Back Squats With Resistance Bands Sharpen Sprint Speed in Female Athletes
A new study reveals how variable resistance training can enhance short-burst sprint and jump performance, offering a potent edge for competitive sports.
This study investigates the effects of combining back squats with elastic bands on sprint and vertical jump performance in female athletes.
Postactivation performance enhancement (PAPE) refers to short-term improvements in physical performance following a conditioning activity. This study examined how back squats with elastic bands affect sprinting and jumping in trained women.
Key Points
14 female athletes participated in the study
Compared back squats with and without elastic bands
Measured effects on 3m, 5m, and 10m sprints and vertical jumps
Tested performance 5 and 10 minutes after squatting
Methods
The study used four protocols:
Control (CON): 5 minutes of walking
Isoinertial (ISO): 3 sets of 4 reps at 85% 1RM
Band 20 (BAND20): 85% 1RM with 20% from elastic bands
Band 30 (BAND30): 85% 1RM with 30% from elastic bands
Performance tests were conducted before and after each protocol.
Results
All PAPE protocols significantly improved 10m sprint times
Only BAND30 significantly improved 3m and 5m sprint times
BAND30 showed greater improvements in squat jump height compared to ISO
BAND30 generally produced larger effect sizes across tests
Practical Takeaways
Adding elastic bands to back squats can enhance sprint and jump performance.
Using 30% band resistance appears most effective for short sprints and vertical jumps.
Perform 3 sets of 4 reps at 85% 1RM with bands before sprinting or jumping events.
Allow 5–10 minutes of rest after squatting for optimal performance benefits.
