Two kinds of jump training, two different adaptations.
Two-way ballistic and jump squat training both improve explosive strength in highly trained sprinters, but through different neuromuscular pathways: ballistic training enhances early-phase force production with greater vastus lateralis activation during take-off, whilst jump squat training preferentially improves reactive strength.
Compiled by FitTools from the study cited below
The citation, figures and study details on this page are taken mechanically from the source record. No human editor has reviewed it.
Published 23 July 2026
- Study design
- RCT
- Evidence
- preliminary
- Published
- 23 July 2026
Key takeaway
What it shows: RCT in 40 highly trained male sprinters only; 6-week intervention; unclear whether findings generalise to other populations or training contexts.
Study details
- Design
- RCT
- Journal
- Scand J Med Sci Sports
- Published
- 23 July 2026
What they did
Forty highly trained male sprinters were randomised to six weeks of either two-way ballistic training or jump squat training.
What they found
Both improved explosive strength, but through different neuromuscular pathways — the ballistic work enhanced early-phase force production.
Where it fits
A reminder that 'what builds power' can depend on which phase of force production a sport actually needs; whether this generalises beyond elite sprinters is untested.
The source
Effects of Two-Way Ballistic Versus Jump Squat Training on Explosive Strength and Neuromuscular Adaptations in Highly Trained Sprinters. Scand J Med Sci Sports 2026
DOI: 10.1111/sms.70333
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