded data. Inspiratory muscle fatigue was evident after each 200-m swim (p < 0.05) but did not differ between the 4 strokes (range 18-21%). No relationship (p > 0.05) was observed between fb and the change in MIP (FC: r = -0.456; BK: r = 0.218; BR: r = 0.218; and FLY: r = 0.312). These results demonstrate that IMF occurs in response to 200-m race-paced swimming in all strokes and that the magnitude of IMF is similar between strokes when breathing is ad libitum occurring no less than 1 breath (inhalation) every third stroke.     

Dynamic vs. static-stretching warm up: the effect on power and agility performance

The purpose of this study was to compare the effect of a dynamic warm up (DWU) with a static-stretching warm up (SWU) on selected measures of power and agility. Thirty cadets at the United States Military Academy completed the study (14 women and 16 men, ages 18-24 years). On 3 consecutive days, subjects performed 1 of the 2 warm up routines (DWU or SWU) or performed no warm up (NWU). The 3 warm up protocols lasted 10 minutes each and were counterbalanced to avoid carryover effects. After 1-2 minutes of recovery, subjects performed 3 tests of power or agility. The order of the performance tests (T-shuttle run, underhand medicine ball throw for distance, and 5-step jump) also was counterbalanced. Repeated measures analysis of variance revealed better performance scores after the DWU for all 3 performance tests (p < 0.01), relative to the SWU and NWU. There were no significant differences between the SWU and NWU for the medicine ball throw and the T-shuttle run, but the SWU was associated with better scores on the 5-step jump (p < 0.01). Because the results of this study indicate a relative performance enhancement with the DWU, the utility of warm up routines that use static stretching as a stand-alone activity should be reassessed.     

The effect of three recovery protocols on blood lactate clearance after race-paced swimming

ABSTRACT: Lomax, M. The effect of three recovery protocols on blood lactate clearance after race-paced swimming. J Strength Cond Res 26(10): 2771-2776, 2012-The purpose of the present study was to assess the impact of 3 recovery protocols on blood lactate clearance after maximal intensity swimming. Thirty-three regional standard swimmers were tested throughout the course a year and were required to complete a race-paced 200-m swim in their main stroke or individual medley. After the race-paced swim, swimmers were assigned a self-paced continuous steady rate swim of 20 minutes (self-prescribed); a 20-minute coach-administered modified warm-up consisting of various swimming modes, intensities, and rest intervals (coach prescribed); or a 20-minute land-based recovery consisting of light-intensity walking, skipping, and stretching (land based). Blood lactate concentration was measured from the fingertip before and after the race-paced swim and after the recovery activity. The concentration of blood lactate was higher (p < 0.01) after race-paced swimming (range of 10.5-11.0 mmol·L) compared with baseline (range 1.3-1.4 mmol·L). However, there were no differences (p > 0.05) between the groups (recovery protocols) at these time points. Conversely, differences were observed between groups after the recovery activities (p < 0.01). Specifically, blood lactate concentration was higher after the land-based activity (3.7 ± 1.8 mmol·L) than either the self-prescribed (2.0 ± 1.2 mmol·L) or coach-prescribed (1.8 ± 0.9 mmol·L) swimming protocols. The results of the present study suggest that it does not matter whether a self-paced continuous steady rate swimming velocity or a swimming recovery consisting of various strokes, intensities, and rest intervals is adopted as a recovery activity. As both swimming recoveries removed more blood lactate than the land-based recovery, swimmers should therefore be advised to undertake a swimming-based recovery rather than a land-based recovery.     

A dynamic warm-up model increases quadriceps strength and hamstring flexibility

Research suggests that static stretching can negatively influence muscle strength and power and may result in decreased functional performance. The dynamic warm-up (DWU) is a common alternative to static stretching before physical activity, but there is limited research investigating the effects of a DWU. The purpose of this study was to compare the acute effects of a DWU and static stretching warm-up (SWU) on muscle flexibility, strength, and vertical jump using a randomized controlled trial design. Forty-five volunteers were randomly assigned into a control (CON), SWU, or DWU group. All participants rode a stationary bicycle for 5 minutes and completed a 10-minute warm-up protocol. During this protocol, the DWU group performed dynamic stretching and running, the SWU group performed static stretching, and the CON group rested. Dependent variables were measured immediately before and after the warm-up protocol. A digital inclinometer measured flexibility (degrees) for the hamstrings, quadriceps, and hip flexor muscles. An isokinetic dynamometer measured concentric and eccentric peak torque (N·m/kg) for the hamstrings and quadriceps. A force plate was used to measure vertical jump height (meters) and power (watts). In the DWU group, there was a significant increase in hamstring flexibility (pretest: 26.4 ± 13.5°, posttest: 16.9 ± 9.4°; p < .0001) and eccentric quadriceps peak torque (pretest: 2.49 ± 0.83 N·m/kg, posttest: 2.78 ± 0.69 N·m/kg; p = 0.04). The CON and SWU did not significantly affect any flexibility, strength, or vertical jump measures (p > 0.05). The DWU significantly improved eccentric quadriceps strength and hamstrings flexibility, whereas the SWU did not facilitate any positive or negative changes in muscle flexibility, strength, power, or vertical jump. Therefore, the DWU may be a better preactivity warm-up choice than an SWU.     

Effects of prior exercise on muscle metabolism during sprint exercise in horses.

The effect of warm-up exercise on energy metabolism and muscle glycogenolysis during sprint exercise (Spr) was examined in six fit Standardbred horses exercised at 115% of maximal O(2) consumption (VO(2 max)) until fatigued, 5 min after each of three protocols: 1) no warm-up (NWU); 2) 10 min at 50% of VO(2 max) [low-intensity warm-up (LWU)]; and 3) 7 min at 50% VO(2 max) followed by 45-s intervals at 80, 90, and 100% VO(2 max) [high-intensity warm-up (HWU)]. Warm-up increased (P < 0.0001) muscle temperature (T(m)) at the onset of Spr in LWU (38.3 +/- 0.2 degrees C) and HWU (40.0 +/- 0. 3 degrees C) compared with NWU (36.6 +/- 0.2 degrees C), and the rate of rise in T(m) during Spr was greater in NWU than in LWU and HWU (P < 0.01). Peak VO(2) was higher and O(2) deficit lower (P < 0. 05) when Spr was preceded by warm-up. Rates of muscle glycogenolysis were lower (P < 0.05) in LWU, and rates of blood and muscle lactate accumulation and anaerobic ATP provision during Spr were lower in LWU and HWU compared with NWU. Mean runtime (s) in LWU (173 +/- 10 s) was greater than HWU (142 +/- 11 s) and NWU (124 +/- 4 s) (P < 0. 01). Warm-up was associated with augmentation of aerobic energy contribution to total energy expenditure, decreased glycogenolysis, and longer run time to fatigue during subsequent sprint exercise, with no additional benefit from HWU vs. LWU.     

Effects of prolonged and reduced warm-ups on diurnal variation in body temperature and swim performance

Previous studies have suggested a diurnal variation in the performance of physical tasks. The theoretical basis for the effect of time-of-day on performance centers on the circadian rhythms of many physiological variables and especially the body temperature curve. This investigation had two purposes: (a) to determine if increasing the volume of the warm-up could eliminate diurnal variation in body temperature and swim performance, and (b) to determine if reduction of the warm-up volume in the late afternoon would affect body temperature and swim performance. Participants for this investigation included 6 male and 4 female competitive swimmers (mean age = 15 +/- 1 years). Before the swim performance trials in the morning, participants warmed up with either standard volume (2,011.68 m) or 200% of that volume. Before the afternoon swim performance trials, warm-up volumes were either 33% or 100% of the standard warm-up volume. Before entering the water and immediately after the warm-up, temperature was taken from the ear. After the swim performance, participants were asked to rate their perceived exertion on the basis of Borg's CR-10 rating scale. The order of test administration for time of day and warm-up condition was balanced and with tests carried out over 4 days. Each swimmer completed 1 test condition (warm-up) per day. Results indicated that increased morning warm-up time eliminated diurnal variation in body temperature; however, evening superiority in swimming performance was not eliminated. The results also indicated that reducing the volume of the afternoon warm-up to 33% of the standard warm-up had no effect on body temperature or swim performance.     

Recovery effects of hyperoxic gas inhalation or contrast water immersion on the postexercise cytokine response, perceptual recovery, and next day exercise performance

The effect of different recovery modalities on the postexercise cytokine response, perceptual recovery, and subsequent day athletic performance were investigated. Eight highly trained athletes completed 3 swimming sessions consisting of 20 × 200 m efforts, in a counterbalanced repeated-measures design. At the conclusion of each session, athletes undertook a 30-minute recovery intervention of contrast water therapy (CWT), supplemental oxygen (HYP), or passive rest (CON). Venous blood samples were analyzed for levels of interleukin-6 (IL-6) at the pre-, post-, and 30-minute postswim time points, and a rating of perceived recovery was recorded at the conclusion of the 30-minute intervention and upon returning to the pool 12 hour later. Finally, a 200-m swim time trial was completed as a measure of next day performance. The results showed that there was a significant increase in IL-6 at the completion of exercise, which persisted after 30 minutes of recovery (p < 0.05), with no differences evident between the groups. Additionally, the perception of recovery after the 30-minute intervention was significantly lower in the CON when compared with the CWI and HYP (p < 0.05). However, there were no differences in the 12-hour postrecovery time trial performances. These results suggest that a 30-minute recovery intervention using CWT or HYP has limited influence on the acute-phase response or on improving subsequent day athletic performance. However, strength and conditioning specialists should encourage the use of a structured postexercise recovery procedure because the evidence suggests that the acute perception of recovery is much greater when some form of intervention is implemented in comparison with no recovery procedure at all.     

Modification of cycling biomechanics during a swim-to-cycle trial

The aim of this study was to investigate the effects of drafting, i.e., swimming directly behind a competitor, on biomechanical adaptation during subsequent cycling. Eight well-trained male triathletes underwent three submaximal sessions in a counterbalanced order. These sessions comprised a 10-min ride on a bicycle ergometer at 75% of maximal aerobic power (MAP) at a freely chosen cadence. This exercise was preceded either by a 750-m swim performed alone at competition pace (SCA trial; swimming-cycling alone), a 750-m swim in a drafting position at the same pace as during SCA (SCD trial; swimming-cycling with drafting), or a cycling warm-up at 30% of MAP for the same duration as the SCA trial (CTRL trial). The results indicated that the decrease in metabolic load when swimming in a drafting position (SCD trial) was associated with a significantly lower pedal rate and significantly higher mean and peak resultant torques when compared to the SCA trial, p < 0.05. These results could be partly explained by the lower relative intensity during swimming in the SCD trial when compared with the SCA trial, involving a delayed manifestation of fatigue in the muscles of the lower limbs at the onset of cycling.     

Effects of different types of warm-up on swimming performance, reaction time, and dive distance

The purpose of this study was to evaluate the effects of 3 types of warm-up (WU) on swimming performance, reaction time, and dive distance. In repeated-measures counterbalanced design, National Collegiate Athletic Association Division I swimmers (n = 16) used 3 WUs before performing 50-yd (45.7-m) freestyle swim trials. The WU consisted of (a) no WU, (b) short WU (50-yd at 40% of swimmers' maximal effort and 50-yd at 90%), and (c) regular WU (usual precompetition WU). The mean 50-yd time was significantly faster (p = 0.01) after the regular WU (24.95 ± 1.53 seconds) when compared with that of the short WU (25.26 ± 1.61 seconds). However, individual data indicated that 19% of the participants performed their best in the 50-yd category after short, 37% after no, and 44% after regular WU. Heart rate was significantly higher (p = 0.01) after regular WU (100 ± 13 b·min(-1)) when compared with that of the no WU category (88 ± 18 b·min(-1)). However, no significant differences among WUs were found for reaction time (p = 0.96), rating of perceived exertion post 50-yd time trial (p = 0.11), dive distance (p = 0.67), or stroke count (p = 0.23). In conclusion, the average regular WU was better than short or noWU to achieve the fastest mean time in the 50-yd freestyle; however, some individual performances were faster after WUs different from their regular approach.     

Inspiratory muscle fatigue significantly affects breathing frequency, stroke rate, and stroke length during 200-m front-crawl swimming

The aim of the current study was to assess the impact of inspiratory muscle fatigue (IMF) on total breaths taken (f(tot)), breaths per minute (f(b)), stroke count (SC), stroke rate (SR), and stroke length (SL) during constant velocity front-crawl swimming. Eight collegiate swimmers undertook a 200-m front-crawl swim on 2 separate occasions. On 1 occasion, IMF was induced immediately before the swim (IMF trial), and on the other occasion, the swim was undertaken in the absence of IMF (control trial). Trials were administered using a randomized crossover design and at a swimming velocity equivalent to 85% of race pace: Pilot testing identified this as being the fastest pace, which did not induce IMF. Maximal inspiratory mouth pressure, which was measured at the mouth and from residual volume, fell by 17% (p < 0.05) in response to IMF but was unchanged in response to the swim itself (p < 0.05). When compared to the control trial, f(tot), f(b), SC, and SR increased (p < 0.05) and SL decreased (p < 0.05) in response to IMF. These data suggest that the increase in f(tot) and f(b) in the presence of IMF occurred, in part, in an attempt to alleviate dyspnea. As a result, SL decreased and SR and SC increased, although variability in the SR and SC response did occur. However, as a number of identical muscles are recruited during deep inspirations and the front-crawl arm stroke, the possibility that arm coordination was changed, in part, to compensate for a reduced force-generating capacity per arm stroke should not be overlooked.     

Exercise-induced inspiratory muscle fatigue during swimming: the effect of race distance

Exercise-induced inspiratory muscle fatigue (IMF) has been quantified for several sports. However, it is not yet known if, or to what extent, IMF is determined by the competition distance. The aim of the present study was to assess the influence of 3 different competitive front-crawl swimming race distances on the magnitude of IMF. Ten well-trained swimmers from a local swim team participated in the study and on separate days completed maximal 100-, 200-, and 400-m time trials (TTs). Before and after each trial, maximal inspiratory pressure (MIP) was measured and %IMF determined from pre- and post-time-trial differences in MIP. The heart rate (HR) and rate of perceived dyspnea (RPD) was also assessed. For all distances, posttrial MIP was lower than pretrial MIP, though this was only significant for 100 m (p < 0.05). There were no differences between distances for absolute posttrial MIP. The %IMF after the 100-m TT (8.2 ± 4.1%) was, however, significantly greater than the 400 m (4.9 ± 3.8%) TT (p < 0.05) but not 200-m TT. There were no differences between trials for HR or RPD (p > 0.05). There were no relationships between %IMF and mean pretrial MIP (r = -0.28, p > 0.05) or between %IMF and time for any TT (100 m, r = 0.25; 200 m, r = 0.34; 400 m r = 0.18; p > 0.05). The lack of difference between trials for posttrial absolute MIP suggests that race distance during swimming does not substantially influence the degree of IMF.     

Acute effect of upper-body vibration on performance in master swimmers

The purpose of the study was to evaluate the effects of regular warm-up, and upper-body vibration (UBV), or UBV+ short warm-up on swimming performance in Masters Swimmers. Six women and 4 men, mean age 35 ± 9 years, active master swimmers volunteered to participate in the study. Participants were assigned to complete 1 of 3 warm-up types: regular, UBV-only, or UBV + short, rest for 3 minutes, and then completed a 50-yd (45.7 m) freestyle maximal performance time trial. The UBV treatment consisted of 5 minutes of upper-body vibration with a frequency of 22 Hz. Rating of perceived exertion (RPE) and heart rate (HR) were measured post warm-up and post 50-yd time trial. No significant mean differences (p = 0.56) were found among regular, UBV-only, or UBV + short warm-ups for 50-yd freestyle time (29.1 ± 3.36, 28.9 ± 3.39, and 29.1 ± 3.55 seconds, respectively). Individual data indicated that 40% (4/10) of the swimmers swam their fastest with UBV-only and 20% (2/10) with UBV + short warm-up compared to 40% (4/10) with regular warm-up. The RPE pre and post warm-ups did not differ significantly (p = 0.059 and p = 0.216, respectively). A significantly higher (p = 0.023) HR was observed after regular warm-up compared to UBV + short warm-up. Furthermore, HR post 50-yd after regular warm-up was significantly higher compared to UBV-only (p = 0.005) and UBV + short warm-up (p = 0.013). The findings of the present study indicate that UBV and UBV + short warm-up may be considered as addition or an alternative warm-up strategy to regular swimming warm-up, producing reduced cardio stress and perceived effort.     

Oral contraceptive cycle phase does not affect 200-m swim time trial performance

The purpose of this study was to examine whether swimming performance was affected by acute hormonal fluctuation within a monophasic oral contraceptive (OC) cycle. Six competitive swimmers and water polo players completed a 200-m time trial at 3 time points of a single OC cycle: during the consumption phase (CONS), early (WITH1), and late in the withdrawal phase (WITH2). Split times and stroke rate were recorded during the time trial, and heart rate, blood lactate, glucose, and pH were measured after each performance test. Resting endogenous serum estradiol and progesterone concentrations were also assessed. No significant differences were observed between phases for body composition, 200-m swim time, mean stroke rate, peak heart rate, or blood glucose (p > 0.05). The mean peak blood lactate was significantly lower during WITH2 (9.9 ± 3.0 mmol·L(-1)) compared with that of CONS (12.5 ± 3.0 mmol·L(-1)) and mean pH higher during WITH2 (7.183 ± 0.111) compared with that of CONS (7.144 ± 0.092). Serum estradiol levels were significantly greater during WITH2 compared with that during WITH1 and CONS, but there was no difference in serum progesterone levels. These results demonstrate that for monophasic OC users, cycle phase does not impact the 200-m swimming performance. There was a reduction in blood lactate and an increase in pH during the withdrawal phase, possibly because of an increase in fluid retention, plasma volume, and cellular alkalosis. Therefore, female 200-m swimmers taking a monophasic OC need not be concerned by the phase of their cycle with regard to competition and optimizing performance. However, coaches and scientists should exercise caution when interpreting blood lactate results obtained from swimming tests and consider controlling for cycle phase for athletes taking an OC.     

The impact of cold-water immersion on power production in the vertical jump and the benefits of a dynamic exercise warm-up

The purpose of this study was to examine the influence of a cold treatment and a dynamic warm-up on lower body power in the form of a countermovement vertical jump (CMVJ). Nine physically active men, who were either current or ex-National Collegiate Athletic Association (NCAA) Division 1 athletes, consented to participate in the study. Using a balanced, randomized presentation and a within-subject design, each subject performed 4 environmental and warm-up protocols (i.e., ambient temperature without warm-up, ambient temperature with warm-up, cold without warm-up, or cold with warm-up). Two sets of 3 maximal effort CMVJs were performed on a force plate at each testing time point. For each protocol, the subjects completed a pretest set of CMVJ (pretreatment [PRE]), were then exposed to 1 of the 2 temperature treatments, completed another set of CMVJ (initial [IT]), then either went through a 15-minute warm-up, or were asked to sit in place. Then a final set of CMVJs was completed (posttreatment [PT]). The primary finding in this study was that warm-up was effective in offsetting the negative effects of cold exposure on CMVJ power. There was a significant main effect for Time (PRE > PT > IT), and there was a significant (p ≤ 0.05) main effect for Trial (AMB = AMBWU > COLDWU > COLD). Because athletic competitions happen in various colder climates, it is important to make sure that a proper warm-up be completed to maximize the athlete's power output. The results of this study demonstrate that when athletes are exposed to cold conditions, it is recommended that before practice or play, a dynamic warm-up be employed to optimize performance.     

ACUTE EFFECTS OF A RESISTED DYNAMIC WARM-UP PROTOCOL ON JUMPING PERFORMANCE

This study aimed to investigate the kinematic and kinetic changes when resistance is applied in horizontal and vertical directions, produced by using different percentages of body weight, caused by jumping movements during a dynamic warm-up. The group of subjects consisted of 35 voluntary male athletes (19 basketball and 16 volleyball players; age: 23.4 ± 1.4 years, training experience: 9.6 ± 2.7 years; height: 177.2 ± 5.7 cm, body weight: 69.9 ± 6.9 kg) studying Physical Education, who had a jump training background and who were training for 2 hours, on 4 days in a week. A dynamic warm-up protocol containing seven specific resistance movements with specific resistance corresponding to different percentages of body weight (2%, 4%, 6%, 8%, 10%) was applied randomly on non consecutive days. Effects of different warm-up protocols were assessed by pre-/post- exercise changes in jump height in the countermovement jump (CMJ) and the squat jump (SJ) measured using a force platform and changes in hip and knee joint angles at the end of the eccentric phase measured using a video camera. A significant increase in jump height was observed in the dynamic resistance warm-up conducted with different percentages of body weight (p < 0.05). On the other hand, no significant difference in different percentages of body weight states was observed (p > 0.05). In jump movements before and after the warm-up, while no significant difference between the vertical ground reaction forces applied by athletes was observed (p > 0.05), in some cases of resistance, a significant reduction was observed in hip and knee joint angles (p < 0.05). The dynamic resistance warm-up method was found to cause changes in the kinematics of jumping movements, as well as an increase in jump height values. As a result, dynamic warm-up exercises could be applicable in cases of resistance corresponding to 6-10% of body weight applied in horizontal and vertical directions in order to increase the jump performance acutely.     

Effects of an artificially carbonated bath on athletic warm-up

The effects of an artificially carbonated bath (36 degrees C, CO2 300 ppm, 20 minutes) on the warm-up of swimmers was compared with those of a freshwater bath (36 degrees C, 20 minutes). Carbon dioxide is reported to have a vasodilatory effect on peripheral blood vessels of cutaneous and muscular tissue and to promote blood flow. We observed that the warm-up effects of a carbonated bath before swimming on the hematocrit, white blood cell, total plasma protein, and total cholesterol levels in venous blood were significantly increased more than those of a freshwater bath before swimming in recovery period (p < 0.05). Thus the carbonated bath tended to be more effective for increasing the concentrations of blood components. In the recovery period, the carbonated bath before swimming also resulted in significantly smaller changes in blood lactic acid and heart rate than those of a freshwater bath before swimming (p < 0.05). The decrease in electromyography of the M. rectus femoris during swimming suggested more efficient muscle activity after a carbonated bath. Therefore after a carbonated bath, swimmers should have a higher reserve left in the cardiovascular system, resulting in better performance during swimming and less accumulation of fatigue-related metabolites after swimming.     

Blood lactate and stroke parameters during front crawl in elite swimmers with disability

The purpose of this investigation was to compare the blood lactate concentration ([La]), stroke distance (D(s)), and swim index (SI) during an incremental swim test (IST) in elite swimmers who had a loss in mobility (LM) (n = 6) or who had full mobility (FM) (n = 5) of the lower limbs. The IST consisted of 5 repeats of either 100 or 200 m front crawl depending upon the ability level of the swimmer. The [La] and heart rate measured during the IST showed no significant differences (p > 0.05). However, velocity (V(s)) and D(s) were all significantly lower (p < 0.01) during the IST. SI was significantly (p < 0.01) lower during repeats 1 to 3 and 5, but not repeat 4. These data indicate that the [La] response to incremental exercise is similar during incremental front crawl activity in swimmers suffering from loss of lower limb mobility. However, a critical V(s) is reached in LM swimmers where swimming efficiency is optimal compared with FM swimmers.     

The best warm-up for the vertical jump in college-age athletic men

The purpose of this study was to determine the effectiveness of specific and nonspecific warm-ups on the vertical jump test performed by athletic men. Twenty-nine men (18-23 years) in athletics (speed positions in football) performed vertical jump tests on 4 separate days after completing 4 different warm-up protocols. The 4 warm-up protocols were (a) submaximal jump warm-up, (b) weighted jump warm-up, (c) stretching warm-up, and (d) no warm-up. The weighted jump warm-up protocol required 5 countermovement jumps onto a box, with the athletes holding dumbbells equaling 10% of their body weight. The submaximal jump warm-up protocol required the athletes to perform 5 countermovement jumps at 75% intensity of their past maximum vertical jump score. The stretching warm-up protocol required the athletes to perform 14 different stretches, each held for 20 seconds. The no warm-up protocol required the athletes to perform no activity prior to being tested. Three vertical jumps were measured following each warm-up; the score for analysis was the best jump. The data were analyzed with a repeated measures analysis of variance and Bonferroni post hoc tests. The Bonferroni post hoc tests showed a significant difference (p < 0.001) between the weighted jump warm-up and all other warm-ups. The effect size was 0.380 and the power was 1.00 for the statistical analyses. We concluded that utilizing a weighted resistance warm-up would produce the greatest benefit when performing the vertical jump test.