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    Resistance Band Warmup Can Improve Lower-Body Power

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    Pre-workout warmup with an elastic resistance band (band squat) is just as effective as the barbell box squat, in augmenting acute jump power, according to research from the Journal of Strength and Conditioning Research. Both modes of warmup were superior to static stretching.

    Power output significantly decreased from pre-warmup to post-warmup for the static stretch protocol. The static stretch was detrimental to jump performance. There is a consensus in the scientific literature to suggest a negative relationship between static stretching and acute power performance (sprinting, jumping, etc.).

    The barbell box squat protocol involved 3 sets of 3RM; the band squat protocol involved 3 sets of 3 repetitions using highest resistance elastic bands; and the static stretch protocol used two 30-second stretches of muscles of the lower limbs.

    Since elastic resistance bands are relatively inexpensive, portable, and accessible (compared to less transportable equipment like squat racks and free weights), strength and conditioning professionals may consider them for athletes training at various competition levels.

    Get STRONGER, Get FASTER!

    Steve Harehttps://www.ohiovarsity.com
    The creator and publisher of OhioVarsity.com, Hare has covered high school sports in Northeast Ohio since 1997. He began as a correspondent for the Lake County News Herald, where he contributed until 2011, primarily covering high school football and wrestling. In 1999, Hare began writing for IrishIllustrated.com, a member of the Scout.com network of high school and college sports web sites. He focuses on covering Notre Dame football recruiting. OhioVarsity.com was created in 2004 and was a member of the Rivals.com network until 2012. The site's original purpose was to cover Ohio high school football and recruiting news but since has grown to cover all sports and to provide sports information services to high school athletic programs and individual teams. Hare attended Willoughby South High School through the middle of his senior year, then graduated from Berkshire High School in Burton in 1986. He played football, wrestled and was an all-Geauga county baseball player (1986). He lives in Chardon with his wife Paulette and their children.
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