Loaded Jump Squats as a Priming Exercise
Exploring how light-load versus heavy-load jump squats can enhance performance in elite female Rugby players.
This study titled “Effects of light-load vs. heavy-load jump squats as priming activities in Olympic female rugby sevens players” investigates the impact of different loading conditions in jump squats on the performance of elite female rugby players. The research is particularly relevant for coaches and athletes aiming to optimise training strategies before competitions.
Key Points
Objective: The study aimed to compare the effects of light-load (40% of one-repetition maximum, 1RM) and heavy-load (80% of 1RM) jump squats on speed and power performance in Olympic female rugby sevens players.
Participants: Twenty players from the Brazilian National Team participated, with an average age of 22.9 years and a typical training routine leading up to the World Rugby Sevens Series.
Methodology:
The study utilised a crossover design where each player performed both loading conditions randomly.
Performance was assessed through various tests including countermovement jump (CMJ) height, sprinting speed (10m and 40m), change of direction (COD) speed, and peak velocity in jump squats.
Measurements were taken before the priming activities and again at 6 and 24 hours post-activity.
Findings:
CMJ Height: Significant increases were observed at 6 hours post both light-load and heavy-load conditions, but no changes were noted at 24 hours.
Jump Squat Peak Velocity: Improved significantly at 24 hours post-light-load condition only, indicating a delayed effect.
Sprinting Speed: Both loading conditions improved sprinting speed significantly at the 6-hour mark; however, no significant changes occurred after 24 hours.
COD Speed: Improvements were noted after both priming schemes at both time points (6h and 24h).
Rate of Perceived Exertion (RPE): The heavy-load condition resulted in significantly higher perceived exertion levels, suggesting increased fatigue, which could negatively affect subsequent performance.
