Enhancing team sports performance: a case study of the optimal post-warm-up time window

Abstract Warm-up routines are crucial for performance enhancement in team sports, with their effectiveness varying based on individual profiles, exercise mode and timing relative to the activity. This study investigates the impact of a 5–10 min interval post-warm-up on physical performance and sympathetic stimulus, as indicated by salivary biomarkers, in 19 college athletes. Performance was assessed via countermovement jump, 20 m sprint and handgrip strength tests conducted pre-warm-up, 5 min post-warm-up and 10 min post-warm-up. Saliva samples were collected at each stage to evaluate flux, α-amylase activity and protein content. Significant effects ( p < .001) were observed in all three performance measures and saliva markers. Notably, sprint performance showed the greatest enhancement at the 5 min mark post-warm-up, while jumping improvements persisted through the 10 min window. However, a slight decline in sprint ability was observed from 5 to 10 min post-warm-up. These findings underscore the importance of optimizing warm-up timing and eventually considering re-warm-up strategies to maximize acute performance in team sports.