Effect of a submaximal half-squats warm-up program on vertical jumping ability

J Strength Cond Res. 2003 May;17(2):342-4. doi: 10.1519/1533-4287(2003)017<0342:eoashw>2.0.co;2.

Abstract

The purpose of the current research was to study the effect of a warm-up program including submaximal half-squats on vertical jumping ability. Twenty physically active men participated in the study. Each subject performed 5 sets of half-squats with 2 repetitions at each of the following intensities: 20, 40, 60, 80, and 90% of the 1 repetition maximum (1RM) load. Prior to the first set and immediately after the end of the last set, the subjects performed 2 countermovement jumps on a Kistler force platform; the primary goal was to jump as high as possible. The results showed that mean vertical jumping ability improved by 2.39% after the warm-up period. Subjects were then divided into 2 groups according to their 1RM values for the half-squat. Subjects with greater maximal strength ability improved their vertical jumping ability (4.01%) more than did subjects with lower maximal strength (0.42%). A warm-up protocol including half-squats with submaximal loads and explosive execution can be used for short-term improvements of vertical jumping performance, and this effect is greater in athletes with a relatively high strength ability.

MeSH terms

  • Adult
  • Cohort Studies
  • Humans
  • Isometric Contraction / physiology
  • Male
  • Muscle Relaxation / physiology
  • Muscle, Skeletal / physiology*
  • Physical Education and Training / methods*
  • Probability
  • Sports / physiology*
  • Task Performance and Analysis