Optimising Recovery Intervals for Post-Activation Performance Enhancement: A Systematic Review of Vertical Jump Outcomes

Background. Post-activation performance enhancement (PAPE) is widely used to acutely improve explosive capabilities; however, reported outcomes vary substantially due to differences in protocol design, population characteristics, and recovery strategies. Purpose. This systematic review aimed to synthesise evidence on the acute effects of PAPE protocols on vertical jump performance, with particular emphasis on the countermovement jump (CMJ) and the moderating role of recovery interval optimisation. Methods. Following PRISMA 2020 guidelines, PubMed, Scopus, Web of Science, and SPORTDiscus were searched for peer-reviewed studies published between January 2015 and March 2025. Eligible studies included randomised controlled trials, crossover trials, and quasi-experimental designs examining acute PAPE interventions with vertical jump outcomes. Thirty-one studies met the inclusion criteria, encompassing heavy-load resistance squats (≥80% 1RM; typically 80–90%), isometric priming, variable resistance, flywheel loading, and plyometric activities. Risk of bias was assessed using the RoB 2 and ROBINS-I tools. Results. PAPE protocols produced CMJ improvements ranging from +1.5% to +12% (median: +6%), whereas squat jump (0–8%) and drop jump (2–9%) outcomes were more variable. Heavy-load squats and variable resistance protocols yielded the most consistent enhancements, while isometric and plyometric methods demonstrated context-dependent effects. Across modalities, recovery interval emerged as the primary determinant of effectiveness: short rest periods (<3 min) frequently masked potentiation due to fatigue; moderate intervals (3–7 min) elicited the most reliable gains across populations; and longer intervals (>7 min) occasionally benefited elite athletes but were less practical in competitive settings. Training status and sex further moderated outcomes, with elite and female athletes responding more favourably when protocols and recovery were optimally prescribed. Conclusions. This review demonstrates that PAPE is an effective acute priming strategy for enhancing vertical jump performance, particularly when recovery intervals are carefully managed. The consistent superiority of the 3–7-minute recovery window provides practitioners with actionable guidance for balancing potentiation and fatigue. Future research should prioritise standardised reporting of recovery intervals, expand female and youth samples, and examine sport-specific transfer to competitive performance.