Effect of a submaximal half-squats warm-up program on vertical jumping ability.
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.
Gourgoulis
Vassilios
V
Department of Physical Education and Sport Science, Democritus University of Thrace, 69100 Komotini, Greece. vgoyrgoy@phyed.duth.gr
Aggeloussis
Nickos
N
Kasimatis
Panagiotis
P
Mavromatis
Giorgos
G
Garas
Athanasios
A
D000328:Adult; D015331:Cohort Studies; D006801:Humans; D007537:Isometric Contraction / Q000502:physiology; D008297:Male; D009126:Muscle Relaxation / Q000502:physiology; D018482:Muscle, Skeletal / Q000502:physiology*; D010806:Physical Education and Training / Q000379:methods*; D011336:Probability; D013177:Sports / Q000502:physiology*; D013647:Task Performance and Analysis