深跳對垂直跳表現之熱身效果：系統性回顧與統合分析

Warm-up effect of drop jumps on vertical jump performance: A systematic review with meta-analysis

先前研究發現，透過深跳（drop jump，DJ）作為熱身活動可誘發活化後增能（post-activation potentiation，PAP）現象，例如活化II型肌纖維，進而可提升隨後的爆發力運動表現。然而，如何調控介入強度、介入量與測驗前的休息時間，以最佳化增強效果仍屬未知。因此，本研究透過搜尋與統整相關文獻，探討DJ介入對於提升隨後垂直跳運動表現之最適處方。根據系統性回顧和統合分析的偏好描述項目（preferred reporting items for systematic reviews and meta-analyses）指南，本研究以drop jump，post-activation potentiation，PAP，pre-activation，neuromuscular activation，warm-up，explosive performance，jump performance等關鍵詞，搜尋Scopus與Pubmed資料庫自2005年1月至2025年1月之文獻。經分析後共收錄13篇文獻，並對其中9篇附有平均數、標準差之文獻進行統合分析。本篇研究蒐集的文獻品質屬於一般（5.7±0.6），且評估者間的結果幾乎完全一致（κ= .94）。DJ操作的高度介於30-75公分，改善下蹲跳（countermovement jump，CMJ）高度的整體效果量（effect size，ES）為0.18。子群體分析顯示，以誘發最佳反應肌力指標的方式實施時，可提升CMJ高度約5.2%，達小效果量（ES = 0.49，p < .05）。DJ介入量方面，總次數≤5次可提升CMJ高度3.5%，為小效果量（ES =0.30）但未達顯著差異（p = .08）；而總次數≥11次可能導致疲勞，使運動表現即便在較長的休息期後亦無法提升。DJ介入至運動測驗開始的休息時間≤4分鐘可提升CMJ高度約4.9%，達小效果量（ES= 0.34，p < .05）；而休息時間≥8分鐘可能錯過運動表現增強的區間。整體而言，於CMJ前4分鐘內，以最佳反應肌力指標設定強度並進行5次以內之DJ介入，可有效提升跳躍表現。目前的研究數量仍有限，未來仍須有更多的研究加以釐清DJ誘發PAP現象與其下可能的生理機制。

Previous studies indicated that drop jump (DJ) as a warm-up activity can induce postactivation potentiation (PAP), such as activating type II muscle fibers, thereby enhancing subsequent explosive performance. Nevertheless, the optimal prescription, including intensity, volume, and rest intervals between the intervention and exercise test, to maximize the effects of PAP remains unclear. This study aimed to investigate the ideal DJ protocol to improve subsequent countermovement jump (CMJ) performance. Following the Preferred Reporting Items for Systematic reviews and Meta-Analyses (PRISMA) guidelines, a systematic search was conducted in Scopus and Pubmed for studies published from January 2005 to January 2025. The present study included 13 articles, with 9 eligible for meta-analysis. The studies showed normal methodological quality (PEDro score: 5.7±0.6) with almost perfect inter-rater agreement (κ= .94). Drop jump protocols conducted from box heights varying between 30 and 75 cm yielded a trivial overall effect on CMJ performance, as indicated by an effect size (ES) of 0.18. Nonetheless, the subgroup analysis indicated that the individualized box height that maximizes the reactive strength index might significantly enhance CMJ height by approximately 5.2% (ES = 0.49, p < .05). In terms of intervention volume, protocols involving≤5 repetitions might yielded a 3.5% improvement (ES = 0.30), however, this improvement did not reach statistical significance. Conversely, protocols exceeding 11 repetitions might lead to fatigue, which could hinder performance improvements even after extended rest periods. A rest interval of 4 minutes or less between the PAP intervention and the CMJ test might result in an approximate 4.9% increase in CMJ height (ES = 0.34, p < .05). However, rest interval exceeding 8 minutes might result in the loss of the potentiation effect. In summary, performing less than five DJs within 4 minutes prior to a CMJ, at an intensity aligned with the optimal reactive strength index, may effectively enhance jump performance. However, the existing body of study on this topic is still limited, further research is needed to elucidate the PAP effects induced by DJ and the underlying physiological mechanisms.