How Fast Is a Horizontal Squat Jump?

Velocity strength training requires exercise modalities that allow athletes to reach very high movement velocity, which is limited during vertical movements involving body weight. Purpose: To quantify the mechanical outputs developed during horizontal squat jumps (HSJs), notably the movement velocity, in comparison with vertical squat jumps (SJs) with and without loads. Methods: Thirteen healthy male athletes performed SJs without additional loads (SJ0) and with a load of ∼60% of body mass (SJ60), and during HSJs performed lying on a roller device with (assisted HSJ [AHSJ]) and without (HSJ) rubber-band assistance. Instantaneous lower-limb extension velocity, force, and power output were measured and averaged over the push-off phase. Results: The force was significantly higher during SJ60 than during SJ0, which was higher than during HSJ and AHSJ. Extension velocity was significantly different across all conditions, with 0.86 (0.07), 1.29 (0.10), 1.59 (0.19), and 1.83 (0.19) m·s−1 for SJ60, SJ0, HSJ, and AHSJ conditions, respectively. Differences in force and velocity values between SJ0 and the other conditions were large to extremely large. Differences were observed in power values only between SJ60 and SJ0, SJ60 and AHSJ, and SJ0 and HSJ. Conclusions: HSJ modalities allow athletes to reach very to extremely largely greater lower-limb extension velocities (HSJ +24.0% [16%], AHSJ +42.8% [17.4%]) compared to those achieved during SJ0. HSJ and AHSJ modalities are inexpensive and practical modalities to train limb-extension velocity capabilities, that is, the ability of the neuromuscular system to produce force at high contraction velocities.