Power and speed training can really add something to your team sports performance. There are more than a couple of ways to approach this challenge and squat jumps are an excellent option. A study published in the Journal of Strength and Conditioning Research suggests it can be altered to achieve very different outcomes.

Twenty-four elite high school aged soccer players were assessed before and after 6 weeks of lower body power training 3 days a week. Some maximized the velocity of their jumps while other decreased velocity. Performance increased for both groups. The greatest gains in 1 rep max came with reduced velocity squats while the fastest 5 to 20 meter sprints resulted from increased velocity.

True Strength Moment: Now you have a couple different options for bringing up sticking points. Make adjustments depending on which areas of your game you need the most work.