The Effect Of Squat Depth In Training On Joint Angle Specific Vertical Jump

Previous studies have investigated the impact of squat depth in training on vertical jump, but study into the use of specific joint angles is still needed. Explosive sports such as basketball and football often require athletes to jump out of shallow joint angles. Understanding training within these shallow joint angles is critical to enhancing athletic performance. PURPOSE: The purpose of this study was to see how training squats from different depths impacts vertical jump height from different joint angles. METHODS: 56 resistance trained athletes completed a five-week training program. They were randomly assigned to one of four groups. Each group performed their regular training with either full (FU), half (HA), or quarter (QU) depth front squats. The fourth group performed squats with progressively decreasing depth throughout the five weeks. At baseline, countermovement jump (CMJ), squat jump (SJ), and squat jump from 140 degrees (SJ 140) were tested using a Vertec. After the five-week training protocol, baseline jump tests were repeated for each jump condition. RESULTS: Regardless of group, there was a time-dependent increase in vertical jump height approaching significance from baseline to post-test (21.81 ± 0.545 to 22.51 ± 0.496 inches; p = 0.051). The PR group demonstrated a significant increase in the SJ 140 jump when compared with the other groups (21.65 ± 4.58 to 23.19 ± 3.41 inches; p = 0.038). No other significant time- and group-based differences were found between groups for any other jump. CONCLUSIONS: Trained athletes may benefit from incorporating squats from sport specific depths, specifically, progressing through squat depths. Coaches should consider incorporating squats from sport specific angles into strength and conditioning programs for athletes required to jump during competition.