Effects of Dynamic, Static and Post-Activation Warm-Up Strategies on Athletic Performance: A Narrative Review

Warm-up is widely recognized as a fundamental component of athletic preparation and is commonly used to enhance performance and reduce injury risk. Various warm-up strategies have been investigated in recent years, including dynamic warm-up, static stretching, Post-Activation Performance Enhancement (PAPE), foam rolling, and plyometric exercises. However, the relative effectiveness of these approaches remains unclear. The aim of this narrative review was to synthesize current evidence regarding the effects of different warm-up strategies on athletic performance and injury prevention. A literature search was conducted using PubMed, Scopus, Web of Science, and Google Scholar databases, and studies published between 2015 and 2025 were considered. Twenty-two studies met the inclusion criteria. The findings indicated that dynamic warm-up produced the most consistent improvements in sprint performance, agility, jumping ability, and sport-specific skills. PAPE protocols were also associated with enhanced power output and explosive performance. Static stretching primarily improved flexibility and range of motion, whereas foam rolling showed limited effects on performance despite increasing mobility. Plyometric warmup strategies yielded mixed results. In addition, structured warm-up programs incorporating balance, strength, and neuromuscular exercises contributed to injury prevention and improved postural control. Overall, the available evidence suggests that dynamic warm-up and PAPE protocols currently represent the most effective evidence-based strategies for enhancing athletic performance, while structured warm-up programs play an important role in injury prevention.