Evidence-based warm-up sequencing for athletic performance and injury prevention in youth-to-elite sport: a systematic literature review

  • Eval Edmizal
    Universitas Negeri Padang
    Indonesia
  • Donie Donie 
    Universitas Negeri Padang
    Indonesia
  • Tjung Hauw Sin
    Universitas Negeri Padang
    Indonesia

Abstract

Warm-up is widely used to prepare athletes for exercise and competition, yet consensus is lacking regarding the optimal sequencing of aerobic activity, dynamic stretching and mobility, sport-specific drills, and neuromuscular activation. This systematic review synthesized evidence on effective warm-up sequencing for enhancing athletic performance and preventing injuries across youth-to-elite sporting populations. The review followed PRISMA 2020 guidelines. Scopus was searched on 8 September 2026 for English-language articles and reviews published between 2020 and 2026 using terms related to warm-up, sequencing, exercise preparation, and sports performance. Of 569 records identified, 50 studies met the eligibility criteria, and 30 were included in the qualitative synthesis and quality assessment using the FICO (Focus, Information, Context, and Outcome) framework. Screening, eligibility assessment, and quality appraisal were performed by a single reviewer. Four major themes emerged. Sport-specific programs, particularly FIFA 11+, consistently improved agility, vertical jump performance, and injury-prevention outcomes. Post-activation performance enhancement involving heavy resistance, plyometric, or flywheel exercises improved subsequent jumping, throwing, and sprint performance when appropriate recovery intervals were used. Combining dynamic stretching with foam or vibration rolling produced greater improvements in mobility and strength, whereas excessive static stretching temporarily reduced strength. Psychological, circadian, and environmental factors, including music, time of day, and sleep deprivation, also influenced warm-up effectiveness. Evidence supports an individualized and context-specific approach to warm-up sequencing rather than a universal protocol. Coaches and physical and sports educators should adapt warm-up components to athlete characteristics, sport demands, and contextual conditions. Findings should be interpreted cautiously due to the single-database and single-reviewer design.

Keywords
  • Warm-up, Warm-up sequence, Exercise preparation, Sports performance, Competition preparation
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