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Related Experiment Video

Updated: May 24, 2026

Effects of a Novel Neuromuscular Training Intervention on Jump, Sprint, and Change of Direction in Adult Female Soccer Players
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Influence of squatting depth on jumping performance.

Hagen Hartmann1, Klaus Wirth, Markus Klusemann

  • 1Department of Human Movement Science & Athletic Training, Institute of Sports Sciences, Goethe-University Frankfurt am Main, Germany. hagen-hartmann@online.de

Journal of Strength and Conditioning Research
|February 21, 2012
PubMed
Summary

Deep squats (front and back) significantly improve vertical jump performance more than quarter squats. Quarter squats lead to losses in explosive strength, challenging the idea of angle-specific training benefits.

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Area of Science:

  • Sports Science
  • Biomechanics
  • Strength and Conditioning

Background:

  • The effectiveness of different squat depths on strength and power gains is debated.
  • Understanding transfer effects to performance metrics like vertical jump is crucial for training optimization.

Purpose of the Study:

  • To compare the effects of deep front squats (FSQ), deep back squats (BSQ), and quarter back squats (BSQ¼) on 1 repetition maximum (1RM) gains.
  • To assess the transfer effects of these squat variants on vertical jump performance (squat jump [SJ] and countermovement jump [CMJ]), maximal voluntary contraction (MVC), and maximal rate of force development (MRFD).

Main Methods:

  • 39 men and 23 women trained 2 days/week for 10 weeks using block periodization.
  • Participants were stratified into FSQ, BSQ, and BSQ¼ groups based on CMJ height; a control group (C) was included.
  • Performance metrics (1RM, SJ, CMJ, MVC, MRFD) were measured pre- and post-intervention.

Main Results:

  • FSQ and BSQ groups showed significant improvements in SJ and CMJ, outperforming the control and quarter squat groups.
  • BSQ¼ training resulted in significant losses in MRFD and MVC compared to FSQ and BSQ.
  • No significant changes in MVC or MRFD were observed in the BSQ group, while FSQ showed a decline in MRFD for the right leg.

Conclusions:

  • Deep squat variations (FSQ and BSQ) enhance dynamic strength and speed-strength capacity more effectively than quarter squats.
  • Quarter squat training may lead to detriments in isometric and explosive strength, questioning the principle of angle-specific training adaptations.
  • Full-depth squats are recommended for superior performance-enhancing transfer effects.