Summary

This study will test the difference on jump performance after isometric bulgarian split squats (IBSS) and bodyweight deep squats (BDS) in an entire program. Participants will be randomly separated into 2 different groups. One group will be going through a 3 week workout plan with specific (IBSS) designed workouts while the other group will be doing workouts designed around the (BDS). Before the test begins, participants will be tested on their maximum jump performance on the long jump in Inches. In order to measure their long jump, participants will set a line, and from a stationary position jump as far as they can and mark where their feet first landed. If the feet landed staggered from one another, the mark must be measured from the foot closest to the line. They will then be subject to the assigned workout plan and after 3 weeks, their long jump will be tested again. Upon signing up, participants will receive a workout in which they will complete in environments of their choice, and they will receive information on proper form for warm ups, and the exercise themselves. These workouts will happen monday/wednesday/friday for three weeks.

Workout Plan

(More Information Found in Consent Form)

Warm Up Plan

20 jumping jacks: Stand up straight. Jump and bring your legs wider than shoulder width apart while simultaneously raising your arms over your head and out making your body into an X shape. Then jump back and stand straight up again, that is one repetition.   

20 high knees in place: Stand in place and at a fast pace, raise one knee up to your hip and bring it back down followed by your other knee to your hip and then bring it back down, That is one repetition.

20 side shuffle each way: In an open space, move your left leg laterally away from your body and then bring your right leg closer at a fast pace. That is one repetition and do this for 20 repetitions. Repeat going in the other direction, moving your right leg first followed by your left leg.

10 burpees: Starting by standing straight up, drop down to the floor and perform a pushup. Then return to your feet and from the lower squat position, jump off the ground as high as you can. That is one repetition.

10 lunge twist each leg: Standing in place, bring your left leg out and on the floor creating a 90 degree angle with your knee. Be sure that your left knee is not in front of your left foot. Lower yourself as low as you can without letting your right knee touch the ground. Twist your body then come back up. Repeat with your right leg. That is one repetition. 

10 side lunge each leg: Standing in place, bring your right leg out laterally away from you. Leaning in the other direction, lower yourself until you are resting on top of your left leg and then come back up. Repeat with your left leg. That is one repetition. 

10 body weight squats: Standing straight up, shoulder width apart with your weight on your heels, lower yourself down to create a 90 degree angle with your legs while keeping your chest up and out, and then come back up again. That is one repetition 

30 second quad stretch each leg: Stand straight up, bring your right leg up behind you and grab your foot with your right hand. Hold this for thirty seconds, then repeat with your other leg grabbing with your other hand. 

30 second seated figure 4 stretch each leg: Seat yourself in a chair. Plant your left foot in the ground and bring your right leg and put it over your right leg so it is resting on top. Hold this for 30 seconds and repeat with your left leg and your right foot planted in the ground.