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Background <p>Warm-up is a vital pre-exercise strategy that has been shown to enhance performance and reduce injury risk in sports and competition. This study assesses the acute impact of dynamic stretching, dynamic stretching plus post-activation potentiation (D-PAP), and the FIFA 11+ program on neuromuscular performance.</p> Methods <p>A randomized, counterbalanced, cross-over design was employed with 32 male collegiate athletes. Participants completed three warm-up protocols: (1) dynamic stretching, (2) D-PAP, and (3) the FIFA 11+ program, and their effects on agility, sprint performance, vertical jump height, maximal voluntary contraction (MVC), and flexibility were assessed. The dynamic warm-up involved 8&#xa0;min of low-intensity jogging and 12&#xa0;min of dynamic exercises. The D-PAP protocol included the same warm-up, followed by eight repetitions of front squats with dumbbells (20% of body mass), emphasizing maximum velocity during the concentric phase. The FIFA 11+ program consisted of three phases: (1) running exercises with dynamic stretches, (2) strength and balance training with plyometric movements, and (3) high-intensity running drills.</p> Results <p>The findings showed that D-PAP significantly increased agility compared to the dynamic and FIFA 11+ groups (<i>p</i> &lt; 0.05). Both D-PAP and FIFA 11+ groups had significantly higher effects on vertical jump height and sprint performance than dynamic stretching group (<i>p</i> &lt; 0.05). No significant differences in MVC and flexibility were found across protocols.</p> Conclusion <p>In conclusion, D-PAP and FIFA 11+ provide superior benefits for neuromuscular performance, offering practical guidance for selecting sport-specific warm-up strategies.</p>

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Acute neuromuscular responses to dynamic, post-activation potentiation, and FIFA 11+ warm-up protocols in the collegiate male athletes: a randomized, counterbalanced, and cross-over study

  • 期刊论文

  • 发表日期：

    2026年1月28日

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  • Amir Mohammad Zobeydi,
  • Seyede Nasim Mousavi Namavar,
  • Alireza Abbasi,
  • Kia Ranjbar

摘要

Background

Warm-up is a vital pre-exercise strategy that has been shown to enhance performance and reduce injury risk in sports and competition. This study assesses the acute impact of dynamic stretching, dynamic stretching plus post-activation potentiation (D-PAP), and the FIFA 11+ program on neuromuscular performance.

Methods

A randomized, counterbalanced, cross-over design was employed with 32 male collegiate athletes. Participants completed three warm-up protocols: (1) dynamic stretching, (2) D-PAP, and (3) the FIFA 11+ program, and their effects on agility, sprint performance, vertical jump height, maximal voluntary contraction (MVC), and flexibility were assessed. The dynamic warm-up involved 8 min of low-intensity jogging and 12 min of dynamic exercises. The D-PAP protocol included the same warm-up, followed by eight repetitions of front squats with dumbbells (20% of body mass), emphasizing maximum velocity during the concentric phase. The FIFA 11+ program consisted of three phases: (1) running exercises with dynamic stretches, (2) strength and balance training with plyometric movements, and (3) high-intensity running drills.

Results

The findings showed that D-PAP significantly increased agility compared to the dynamic and FIFA 11+ groups (p < 0.05). Both D-PAP and FIFA 11+ groups had significantly higher effects on vertical jump height and sprint performance than dynamic stretching group (p < 0.05). No significant differences in MVC and flexibility were found across protocols.

Conclusion

In conclusion, D-PAP and FIFA 11+ provide superior benefits for neuromuscular performance, offering practical guidance for selecting sport-specific warm-up strategies.