Increase Your Jump Distance

Fast And Slow Speed Squatting Makes A Difference

Most of us do the squat in a contolled manner. It was recently shown that doing the squat at a fast movement speed may have some advantages (Morrisey, M.C. et al, Eartly phase differential effects of slow and fast barbell squat training. American Journal of Sports Medicine 26:221-230, 1998).

Women did squats at either a movement speed of two seconds to do the negative and two seconds to do the positive phases of a rep; or at a movement speed of one second to do the negative and one second to do the positive phase of a rep.

Both groups trained for seven weeks three times per week with three sets of eight reps at an eight rep max weight. Both groups increased in one rep squat ability to a similar degree. Both also increased their vertical jump ability to a similar degree.

However, the slow speed training affected movement velocity of the knee more, while the fast speed training affected movement of the hip and ankle more when jumping. The fast speed training did result in greater gains in long jump ability than the slow speed training.

Courtesy: All Natural Muscular development magazine

Image Courtesy: Google