Acute Effects of Dynamic and Plyometric Warm-Up Protocols on Speed Strength Flexibility and Jump Performance in Taekwondo Athletes

Abstract

This study investigates the acute effects of dynamic warm-up (DWU) and plyometric warm-up (PWU) protocols on sprint, strength, flexibility, and jump performance in young taekwondo athletes. A total of 17 participants (9 females, 8 males; mean age = 13.06 ± 0.97 years) completed two warm-up sessions in randomized order, separated by a 48-hour interval. Performance outcomes included 10 m and 20 m sprint times, leg strength, sit-and-reach flexibility, and countermovement jump (CMJ). Data collection was conducted under standardized conditions in a school gymnasium to minimize external variability. Results showed no significant differences between protocols for 10 m and 20 m sprint tests (p > 0.05). However, PWU produced significantly greater improvements in leg strength, flexibility, and CMJ performance compared to DWU (p < 0.05), with large effect sizes observed. These findings highlight that PWU strategies may offer superior acute benefits for enhancing explosive strength and flexibility in taekwondo athletes. This study contributes novel evidence to combat sports literature, emphasizing the importance of tailored warm-up protocols for optimizing athletic performance.