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Effects of Two Isometric Strength Training Methods on Jump and Sprint

Performances: A Randomized Controlled Trial

Article in Journal of Science in Sport and Exercise · March 2021

DOI: 10.1007/s42978-020-00095-w

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Journal of Science in Sport and Exercise
https://doi.org/10.1007/s42978-020-00095-w

ORIGINAL ARTICLE

Effects of Two Isometric Strength Training Methods on Jump

and Sprint Performances: A Randomized Controlled Trial
Danny Lum1,2 · Tiago M. Barbosa2,3,4 · Ranald Joseph1 · Govindasamy Balasekaran2

Received: 7 April 2020 / Accepted: 30 October 2020

© Beijing Sport University 2021

Abstract
Purpose Isometric strength training (IST) with rapid non-sustained contraction (RIST) is effective in improving the ability
to generate force rapidly. However, the neuromuscular adaptation of IST with sustained contraction (SIST) and RIST is not
known. Therefore, the aim of the study was to compare the neuromuscular adaptations of RIST with SIST.
Methods Thirty-three national floorball players (23.9 ± 3.1 years old; 1.69 ± 0.08 m; 64.6 ± 11.1 kg) were recruited for this
study. Pre- and post-test included countermovement jump (CMJ), 30-m sprint (TT30), isometric squat at 90° (ISqT90) and
120° (ISqT120) knee angles. They were randomly assigned to either control (Con) (n = 9), RIST (n = 12) or SIST (n = 12)
group and performed 12 sessions of intervention training. All groups performed the same sets of exercises, but RIST and
SIST had to perform ISqT with and without sustained contraction, respectively.
Results Time × group effect for CMJ height (P = 0.01, ƞ2p = 0.25), peak force (PF) (P = 0.03, ƞ2p = 0.22) and rate of force
development (RFD) (P = 0.02, ƞ2p = 0.22) obtained from ISqT120 were noted. A main effect for time was observed in CMJ
height, PF obtained from ISqT90 and ISqT120, and RFD obtained from ISqT90 (P < 0.01, 0.27 < ƞ2p < 0.57). There was
greater improvement in TT30 (P = 0.043, d = 3.00), ISqT90 PF (P = 0.034, d = 3.12), ISqT120 PF (P = 0.003, d = 4.54) and
ISqT120 RFD (P = 0.033, d = 1.36) in the SIST than the Con group.
Conclusion SIST was more effective in improving strength and dynamic performance as compared to RIST, making it a
viable training method to enhance dynamic performances.

Keywords Countermovement jump · Isometric squat · Peak force · Rate of force development

Introduction capability [21]. As upper and lower limb isometric strength,

assessed using various isometric strength assessment, has
Isometric strength training (IST) is a mode of resistance been reported to have small to very large correlation with
training characterized by production of muscular force sports related dynamic movements (r2 = 0.12–0.70) [22],
without any external movement. This mode of resistance it is possible that performing IST may enhance dynamic
training has various advantages over other dynamic mode, performances.
including lower energy demand and superior at increasing There are multiple studies on the effects of IST on maxi-
isometric strength and joint angle specific force production mum force development and dynamic exercise performance
available in the literature [2–5, 7, 8, 13, 17, 18, 20, 24, 30].
* Danny Lum Burke et al. [8] reported that performing maximal IST
dannylum82@gmail.com resulted in significantly increased maximum hip extensor
force production in as short as 5 days. In addition, Folland
1
Sport Science and Sport Medicine, Singapore Sport Institute, et al. [13] reported that IST resulted in similar magnitude in
3 Stadium Drive, Singapore 397630, Singapore
the improvement of isokinetic knee extension after perform-
2
Physical Education and Sports Science, National Institute ing IST (10 × 2 s × 75% maximal contraction knee extension
of Education, Nanyang Technological University, Singapore,
Singapore at four knee angles) when compared to variable resistance
3 strength training. In contrast, Lee et al. [20] reported that
Polytechnic Institute of Braganca, Bragança, Portugal
the magnitude of improvement in isokinetic leg extension
4
Research Centre in Sports, Health and Human Development strength after performing IST (undergoing 10 × 1 s × 75%
(CIDESD), Vila Real, Portugal

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maximal contraction knee extension at four knee angles) contraction protocol, and similar improvement in the ability
was only half of that after performing isokinetic strength to generate force rapidly as the RIST protocol.
training. Although participants in both studies performed Despite the ability for IST to increase force production,
10 repetitions of isometric contraction per session, the dura- there are also conflicting findings on the effects of IST on
tion of the contraction in Folland et al. [13] ’s protocol was CMJ performance in the current literature. Some studies
double of that in Lee et al. [20] (2 s vs. 1 s). The sustained reported that IST did not result in improvement in CMJ
contraction protocol (i.e. maintaining isometric contraction height [3, 4, 17, 24]; while others reported that IST led to
for > 1 s) used by Folland et al. [13] could have resulted in improvements [5, 7]. It was noted no improvements in jump
relatively greater strength gain than the non-sustain contrac- performance in studies that either did not use multi-joint
tion protocol by Lee et al. [20], as was reported in other stud- exercise, did not perform IST with rapid contraction, or did
ies [3, 30]. Nevertheless, the findings from the aforemen- not perform IST at multiple joint angles [1]. Indeed, these
tioned studies indicated that IST is also an effective method factors were present in studies reporting significant improve-
for increasing muscular strength. However, the use of IST for ments in CMJ height [5, 7]. Even though Bogdanis et al.
the enhancement of dynamic performance requires further [7] noted improvements in CMJ performance, participants
investigation. in this study performed multi-joint IST exercise with rapid
Two studies using the same protocol have reported that contraction and also vertical jumps during training. Thus,
rapid contraction IST without sustaining the isometric con- the effect of performing multi-joint IST exercise with rapid
traction elicited superior gains in the ability to generate contraction alone on CMJ performance is still not known.
force rapidly, as compared to IST that required participant Hence, further investigation is required to investigate the
to sustain isometric contraction [3, 30]. In these studies, one effects of performing multi-joint IST exercise with rapid
group had to perform rapid contraction isometric training contraction on athletic performance like sprinting and
(RIST); whereby, each repetition was executed as fast and jumping.
as hard as possible to, between 80% and 90% maximum Therefore, the aim of the study was to compare the effects
voluntary contraction (MVC) for ~ 1 s (i.e. no sustaining of of RIST with SIST on strength, sprinting and jump perfor-
isometric contraction). The other group, had to execute the mance. It was hypothesized that there would be no difference
isometric contraction gradually to 75% MVC and sustain in sprint and jump performance between interventions, but
for 3 s. In both studies, participants underwent a training SIST will lead to a greater increase in peak force as com-
volume of 4 sets of 10 repetitions in each session, but in pared to RIST.
one study participants attended 16 sessions [30] and in the
other 36 sessions [3]. These two studies reported a superior
improvement in force production at 50–100 ms after per- Methods
forming RIST. However, the group performed the sustain
contraction had superior improvement in maximum force. Experimental Approach to the Problem
Faster sprinters have been reported to produce higher iso-
metric force at 50–100 ms as compared to slower sprinters, A randomised controlled trial design was used to com-
and isometric force at 150 ms was most strongly related to pare the effects of two different IST methods on sprint and
jump height [31]. Therefore, chronic adaptation to RIST has jump performance, and strength increment. Participants
the possibility of improving performance in exercises that were required to complete one preliminary test session
require rapid contraction of muscles. However, it is impor- that included countermovement jump (CMJ), 30-m sprint,
tant to note that maximum strength plays an important role and isometric squat test (ISqT) at two different knee angles
in generating greater muscular power and superior athletic (90° and 120°). Subsequently, participants were randomly
performance [10]. Therefore, it is important to develop a assigned to either control (Con), RIST or SIST groups. The
training protocol that can enhance maximum and rapid force Con group performed the same training program as both
development simultaneously. RIST and SIST but excluded the isometric squat exercise.
Altogether, it seems that a sustain contraction IST leads to The RIST and SIST groups had to complete 6 weeks of IST,
superior maximum strength gain; while, RIST leads to supe- twice per week. All participants completed 12 training ses-
rior gain in the ability to generate force rapidly [3, 30]. How- sions. At the end of the intervention, participants repeated
ever, to the authors’ knowledge, the neuromuscular effect of the three tests.
an IST method that requires rapid and sustained contraction
(SIST) was never compared. Based on the findings of these Participants
two studies, it might be possible that SIST would result in
similar improvements in maximum strength as a sustained Thirteen female and 23 male national floorball players
(age 23.9 ± 3.1 years; stature 1.69 ± 0.08 m; body mass

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64.6 ± 11.1 kg) were recruited for participation in this study. Table 1  Resistance training program
All participants had at least 3 years of experience in playing Exercises Set × repetitions Performed by
floorball competitively. Floorball is an indoor team sport that
involves intermittent high intensity efforts. Study took place ISqT90 and ISqT120 2–3 × 10 × 1 s RIST
sustained
during the general preparation training phase of the perio-
contraction per
disation cycle. A linear periodisation method was adopted angle
for this macrocycle. Two female and one male participants 2–3 × 5 × 3 s SIST
from Con group dropped out from the study due to injury sustained
sustained during their sports training. The final sample size contraction per
angle
was 33. Participants were randomly assigned to Con (female
Single-leg stiff legged deadlift 2–4 × 6–10 Con, RIST, SIST
n = 2, male n = 7), RIST (female n = 4, male n = 8) or SIST
Weighted push up 2–4 × 6–10 Con, RIST, SIST
(female n = 4, male n = 8) training groups.
Weighted pull up 2–4 × 6–10 Con, RIST, SIST
Sample power was computed (G*Power, v.3.1.9.2, Uni-
Pallof press 2–3 × 10/side Con, RIST, SIST
versity of Kiel, Germany) assuming an expected large effect
Side planks 2–3 × 10/side Con, RIST, SIST
size (for instance, f = 0.4), 5% of error probability for 95%
Bird dog 2–3 × 10/side Con, RIST, SIST
of power, three groups (i.e., three conditions), two measure-
Back extension 2–3 × 10 Con, RIST, SIST
ments (i.e., pre- and post-test), correlation among repeated
measures of 0.5 and nonsphericity correction of 1. Computa-
tion showed that a sample size of at least n = 21 was required
to obtain a statistical power of 0.8. SIST. To ensure that participants were performing maxi-
Inclusion criteria included: participants must be medi- mal contraction, an electromyographic bio-feedback system
cally fit (no lower limb, lower back or neck injuries in the (f = 2 kHz; DELSYS™ Trigno Wireless Electromyography
past 6 months); and is a team sport athlete in the national system, Delsys, Natick, MA, USA) was used to provide live
team (floorball). Exclusion criteria included: with medical electromyography data from the Trigno Avanti wireless sur-
contraindications deemed unfit flagged through physical face sensors attached to the distal segment of the right vastus
activity and medical questionnaire that was done prior to lateralis muscle. This was to allow participants to have the
research (including injuries in the past 6 months); non-team perception that their level of effort was being monitored.
sport player; and not in the national team. Principle of progressive overload was incorporated into the
All participants were briefed on the requirements and training program by varying the number of sets and/or repe-
risks involved in the study. Participants were required to sign titions for both training groups. Prior to all training sessions,
a written informed consent prior to the initial testing session. participants completed 15 min of warm up including, jog-
The study commenced after obtaining ethical clearance from ging, side shuffles, high knee, lunge, squats and submaximal
the Nanyang Technological University and Singapore Sport vertical jumps.
Institute Institutional Review Boards.
Testing Sessions
Training Program
Pre- and post-tests were conducted prior to and after com-
All groups (Con, RIST, SIST) continued with their usual pletion of the 6 weeks training program, respectively. Pre-
sport training, which included sport specific technic and tac- test was conducted at the beginning of the training program.
tical training 6 days per week. They were also instructed not Post-test was performed at least 72 h after the last session of
to perform any other form of resistance training apart from the intervention program.
those prescribed for the study. Training program was con- Prior to all testing sessions, participants were required
ducted by the same certified strength and conditioning coach to refrain from consuming alcohol and caffeine, and from
in the Singapore Sport Institute Athletes Performance Gym. participating in intensive training sessions within 24 h. Par-
Both RIST and SIST groups performed the same isomet- ticipants were also asked to avoid the consumption of any
ric squat exercise (Table 1). Both groups were instructed to food and beverages other than water 2 h before each testing
push with maximum force and as fast as possible. The RIST session. Testing sessions were conducted in the Singapore
group was not required to sustain the contraction while the Sports Institute Athletes Performance Gym.
SIST group was required to sustain the contraction for 3 s All testing sessions began with a 5 min moderate intensity
per repetition. Rest interval between sets was 2 min; between jogging on an indoor running track, follow by ten repetitions
repetitions was 5 s for RIST and 10 s for SIST. Therefore, of each lower body exercise including body weight squat,
time to complete each set was ~ 60 s for both groups. Total single leg stiff leg deadlift, side lunges and calf raise. Three
contraction time per set was 10 s for RIST and was 15 s for

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minute of recovery period was given prior to commencing for a period of 4 s. Participants performed the ISqT at each
the test. knee flexion angle twice. Each attempt was separated by a
3 min recovery period [6]. Maximum force and maximum
Countermovement Jump Test rate of force development obtained at each knee angle were
recorded.
The CMJ was performed on a system composed by force
plate, linear position transducer and power cage (FT700 Statistical Analysis
Isotronic Ballistic Measurement System, Fitness Technol-
ogy, Adelaide, Australia). The system includes a force plate All tested variables are expressed by Mean (± 1 SD) and
(f = 600 Hz; 400 series force plate, Fitness Technology, Ade- 95% of confidence interval of the mean differences between
laide, Australia) to record the peak force and power, and a pre- and post-test. Normality of all data was examined using
linear position transducer (LPT) (PT5A-Fitness Technology, the Shapiro–Wilk test of normality, and Levene’s test was
Adelaide, Australia) tethered to the right side of a wooden used to assess the heterogeneity of variance between groups.
dowel with a weight 0.5 kg placed across the participant’s Test–retest reliability was assessed during each testing ses-
shoulders, which was used to record vertical displacement sion using two-way mixed intraclass correlation coefficients
and velocity. The vertical displacement of the linear trans- (ICC) and typical error (TE) were used to assess the repeat-
ducer was determined as the jump height attained [29]. Par- ability of performances between trials for CMJ, TT30 and
ticipants attempted 3 jumps, separated by 30 s intervals. The ISqT. ICC values were deemed as highly reliable if r ≥ 0.80
highest jump height and the peak power that corresponded [11]. TE was calculated by dividing √2 with the standard
to the highest jump obtained were recorded [23]. deviation of the difference between trials [15].
Mixed ANOVAs (between × within-participant analysis;
30‑m Sprint Test 3 training groups × 2 testing times; P < 0.05) was performed
for each selected variable. All assumptions to run ANOVAs
The 30-m sprint from a two-point staggered start was admin- have been checked beforehand, including normality and
istered as a test of sprint ability. All participants performed sphericity. Degrees of freedom were corrected whenever
two trials separated by a 2 min recovery period. Timing sphericity’s assumption was violated. A paired T test was
gates (Swift Speedlight, Wacol, Australia) were set up at 0-, used to determine any pre- and post-test within group dif-
5-, 10-, 20- and 30-m. Participants started from a position ference and a one-way ANOVA was used to determine the
0.2 m away from the timing gate to avoid accidentally trig- differences in percentage change between groups (P < 0.05).
gering it. The best performance from the two trials was used Effect size was computed by partial eta-squared (ƞ2p)
for further analysis. Sprinting power was calculated using and deemed as: without effect if 0 < ƞ2p ≤ 0.01; small if
the analytical procedure proposed by Samozino et al. [26]. 0.01 < ƞp2 ≤ 0.06; medium if 0.06 < ƞ2p ≤ 0.14 and; strong if
ƞp2 > 0.14. Whenever suitable and appropriate, Cohen’s d
Isometric Squat Test (ISqT) was also computed: (1) small effect size if d = 0.20–0.59;
(2) medium effect size if d = 0.6–1.19; (3) large effect size
The ISqT was performed on a force plate (f = 600 Hz; 400 if d = 1.20–1.99 and; (4) very large effect size if d ≥ 2.00
series force plate, Fitness Technology, Adelaide, Australia) [16]. Probabilities were also calculated to establish
to record the peak force (PF) and peak rate of force devel- whether the true (unknown) differences were lower than,
opment (RFD). A sampling frequency of ≥ 500 Hz has similar to, or higher than the smallest worthwhile differ-
been previously reported to provide accurate and reliable ence or change (0.2 multiplied by the between-subject
measurements of peak force, time-specific force values, and SD) [16]. The quantitative chances of obtaining higher or
RFD at predetermined time bands during the IMTP [12]. lower differences were evaluated as follows: 1% = almost
Data on PF and RFD were collected for ISqT at knee flexion certainly not; 1%–5% = very unlikely; 5%–25% = unlikely;
angles of 90° (ISqT90) and 120° (ISqT120) measured using 25%–75% = possible; 75%–95% = likely; 95%–99% = very
a goniometer (full knee extension being 180°). Order of test likely; and 99% = almost certain.
for each knee angle position was randomized. Participants
were asked to adopt the same feet placement as they would
do for the back squat exercise. A bar was placed across the Results
back in the same position as the back squat exercise and was
fixed in the position that allowed the participants to adopt Reliability of the Measures
the two knee flexion angles. Participants were instructed to
exert maximum tension against the bar as fast and as hard as All measured variables were normally distributed and dem-
possible upon tester’s command, and to maintain the tension onstrated similar variance within each group and were highly

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Journal of Science in Sport and Exercise

reliable, based on the ICC > 0.8 criterion (Table 2). In two in Con (P = 0.266 and 0.214, respectively, d = 0.36 and 0.45,
cases (ISqT90_RFD and ISqT120_RFD), the lower bound respectively).
of the 95% CI was under the 0.8 cut-off value. TE in relation
to the pre-test measures were 1.8% for CMJ height, 1.0% for Group Main and Simple Effects
TT30, 3.1% for ISqT90 PF, 6.0% for ISqT90 RFD, 3.5% for
ISqT120 PF and 7.5% for ISqT120 RFD (Table 2). There was an overall small group main effect for all meas-
urements (0.51 < P < 0.99, 0.01 < ƞ2p < 0.16). The percentage
Time × Group Interactions change for CMJ height, TT30, ISqT90 PF and ISqT120 PF
is illustrated in Fig. 1 and the magnitude based inference
Large time × group effect was obtained from ISqT120 for displayed in Table 4. Large differences were observed for
CMJ height (P = 0.01, ƞ2p = 0.25), PF (P = 0.03, ƞ2p = 0.22) change in CMJ height between Con and RIST (P = 0.036,
and RFD (P = 0.02, ƞ2p = 0.22) (Table 3). On average, there d = 3.12), and Con and SIST (P = 0.019, d = 3.54). There
was improvement in CMJ height. Similarly, improvement were also large differences for change in TT30 (P = 0.043,
in PF and RFD obtained from ISqT120 were observed. d = 3.00), ISqT90 PF (P = 0.034, d = 3.12) and ISqT120 PF
Time × group effect in other measured variables showed (P = 0.003, d = 4.54) and ISqT120 RFD (P = 0.033, d = 1.36)
medium-large effect sizes (0.10 < ƞ2p < 0.96). between Con and SIST only. Trivial to large differences
were observed for all measures with TT30 and ISqT120 PF
Time Main and Simple Effects inferred as likely worse and CMJ PP and ISqT90 PF inferred
as possibly worse when comparing RIST to SIST.
Medium-large main effect for time was observed in CMJ
height, PF obtained from ISqT90 and ISqT120, and RFD
obtained from ISqT90 (P < 0.01, 0.27 < ƞ2p < 0.57). Improve- Discussion
ment in CMJ height was observed in both RIST (P = 0.006,
d = 0.30) and SIST (P < 0.001, d = 0.41), but not in Con The current study was the first to compare the effects of
(P = 0.961, d = 0.00). There was a reduction in CMJ peak rapid contraction IST with and without sustained contrac-
power for Con only (P = 0.021, d = 0.37). There was no tion on jumping and sprinting performance. There were
change in TT5, TT10 and sprint relative peak power for time × group interactions for CMJ height, PF and RFD in
all groups. TT30 was improved in SIST only (P = 0.024, ISqT120. Most of these variables improved over time. When
d = 0.12). Improvements were observed in PF obtained from the percentage changes in all variables were compared, RIST
ISqT90 and ISqT120 in both RIST (P = 0.039 and < 0.001, and SIST resulted in small to large, possibly to likely ben-
respectively, d = 0.33 and 0.54, respectively) and SIST eficial effect as compared to Con. In comparison between
(P = 0.002 and < 0.001, respectively, d = 0.61 and 0.68, RIST and SIST, small to large, possibly to likely beneficial
respectively), but not for Con (P = 0.427 and 0.255, respec- effect in favour of SIST were observed for CMJ PP, TT30,
tively, d = 0.09 and 0.18, respectively). Similarly, there ISqT90 PF and ISqT120 PF. These higher probabilities of
were improvements in RFD obtained from ISqT90 and better effects (Table 4) for SIST showed a tendency for the
ISqT120 in both RIST (P = 0.01 and 0.049, respectively, existence of greater training effect.
d = 0.89 and 0.87, respectively) and SIST (P = 0.031 and Previous studies reported that IST with rapid contraction,
0.022, respectively d = 0.71 and 0.58, respectively), but not but no sustained contraction, resulted in a greater improve-
ment in the ability to generate force rapidly; while IST with
3 s sustained and non-rapid contraction resulted in greater
Table 2  Reliability for ISqT performance measures
gains in maximum strength [3, 30]. These findings were sup-
ICC (95% CI) TE ported by the results of the current study. The change in
CMJ height (cm) 0.96 (0.91; 0.98) 0.008
PF achieved from ISqT90 and ISqT120 between RIST and
TT30 (s) 0.99 (0.97; 0.99) 0.04
SIST showed possibly and likely greater beneficial effect,
ISqT90_PF (N) 0.99 (0.98; 1.00) 50.0
respectively, in favour of SIST (Table 4). In corroboration
ISqT90_RFD (N/s) 0.81 (0.56; 0.92) 352.2
with literature, the greater strength increment from SIST, as
ISqT120_PF (N) 0.98 (0.94; 0.99) 70.4
compared to RIST, was most likely due to the greater train-
ISqT120_RFD (N/s) 0.90 (0.76; 0.96) 561.0
ing volume as the total contraction time per set for SIST was
15 s as compared to 10 s for RIST [3, 30]. These results,
95% CI 95% confidence intervals, CMJ countermovement jump, ICC therefore, provide evidence to support our claim that the
intraclass correlations, ISqT90 isometric squat at 90° knee angle, difference in findings between Folland et al. [13] and Lee
ISqT120 isometric squat at 120° knee angle, PF peak force, RFD
peak rate of force development, TE typical error, TT30 30-m sprint et al. [20] was due to the difference in the duration of iso-
time metric contraction. These studies also reported that rapid

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Table 3  Analysis of the variance in the countermovement jump, 30-m sprint and isometric squat tests
Con (n = 9) RIST (n = 12) SIST (n = 12) ANOVA
Pre-mean Post-mean 95% CI Pre-mean Post-mean 95% CI Pre-mean Post-mean 95% CI Time main Group Time × group
(SD) (SD) (SD) (SD) (SD) (SD) effect main interaction
effect

CMJ Height 36.4 36.4 − 2.0; 36.2 39.3 − 5.1; 36.0 39.8 − 5.5; F = 20.47 F = 0.08 F = 5.01
(cm) (9.2) (7.9) 2.1 (10.7) (9.6)** 1.1 (9.5) (8.9)** − 2.1 P < 0.001 P = 0.93 P = 0.01
η2p = 0.41 η2p = 0.01 η2p = 0.25
CMJ PP (W) 3031.1 2827.3 39.9; 3213.0 3063.5 − 84.2; 2938.8 2976.2 − 259.2; F = 3.38 F = 0.45 F = 1.66
(642.3) (451.1)* 367.8 (768.3) (523.7) 383.2 (578.5) (503.4) 184.5 P = 0.08 P = 0.64 P = 0.21
η2p = 0.10 η2p = 0.03 η2p = 0.10
TT30 (s) 4.57 4.58 − 0.10; 4.48 4.46 − 0.03; 4.51 4.45 0.01; F = 2.87 F = 0.18 F = 2.37
(0.37) (0.33) 0.01 (0.42) (0.43) 0.06 (0.50) (0.47)* 0.11 P = 0.10 P = 0.84 P = 0.11
η2p = 0.09 η2p = 0.01 η2p = 0.14
Sprint Rel. PP 27.4 25.4 − 0.3; 29.1 29.1 − 0.8; 28.9 29.1 − 1.7; F = 2.17 F = 0.54 F = 2.87
(W/kg) (5.1) (5.9) 4.4 (7.4) (7.5) 0.3 (0.85) (0.79) 1.3 P = 0.15 P = 0.59 P = 0.07
η2p = 0.07 η2p = 0.04 η2p = 0.16
ISqT90 PF (N) 1550.9 1579.1 − 105.9; 1593.3 1696.4 − 200.0; 1494.5 1686.0 − 346.9.0; F = 11.31 F = 0.203 F = 2.11
(287.8) (314.6) 49.5 (331.2) (302.5)* − 6.2 (311.8) (312.0)** − 36.2 P < 0.001 P = 0.82 P = 0.14
η2p = 0.27 η2p = 0.01 η2p = 0.12
ISqT90 RFD 4496.6 5121.1 − 1829.9; 5490.4 7672.8 − 3228.6; 5963.0 7928.8 − 3714.3; F = 18.52 F = 2.75 F = 1.59
(N/s) (1444.8) (1977.8) 580.8 (2476.7) (2400.9)* − 1136.2 (2609.8) (2921.5)* − 217.2 P < 0.001 P = 0.80 P = 0.22
η2p = 0.38 η2p = 0.16 η2p = 0.96
ISqT120 PF (N) 1984.5 2078.6 − 270.8; 1932.6 2171.0 − 335.0; 1865.3 2229.2 − 519.8; F = 39.11 F = 0.01 F = 4.21
(442.5) (594.9) 82.7 (452.6) (427.5)** − 141.8 (483.2) (578.0)** − 208.1 P < 0.001 P = 0.99 P = 0.03
η2p = 0.57 η2p = 0.00 η2p = 0.22
ISqT120 RFD 7481.8 5669.4 − 1284.9; 5966.3 8933.7 − 5935.1; 7092.7 9428.6 − 4266.6; F = 2.79 F = 4.23 F = 4.23
(N/s) (5052.2) (2668.4) 4909.6 (2712.3) (3961.8)* 0.4 (4503.7) (3453.7)* − 405.2 P = 0.11 P = 0.51 P = 0.02
η2p = 0.09 η2p = 0.04 η2p = 0.22
CMJ countermovement jump, Con control, EIST explosive contraction isometric training, ES Cohen’s d, 95% CI 95% confidence interval of the mean difference between pre- and post-test,
ISqT90 isometric squat at 90° knee angle, ISqT120 isometric squat at 120° knee angle, PF peak force, PP peak power, RFD peak rate of force development, SIST sustain and explosive isometric
training, TT30 30-m sprint time
*Denotees significant difference from Pre-test (P < 0.05)
**Denotees significant difference from Pre-test (P < 0.01)
Journal of Science in Sport and Exercise
Journal of Science in Sport and Exercise

Fig. 1  Percentage change for: a A 20 B 15

CMJ height, b CMJ peak power,
c TT30, d sprint peak power, e * 10

Percentage Change (%)

Percentage Change (%)
15 *
ISqT90 peak force, f ISqT120
peak force, g ISqT90 RFD, h 5
ISqT120 RFD. *Significant 10 Con 0
difference from Con (P < 0.05).
RIST -5
**Significant difference from
5
Con (P < 0.01) SIST
-10
0 -15

-5 -20

1
C D 15
Percentage Change (%)

0.5 10

Percentage Change (%)

0 5
0
-0.5
-5
-1
-10
-1.5 -15

-2 * -20

E 20
* F 25 **
20
Percentage Change (%)
15
Percentage Change (%)

15
10
10
5
5
0
0

-5 -5

G 115 H 160
Percentage Change (%)

95 130
Percentage Change (%)

*
75 100
55 70
35 40
15 10
-5 -20
-25 -50

contraction method was more effective in improving the could be because functional adaptation to rapid contraction
ability to generate force rapidly as compared to sustained method (i.e. improved the ability to generate force rapidly)
contraction method. The current study was the first to may be negated when combined with sustained contraction
investigate on the effects of a sustained contraction method method, suggesting that there might be some interference
executed rapidly. However, SIST possibly resulted in lower effect [19].
effect for the improvement of RFD achieved from ISqT120 Jump height has been reported to be strongly correlated
as compared to RIST. A possible reason for this finding with lower limb strength, and stronger individuals have been

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 Journal of Science in Sport and Exercise

Table 4  Magnitude-based inference on the changes in dynamic per- 7] but not others [3, 6, 17, 24]. Common factors present in
formance variables from pre- to post-test between groups the IST of the current research and studies that reported
Comparisons Changes observed for pre vs. post improvement in jump height after IST are, the use of multi-
joint exercise, performing IST with rapid contraction and/or
P d Percent changes of better/trivial/
worse effect performing IST at multiple joint angles [5, 7]. These were
factors missing in those that fail to report an improvement
CMJ height in jump height after performing IST [21].
RIST vs. Con 0.050 3.12 93.6/5.5/0.9 Likely better Several studies have reported that PF and RFD achieved
RIST vs. SIST 0.779 0.45 22.1/36.4/41.5 Unclear from ISqT were inversely correlated with sprint time [32, 33,
SIST vs. Con 0.008 3.54 98.8/1.1/0.1 Very likely better 36]. However, this might be the first study to investigate the
CMJ PP effects of ISqT on sprint performance. The results showed
RIST vs. Con 0.468 0.34 59.4/29.1/11.5 Possibly better an improvement over time in TT30 in SIST but not in RIST.
RIST vs. SIST 0.270 0.46 5.8/20.9/73.3 Possibly worse In regard to sprint relative peak power, a small effect size
SIST vs. Con 0.060 0.91 92.4/6.5/1.1 Likely better was observed for SIST (d = 0.24). The 1.4% improvement in
TT30 30-m sprint time in the SIST was comparable to that from
RIST vs. Con 0.343 1.40 67.9/24.2/7.9 Possibly better a study that reported soccer players significantly improved
RIST vs. SIST 0.232 1.60 4.9/18.8/76.3 Likely worse 40-m sprint time by ~ 1.2% after performing heavy squat and
SIST vs. Con 0.048 3.00 93.8/5.4/0.8 Likely better combined heavy squat and plyometric training [25]. The
Sprint Rel. PP abilities to apply greater force and produce high RFD dur-
RIST vs. Con 0.044 0.90 72.4/10.4/17.2 Possibly better ing ground contact are some of the characteristics that deter-
RIST vs. SIST 0.809 0.10 23.2/36.8/40.0 Unclear mine faster running speed [34, 35]. In addition, it has been
SIST vs. Con 0.071 0.83 91.2/7.5/1.3 Likely better reported that an increase in lower limb strength enhances
ISqT90 PF sprinting performance [27]. Therefore, based on these past
RIST vs. Con 0.166 1.45 82.1/14.6/3.4 Likely better findings, the improvement in 30-m sprint observed in SIST
RIST vs. SIST 0.267 1.81 5.8/20.7/73.5 Possibly worse may also be attributed to the improvement in maximal force
SIST vs. Con 0.050 3.12 93.1/5.9/0.9 Likely better and RFD development. The lower magnitude of strength
ISqT90 RFD increment and lack of improvement in 30-m sprint time
RIST vs. Con 0.064 0.89 92.1/6.8/1.2 Likely better observed in RIST supports this claim. This suggests that
RIST vs. SIST 0.898 0.05 35.6/37.7/26.7 Unclear team sport athletes may perform squats using SIST method
SIST vs. Con 0.144 0.70 84.0/13.1/2.9 Likely better as an alternative to heavy dynamic squat for enhancing sprint
ISqT120 PF
performance.
RIST vs. Con 0.045 2.65 94.2/5.0/0.8 Likely better
The results from this study should be interpreted in light
RIST vs. SIST 0.170 2.03 3.4/15.0/81.6 Likely worse
of some limitations. First, the amount of force produce
SIST vs. Con 0.010 4.54 96.5/3.4/0.1 Very likely better
for each repetition during IST would affect the magnitude
ISqT120 RFD
of strength gain [3, 21, 30]. Therefore, the magnitude of
RIST vs. Con 0.008 1.37 98.8/1.1/0.1 Very likely better
strength gain was dependent on participants’ compliance
RIST vs. SIST 0.390 0.36 64.5/26.4/9.1 Possibly better
to perform each repetition with maximal effort. Although
SIST vs. Con 0.008 1.36 98.8/1.1/0.1 Very likely better
EMG live feedback during training was employed to give
participants the perception that their effort was being moni-
tored, force production was not measured. Second, although
reported to jump higher than weaker individuals [28]. The participants were athletes in the national team, they did not
current results indicated that CMJ height was improved perform regular strength training prior to participating in
over time by 10.8% and 12.1% in RIST and SIST, respec- the study. The magnitude of improvement in strength and
tively, with no difference in percentage change between the dynamic performances might be smaller if participants had
intervention groups. These magnitudes of improvement are been resistance trained prior to participation [1]. Finally,
comparable to studies that investigated the effects of heavy although the current results showed greater improvement
(70%–95% of 1 repetition maximum) dynamic squats and in strength and dynamic performances in SIST group, it is
plyometric exercises on CMJ height in team sports athletes important to note that this could be attributed to the greater
[9, 14, 25, 28]. This suggests that performing ISqT training volume of training performed as compared to RIST (15 s vs.
using both RIST and SIST methods might be as effective 10 s isometric contraction per set). It is not known if results
as performing dynamic squat training in improving jump- would differ if total contraction time were to be equalised
ing performance in team sports athletes. The present find- between the two training groups.
ing is in agreement with some previous studies on IST [5,

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Journal of Science in Sport and Exercise

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