Run Fast and Jump Higher with Less – Back and Body Pain Relief NJ


– [Man] Wanna run faster, jump higher? Well, we’re gonna learn how to do that on today’s Back & Body video. (lively synth music) Hi, Dr. Perna with Back & Body Medical. This research is given to us by the strengthandconditioningresearch.com. It is good information if
you are writing programming or if you are an athlete trying
to write your own program and decide what’s the best
way to increase your vertical and/or your speed. So they took 28 college-aged athletes and separated ’em into three groups. They made some groups do a full
squat, the other groups did a half squat and a quarter squat. All other exercises were the same. They did a pre- and post-measurement of their 40-yard dash and vertical jump, and their workouts consisted
of four workouts a week, two upper body and two lower body. The lower body workouts consisted
of squats, power cleans, lunges, leg curls, and step ups. The squats were the only
variable, once again, covering the core, half or full squats. There’s a couple graphs we’re gonna post so that you could see the results
and we’ll talk about them. Okay, so here’s the first graph
and this just makes sense. If the person was training
in the quarter squat, their greatest increase in
strength for a one rep max after the 16 weeks of training
was in the quarter squat. Likewise, if they did the half squat, their greatest increase in strength is in the half squat one
rep max test at the end, and the full squat, the one
rep max increase was greatest for that one. Okay, and here’s the second graph. This shows what the
difference in vertical height in 40-yard sprint time was
after 16 weeks of training in quarter, full, and half squat. This is where you see
the quarter squat gaining about 15% increase of
vertical jump height, and the half squat was the second best with about a 7% increase. Full squat, only about 1%. 40-yard dash was also improved. Remember, a decrease
is better for running, so the quarter squat
showed a decrease of 2% versus the half squat
being a little less than 1, and the full squat being
roughly the same speed beginning and after training. So in order to understand why
strength, or squat strength is very joint-specific and
translates well to certain things like jumping and running better, let’s look at some pictures of a sprinter and a person doing a vertical jump. Okay, in this picture we see
Usain Bolt and Justin Gatlin in a track meet. Keep in mind, you’re talking about when
the foot is on the floor, that’s when you’re having
your drive and your power, not the right leg of Usain Bolt
that’s just pulling through. So, look at the joint angle,
the knee, for all the sprinters and the study did the quarter squat from 55 to 65 degrees of deflection. That falls right in the range
of what angle these gentlemen have while sprinting. And remember, specificity
of the squat strength said that you are stronger in the area that you would challenge yourself, so the quarter squat yielded
a higher result of strength in a one rep max lighter
of quarter squats. So, it would make sense
that when you’re sprinting, if you train doing quarter squats, it would increase your speed. Here we see an athlete
preparing to do a vertical jump. Notice there at the
bottom of the position, that looks like a quarter
squat, it’s pretty close to the degree of deflection
that the study had performed for their athletes. And remember, in that study, if the athletes were exercising in the quarter squat,
they became strongest in the quarter squat, so
they yielded the best results during the quarter squat, so it would make sense for vertical jumps. Also, if you are trying to
increase your vertical jump that you would try to do
exercises that would involve a quarter squat. So, in summary, if
you’re trying to increase your vertical height jump
or increase your speed for sprinting, quarter
squats might be best. There are some studies that
contradict the information about vertical jumps, but
there isn’t much information about different depths
of squat in sprinting, so this is one of the
few studies out there. So, if you’re writing programming and/or trying to train yourself
to increase your ability to jump and/or have better speed, take this into consideration. For more interesting information
about health, wellness, and fitness, please visit us at backandbodymedicalcareblog.com, or visit our website, backandbodyny.com and check out our archives page.

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