Optimal Recovery Time for Post-Activation Performance Enhancement After an Acute Bout of Plyometric Exercise on Unilateral Countermovement Jump and Postural Sway in National-Level Female Volleyball Players

Post-activation performance enhancement (PAPE) has been proposed to improve strength, power, or speed following a conditioning contraction, yet, few studies have investigated its impact on postural performance. This study aimed to examine the effects of an acute bout of plyometric exercise with varying recovery intervals on unilateral countermovement jump (CMJ) performance and postural sway in female volleyball players. Twenty-four national-level female athletes (age: 20.83 ± 2.93 years; height: 1.72 ± 0.18 m; body mass: 61.21 ± 11.77 kg; and body mass index: 20.60 ± 2.67 kg/m2) participated in the study. They conducted unilateral CMJ and postural sway assessments on both dominant and non-dominant legs under baseline conditions, as well as four recovery intervals (2 min: R2, 4 min: R4, 6 min, R6, and 8 min: R8). These assessments were performed following a 30 s repetitive CMJ (RCMJ-30) serving as an acute plyometric conditioning activity. A force plate was used to capture force–time- and center of pressure-derived metrics. Maximum and mean jump heights during the RCMJ-30 test demonstrated moderate-to-good interday reliability (intraclass correlation coefficient = 0.62–0.83). Significant differences in unilateral CMJ and postural sway metrics were observed across conditions following the plyometric stimulus. R8 was the most effective recovery interval for improving both jump height and flight time in both legs (p < 0.01). The greatest enhancement in unilateral postural performance was found in the R6 condition (p < 0.05), with more pronounced effects in the non-dominant leg. These findings support the effectiveness of the RCMJ-30 as a PAPE protocol for enhancing both unilateral CMJ performance and postural control. Practitioners should adjust recovery intervals based on specific performance goals to maximize PAPE benefits.