vertical jump training

The Effect of Six Weeks of Squat, Plyometric and Squat-Plyometric Training on Power Production.

SOURCE:

Journal of Strength & Conditioning Research. 6(1):36-41, February 1992.

AUTHORS:

dams, Kent; O'Shea, John P.; O'Shea, Katie L.; Climstein, Mike

THE STUDY:

Explosive leg power is a key ingredient to maximizing vertical jump performance. In training, the athlete must use the most effective program to optimize leg power development. The purpose of this study was to compare the effectiveness of three training programs - squat (S), plyometric (P) and squat-plyometric (SP) - in increasing hip and thigh power production as measured by vertical jump.

Forty-eight subjects were divided equally into four groups: S, P, SP or control (C). The subjects trained two days a week for a total of seven weeks, which consisted of a one-week technique learning period followed by a six- week periodized S, P or SP training program. Hip and thigh power were tested before and after training using the vertical jump test, and the alpha level was set at 0.05. Statistical analysis of the data revealed a significant increase in hip and thigh power production, as measured by vertical jump, within all three treatment groups.

The SP group achieved a statistically greater improvement (p < 0.0001) than the S or P groups alone. Examination of the mean scores shows that the S group increased 3.30 centimeters in vertical jump, the P group increased 3.81 centimeters and the SP group increased 10.67 centimeters. The results indicate that both S and P training are necessary for improving hip and thigh power production as measured by vertical jumping ability.

THE TAKE HOME MESSAGE:

This study is a famous one that is often quoted in vertical jump articles. The reason is because it is one of the more useful ones in terms of real life application. This study basically confirms that doing weights to build up strength combined with plyometrics to improve rate of force development is better than doing either plyos or weights by themselves. This is good advice to train by.



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