Bodyweight squats can induce post-activation performance enhancement on jumping performance: a brief report

Bampouras, Theodoros M.; Esformes, Joseph I.

doi:10.34256/ijpefs2044

Cited by 3 publications

(6 citation statements)

References 31 publications

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“…Nuestros resultados mostraron mejoras en SJ y CMJ después de ACA y ACE y en SHB después de ACE. Estos resultados coinciden en parte con los de otros estudios similares al nuestro (Bampouras & Esformes, 2020;Peng et al, 2020). Los ejercicios del protocolo ACA estimularon de forma preferente la musculatura extensora de rodilla y cadera, por lo que pudieron tener un efecto positivo en la mejora del rendimiento en SJ y CMJ y no tanto en SHB.…”

Section: Discussionunclassified

“…En este sentido, a menores niveles de fuerza más favorables parecen los estímulos de media o baja intensidad realizados con un volumen y tiempos de recuperación óptimos, para generar PAP en acciones ejecutadas a máxima velocidad (Sanchez-Sanchez et al, 2018). Por lo tanto, el efecto PAP asociado a las cargas de baja intensidad podría conseguirse excepcionalmente aumentando el número de repeticiones (Bampouras & Esformes, 2020;Scott et al, 2018). De hecho, frente los tradicionales protocolos basados en alta intensidad y pocas repeticiones (McBride et al, 2005), 3 s de 10 rep del ejercicio de sentadilla mejoraron la altura de salto vertical (i.e., CMJ) (Bampouras & Esformes, 2020).…”

Section: Discussionunclassified

“…Por lo tanto, el efecto PAP asociado a las cargas de baja intensidad podría conseguirse excepcionalmente aumentando el número de repeticiones (Bampouras & Esformes, 2020;Scott et al, 2018). De hecho, frente los tradicionales protocolos basados en alta intensidad y pocas repeticiones (McBride et al, 2005), 3 s de 10 rep del ejercicio de sentadilla mejoraron la altura de salto vertical (i.e., CMJ) (Bampouras & Esformes, 2020). Estos hallazgos sugieren que puede inducirse PAP usando diferentes intensidades, siempre que se aplique un volumen suficiente de trabajo muscular para alcanzar el umbral requerido por cada deportista (Kobal et al, 2019).…”

Section: Discussionunclassified

“…Sin embargo, hasta donde conocemos no existen muchos estudios que se hayan ocupado de investigar el efecto de este tipo de actividades dentro de los calentamientos. Únicamente un estudio que empleó 10 hombres y 6 mujeres participantes en deportes de equipo, observó que la realización de 3 s de 10 rep de sentadilla con el propio peso corporal mejoraba la capacidad de salto vertical (Bampouras & Esformes, 2020). Por otra parte, un estudio en el que participaron 15 estudiantes universitarios de educación física, obtuvo mejoras en la velocidad y la habilidad de cambio de dirección tras la realización de un ejercicio de sentadilla con resistencia aplicada a través de bandas elásticas (Peng et al, 2021).…”

Section: Introductionunclassified

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Impact of activation through bodyweight vs elastic band exercises on jump capacity and dynamic strength

Sánchez Sánchez,

Tocino,

Ramirez-Campillo

et al. 2024

ebm.jss

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The aim was to analyze the effect of two activation protocols based on exercises with bodyweight and elastic bands on the improvement of muscle power. Ten male university students of Physical Activity and Sports Sciences (age: 23.1±1.5 years) randomly completed with 48 hours of recovery between sessions, a control situation without warm-up (CON) and a warm-up protocol based in bodyweight (ACA) and elastic band (ACE) exercises. After each protocol, power tests were performed in the squat and bench press with submaximal load (i.e., ~1,00m/s and ~0,79m/s, respectively) and vertical jumps without (SJ) and with countermovement (CMJ), together with a horizontal jump (SHB). Compared to CON, no improvements in strength were observed following ACA and ACE. However, significant improvements (p < 0.05) were obtained in SJ, CMJ, and SHB after ACE, while ACA only improved (p < 0.05) SJ and CMJ. Protocols that use exercises with bodyweight or elastic bands can improve performance in actions without load, but do not improve power at submaximal loads.

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Section: Discussionunclassified

Section: Introductionunclassified

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Impact of activation through bodyweight vs elastic band exercises on jump capacity and dynamic strength

Sánchez Sánchez,

Tocino,

Ramirez-Campillo

et al. 2024

ebm.jss

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“…This results in a greatly diminished utilization of muscle elasticity. 10 According to some data, 60% of the total force pushing the human body forward to run and jump comes from the ankle joint. Therefore, in the high-speed take-off, pay attention to strengthening the tension of the hip, knee, and ankle joints.…”

Section: Ankle Strength Exercisesmentioning

confidence: 99%

Strength Training of Long Jump Athletes

Zong

2023

Rev Bras Med Esporte

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Introduction Lower limb strength training is one of the daily exercises of jumpers. Heavy squats are a standard method of lower body strength training. The squat is the only compound movement that directly trains “hip strength.” Objective This study aimed to analyze the effect of weighted squats on lower body strength training in long jumpers. Methods 20 jumpers were selected and randomly divided into a general training group and a weighted squat group. Then, the changes in standing triple jump, lateral jump, and Y-axis swing were analyzed before and after training under an experimental protocol. Results The performance of the weighted squat group was better than that of the general training group about the explosive power of the lower body of long jumpers. The data were statistically divergent (P<0.05). There was no significant difference between the two groups in the Y-balance test related to the lower limbs (P>0.05). Conclusion Squatting exercises with weight can improve the explosive power of lower limbs in jumpers. Long jumpers use a variety of jumping exercises to develop the rapid strength needed for their specialties, and this protocol can be added to training for a better athletic outcome. Level of evidence II; Therapeutic studies - investigating treatment outcomes.

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Effects of post-activation protocols based on slow tempo bodyweight squat and isometric activity on vertical jump height enhancement in trained males: a randomized controlled trial

Koźlenia¹,

Domaradzki²

2023

PeerJ

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This study aimed to establish the effectiveness of slow tempo bodyweight squat combined with an isometric squat (ST-ISO), and an isometric squat alone (ISO), as a post-activation performance enhancement protocol (PAPE) for jump height improvement. The study sample consisted of 41 trained men aged 18–24. The ST-ISO group (n = 17) performed three five-second sets of the maximal voluntary back squat while pushing on an immovable bar and two sets of five repetitions of a slow-tempo (5-0-5-0) body squat immediately after isometry with a 2-m rest interval. The ISO (n = 14) group only performed isometric squats, and the control group (CG; n = 10) performed a 5-min treadmill run at 6 km/h. The countermovement jump (CMJ) height results were analyzed from the baseline and then at 3, 5, 7, and 9 min after the PAPE protocols. The statistical significance was set at p < 0.05. RM-ANOVA revealed differences in the group-minute interaction (F = 2.70; p = 0.0083; η2 = 0.1243), and post-hoc tests demonstrated a significant decrease in CMJ after 5 min in the ISO group (p < 0.0446). The performance of the ST-ISO group markedly decreased in the 3rd and 7th min after PAPE (p = 0.0137; p = 0.0424, respectively), though it improved significantly in the final minute (p < 0.0030). Chi-squared analysis revealed that the ST-ISO group peaked more frequently in the 9th min (X2 = 17.97; p = 0.0214). However, CMJ height improvement did not differ between the PAPE protocols, thus it was close to statistical significance (t = −1.82; p = 0.07; ES = 0.7). The ST-ISO protocol provided jump enhancement, though the deterioration observed in the first minutes after the protocols suggest the rest period after activity requires attention, and the methods need to be individualized.

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Bodyweight squats can induce post-activation performance enhancement on jumping performance: a brief report

Cited by 3 publications

References 31 publications

Impact of activation through bodyweight vs elastic band exercises on jump capacity and dynamic strength

Impact of activation through bodyweight vs elastic band exercises on jump capacity and dynamic strength

Strength Training of Long Jump Athletes

Effects of post-activation protocols based on slow tempo bodyweight squat and isometric activity on vertical jump height enhancement in trained males: a randomized controlled trial

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