Correlation between squatting and how fast you can run

August 1st, 2016 by


I was just going through the June issue of the Journal of Strength & Conditioning Research and came across a study that showed a correlation between squatting and how fast you can run. See below for more.

In this study, researchers put seventeen elite level professional soccer players on a 6-week strength training program. They worked out twice a week performing full squats, romanian deadlifts and Nordic lowers. On one day they performed all three exercises by doing 3 sets of 3 reps. Whereas on the other training day they performed 4 sets of 5 reps for full squats and Romanian deadlifts. For the Nordic lowers they performed 3 sets of 4-6 reps.

Before and after the study, the researchers measured the squat strength and sprint speed at 5m, 10m, and 20m. What they found was that squat strength significantly increased after 6 weeks. They also found that sprint times for all distances significantly decreased as well.

Therefore, if you’re looking to decrease your sprint times or even be quicker when playing sports like soccer, baseball or basketball this summer, then you might want to try building up your lower body strength by focusing on improving your squat strength. That and try sprinting. :-)

Styles, WJ et al. (2016) Effects of Strength Training on Squat and Sprint Performance in Soccer Players. Journal of Strength & Conditioning Research. Volume 30 – Issue 6 – p 1534–1539.