Additional jump interval training as a form of warm-up on enhancing aerobic capacity, muscular strength, and power in female dancers: a cohort study

The study concludes that incorporating JIT exercises into warm-up routines significantly enhances aerobic capacity and muscular performance over 6 months, with early improvements in aerobic capacity and noticeable benefits in muscular performance such as SJ peak force, CMJ peak power, and IMTP peak force after three and 6 months. This study contributes to the field as one of the few that demonstrates the relevance and practicality of integrating microdosing (i.e., small but intensive JIT sessions throughout the week) into dance warm-up routines.