vertical jump

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Post-Activation Potentiation and the Nervous System: It’s Complicated

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There has been a lot of contradictory research on post-activation potentiation (PAP) over the last five to ten years. Briefly, this is performing a heavy, slow strength training exercise prior to performing an explosive activity (like a jump, throw, or sprint). The idea is that the heavy strength training exercise will increase neuromuscular recruitment, leading to enhanced performance.   In the Scandinavian Journal of Medicine and Science in Sports, Thomas et al performed a study to assess whether this approach...

Foam Rolling: Still No Smoking Gun

Foam rolling has been around for a number of years now. It’s credited with getting rid of training-related adhesions in the muscles, increasing blood flow, and improving both recovery and performance. It’s unclear if foam rolling has this type of impact, however.   Behara and Jacobon, in a 2017 article in the Journal of Strength and Conditioning Research, had a study that compared the effects of deep tissue foam rolling, dynamic stretching, and no intervention on measures of lower body...

Power Training: What If There Is No “Best?”

Power, the ability to generate force quickly, is important to every sport. As a result, it’s something that coaches focus on with the training of their athletes. The approaches to the training of power are pretty broad, from using slow strength training all the way to performing plyometrics and everything in-between. Regardless of the approach used, the vertical jump is one of the most frequently used tests to evaluate an athlete’s power.   Teo et al, in the Journal of...

Overreaching and Olympic Lifting

It’s very difficult for high-level Olympic lifters to continue to make gains as a result of training. In a classic study, Hakkinen et al had determined that an elite strength and power athlete is fortunate to increase their strength by 1-2% a year. As a result, there are always new ways being sought out to help with this.   One idea is short-term overreaching. The idea behind this is to overtrain athletes for a very short period of time, usually...

The Deadlift And The Vertical Jump

For most athletic strength and conditioning programs, the squat exercise is the foundation of the program. Very few programs use the deadlift exercise extensively. Despite its popularity with powerlifters, there’s not a lot of research on the impact of the deadlift and improved performance.   Thompson et al, in the Journal of Strength and Conditioning Research, studied the effect of ten weeks of deadlift training on the torque generation ability of the knee and its impact on the vertical jump....