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Effects of Blood Flow Restriction Training on Explosive Power in Athletes: A Systematic Review With Meta-Analysis
Yuduo Dong1, Beibei Shi2, Chunlei Li3
1Department of Physical Education, China University of Geosciences, Beijing, China.
Journal of Strength and Conditioning Research
|August 7, 2026
Summary
Blood flow restriction training (BFRT) significantly improves athletes' explosive power, including vertical jump and sprint speed. Optimal BFRT protocols involve specific frequencies, durations, and cuff pressures for best results.
Area of Science:
- Sports Science
- Exercise Physiology
- Biomechanics
Background:
- Blood flow restriction training (BFRT) is a low-load training method increasingly used by athletes.
- Its effects on explosive power, a critical component of athletic performance, require comprehensive analysis.
Purpose of the Study:
- To systematically review and meta-analyze the effects of BFRT on explosive power in competitive athletes.
- To identify key programming variables influencing BFRT's effectiveness for field-relevant outcomes.
Main Methods:
- Systematic review and meta-analysis of 20 randomized controlled trials involving 362 athletes.
- Inclusion of outcomes such as vertical jump, 30-meter sprint, change of direction, standing long jump, mean explosive power (MEP), and peak power.
- Application of 2- or 3-level random-effects models to account for outcome dependence.
Main Results:
- BFRT demonstrated a small-to-moderate overall improvement in explosive performance (SMD = 0.46).
- Significant benefits were noted for vertical jump (SMD = 0.52), 30-meter sprint (SMD = -0.52), COD (SMD = -0.46), and MEP (SMD = 0.54).
- Training frequency ≥3 sessions/week and duration >6 weeks, along with cuff pressures >150 mm Hg, yielded optimal results for overall power and MEP.
Conclusions:
- BFRT is an effective low-load strategy for enhancing or maintaining explosive athletic qualities.
- Strength and conditioning professionals should tailor BFRT parameters (frequency, duration, pressure, cuff width) to specific performance demands.
- BFRT is particularly useful during athlete rehabilitation or load management periods.
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