Activation warm-ups enhance change of direction performance in university athletes

Change-of-direction (COD) ability is a critical component of performance in many team sports, yet practical methods to acutely enhance COD remain underexplored. This study aimed to determine whether adding a brief, targeted warm-up focused on gluteal muscle activation to a general warm-up could acutely improve COD performance in university athletes. Seventeen male athletes participated in a two-day, parallel-group controlled trial. On both days, all participants completed a standardized general warm-up. On the second day, the experimental group performed an additional three-minute targeted warm-up (band squats, band lateral walks, skater hops), while the control group proceeded directly to testing. COD performance was assessed using the Lane Agility Drill before and after intervention. The main result was that only the experimental group, which received targeted activation exercises, showed a significant improvement in COD performance ( p < .01), whereas the control group showed no significant change. These findings suggest that a short, muscle-specific warm-up can effectively and immediately enhance COD ability, even without high-intensity or specialized equipment. The study’s limitations include a small, homogeneous sample of male university athletes and the use of a single COD test, which may restrict generalizability. Future research should examine whether similar effects occur across other populations and sports, and with various COD assessments. Practically, the protocol offers a simple, time-efficient approach for coaches and athletes to optimize performance in settings where rapid directional changes are essential. The originality of this study lies in demonstrating that acute performance gains can be achieved through accessible, field-based exercises integrated into existing warm-up routines.