Using the split squat to potentiate bilateral and unilateral jump performance

Bishop, Chris ORCID logoORCID:, Tarrant, Joe, Jarvis, Paul ORCID logoORCID: and Turner, Anthony N. ORCID logoORCID: (2017) Using the split squat to potentiate bilateral and unilateral jump performance. Journal of Strength and Conditioning Research, 31 (8) . pp. 2216-2222. ISSN 1064-8011 [Article] (doi:10.1519/JSC.0000000000001696)

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The purpose of this study was to examine if a split squat conditioning exercise with no or light loads could potentiate unilateral and bilateral jump performance. Twelve semi-professional rugby players (age: 22.3 +/- 1.4 years; height: 1.84 +/- 0.05 m, mass: 92.4 +/- 9.6 kg) from the English National League 1 performed a series of unilateral and bilateral countermovement jumps (CMJ) and broad jumps (BJ) over the course of two testing days. Both testing days involved performing baseline jumps before completing two sets of ten repetitions of a split squat, this completed with either bodyweight (testing session 1) or a 30kg weighted vest (testing session 2). A five-minute recovery period was permitted both following the warm up and following the completion of the split squat exercise. Significantly larger bilateral jump scores were reported following completion of the bodyweight split squat: CMJ (p = 0.001, ES = 0.44, [mean difference 2.517]), BJ (p = 0.001, ES = 0.37, [mean difference 3.817]), and the weighted vest split squat; CMJ (p = 0.001, ES = 0.8, [mean difference 4.383]), BJ (p = 0.001, ES = 0.68, [mean difference 6.817]). The findings of this study demonstrate that no or light loads of a split squat conditioning exercise are able to potentiate bilateral jump performance in semi-professional rugby players without the need for expensive weight room equipment. As such, this may provide coaches with a viable option of enhancing bilateral jump performance as part of a warm up or on-field conditioning practice.

Item Type: Article
Research Areas: A. > School of Science and Technology > London Sport Institute > Strength and Conditioning at the London Sport Institute
Item ID: 21982
Notes on copyright: This is a non-final version of an article to be published in final form in Bishop, C.J. et al., 2017. Using the Split Squat to Potentiate Bilateral and Unilateral Jump Performance. Journal of Strength and Conditioning Research, 31(8), pp.2216–2222. Available at:
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Depositing User: Anthony Turner
Date Deposited: 13 Jun 2017 10:04
Last Modified: 07 Jun 2022 22:07

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