The acute effects of heavy-load squats and loaded countermovement jumps on sprint performance

J Strength Cond Res. 2005 Nov;19(4):893-7. doi: 10.1519/R-16304.1.


The purpose of this investigation was to determine whether performing high force or explosive force movements prior to sprinting would improve running speed. Fifteen NCAA Division III football players performed a heavy-load squat (HS), loaded countermovement jump (LCMJ), or control (C) warm-up condition in a counterbalanced randomized order over the course of 3 weeks. The HS protocol consisted of 1 set of 3 repetitions at 90% of the subject's 1 repetition maximum (1RM). The LCMJ protocol was 1 set of 3 repetitions at 30% of the subject's 1RM. At 4 minutes post-warm-up, subjects completed a timed 40-m dash with time measured at 10, 30, and 40 m. The results of the study indicated that when preceded by a set of HS, subjects ran 0.87% faster (p < or = 0.05) in the 40-m dash (5.35 +/- 0.32 vs. 5.30 +/- 0.34 seconds) in comparison to C. No significant differences were observed in the 10-m or 30-m split times between the 3 conditions. The data from this study suggest that an acute bout of low-volume heavy lifting with the lower body may improve 40-m sprint times, but that loaded countermovement jumps appear to have no significant effect.

Publication types

  • Randomized Controlled Trial

MeSH terms

  • Adult
  • Cross-Over Studies
  • Football / physiology*
  • Humans
  • Male
  • Muscle, Skeletal / physiology*
  • Physical Education and Training / methods*
  • Running / physiology*
  • Weight Lifting / physiology