Tuesday, January 31, 2023

Resistance Band Warmup Can Improve Lower-Body Power

Pre-workout warmup with an elastic resistance band (band squat) is just as effective as the barbell box squat, in augmenting acute jump power, according to research from the Journal of Strength and Conditioning Research. Both modes of warmup were superior to static stretching.

Power output significantly decreased from pre-warmup to post-warmup for the static stretch protocol. The static stretch was detrimental to jump performance. There is a consensus in the scientific literature to suggest a negative relationship between static stretching and acute power performance (sprinting, jumping, etc.).

The barbell box squat protocol involved 3 sets of 3RM; the band squat protocol involved 3 sets of 3 repetitions using highest resistance elastic bands; and the static stretch protocol used two 30-second stretches of muscles of the lower limbs.

Since elastic resistance bands are relatively inexpensive, portable, and accessible (compared to less transportable equipment like squat racks and free weights), strength and conditioning professionals may consider them for athletes training at various competition levels.

Get STRONGER, Get FASTER!

Steve Harehttp://www.ohiovarsity.com
Steve Hare is the Chagrin Valley Conference's Sports Information Director. He also created and publishes OhioVarsity.com, an online publication dedicated to providing hyperlocal coverage to area high school athletic programs. Hare began covering high school sports for the Lake County News Herald in 1997. Hare attended Willoughby South High School through the middle of his senior year, then graduated from Berkshire High School in Burton in 1986. He played football, wrestled and was an all-Geauga county baseball player (1986). He lives in Chardon with his wife Paulette and their children.

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