Personalized warm-up strategies for adult athletes: a meta-analysis based on athletic level, gender, and region

Athletes with high proficiency (squat 1RM/weight ≥2) can combine short/medium recovery intervals of HIPS warm-up to optimize vertical jump performance; athletes with low proficiency need to prioritize enhancing their basic strength before considering using HIPS for activation to improve acute exercise performance. Males are recommended to rest for 5-8 min after intervention activation and then proceed with training. Non-Asian athletes can attempt a long interval (>8 min) strategy.