Using the split squat to potentiate bilateral and unilateral jump performance

The purpose of this study was to examine if a split squat conditioning exercise with no or light loads could potentiate unilateral and bilateral jump performance. Twelve semi-professional rugby players (age: 22.3 +/- 1.4 years; height: 1.84 +/- 0.05 m, mass: 92.4 +/- 9.6 kg) from the English National League 1 performed a series of unilateral and bilateral countermovement jumps (CMJ) and broad jumps (BJ) over the course of two testing days. Both testing days involved performing baseline jumps before completing two sets of ten repetitions of a split squat, this completed with either bodyweight (testing session 1) or a 30kg weighted vest (testing session 2). A five-minute recovery period was permitted both following the warm up and following the completion of the split squat exercise. Significantly larger bilateral jump scores were reported following completion of the bodyweight split squat: CMJ (p = 0.001, ES = 0.44, [mean difference 2.517]), BJ (p = 0.001, ES = 0.37, [mean difference 3.817]), and the weighted vest split squat; CMJ (p = 0.001, ES = 0.8, [mean difference 4.383]), BJ (p = 0.001, ES = 0.68, [mean difference 6.817]). The findings of this study demonstrate that no or light loads of a split squat conditioning exercise are able to potentiate bilateral jump performance in semi-professional rugby players without the need for expensive weight room equipment. As such, this may provide coaches with a viable option of enhancing bilateral jump performance as part of a warm up or on-field conditioning practice.

This is a non-final version of an article to be published in final form in Bishop, C.J. et al., 2017. Using the Split Squat to Potentiate Bilateral and Unilateral Jump Performance. Journal of Strength and Conditioning Research, 31(8), pp.2216–2222. Available at: http://dx.doi.org/10.1519/jsc.0000000000001696.