# A Novel Approach to Improving Squat Jump Performance: The Pre-Loaded Squat Jumps

## TL;DR

This study shows that adding a small weight before jumping can slightly improve jump height and power in athletes.

## Contribution

The novel preloading strategy is introduced to enhance squat jump performance with minimal additional weight.

## Key findings

- Preloading increased jump height with trivial to small effects.
- Maximum peak power and force were achieved at 20% body mass preload.
- Preloading SJ performance was comparable to countermovement jumps in key metrics.

## Abstract

The present study aimed to explore the acute effects of a novel preloading strategy on squat jump (SJ) kinetics and kinematics from 0 to 50% body mass. Twenty-one male college athletes (mean ± SD: age = 23.29 ± 3.15 yrs, body mass = 75.50 ± 6.20 kg, body height = 178.07 ± 6.45 cm and body fat content = 13.71 ± 5.45%) completed three different jump tasks across two testing sessions: a SJ, a preloaded SJ (10–50% body mass) and a countermovement jump (CMJ). Applying preloading before the SJ resulted in significant, trivial to small increases in jump height (F(5,15) = 3.76 , p = 0.01, η2 = 0.16). However, there was no significant effect of preloading on peak power, peak force and peak velocity. The maximum peak power (5128.28 ± 459.38 W vs. 5047.97 ± 447.67 W, p = 0.04; g = 0.17) and maximum peak force (1810.72 ± 150.35 N vs. 1775.50 ± 155.54 N, p = 0.03; g = 0.25) were reached at the load of 20% body mass, which was significantly higher than in the SJ with no preloading applied. Jump height, peak force and peak velocity in the 10–50% body mass preloading SJ tests were not significantly different from those in the CMJ. Preloading before a SJ results in meaningful improvements in jump performance, particularly in peak power. Athletes in sports requiring high jump performance can use preloading SJ strategies to enhance lower limb explosive power and jump height.