Effects of upper extremity warm-ups on performance
The following systematic review investigates the effects of various warm-ups on performance in upper body dominant sports such as baseball, golf and tennis. There is good evidence to suggest lower extremity dynamic warm-ups are superior to static, passive warm-ups in the lower extremity, however no such review had investigated the upper extremity.
33 RCT’s were included in the study, with 17 being on the general population and 16 on trained sportspeople. The authors grouped the evidence into specific warm-up modalities and labelled them according to their levels of evidence.
Level 1 evidence supports dynamic, high-load (sprints, plyometrics etc), and baseball specific (bat swings without a ball) warm-ups. There was level 1 evidence that static stretching has no effect on performance or power output. There is varying levels of evidence that all types of stretching, passive heating/cooling and vibration have no effect on power output. No studies observed the effects of warm-up on injury prevention.
This supports prior research on lower extremities that a specific, dynamic warm-up can improve performance and power output.
> From: McCrary et al., Br J Sports Med (2015) (Epub ahead of print). All rights reserved to BMJ Publishing Group Ltd. Click here for the Pubmed summary.