The Study
Effect of different velocity loss thresholds during a resistance training program on jump and sprint performances in trained female athletes
This study tried to see if two different ways of doing squats made athletes jump or run faster. It found that both ways helped a little, but we can't say one was definitely better than the other because the group was too small. So, it shows a hint that one might work better, but it's not proof.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
Two groups of female basketball players lifted weights with different rules: one stopped when they slowed down a little (10%), the other when they slowed down more (20%). Both got stronger and sprinted faster, but only the group that stopped earlier jumped higher.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 560 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — getting stronger and sprinting faster matters for basketball, and doing half the work to get similar gains could save time and reduce fatigue.
- 2The 10% group jumped 1.3x higher (d=1.30) and sprinted 10m in 0.62x faster (d=0.62).
- 3The 20% group got stronger (d=0.62) and sprinted similarly (d=0.56), but didn't jump higher.
- 4The 10% group did half the reps.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
PLOS One
Year
2026
Authors
Hiroki Kambara, Kazuhiro Sakamoto, Yuya Watanabe, Mitsuo Neya
Related Content
Claims (6)
Training with weights at 70–85% of maximum capacity results in larger increases in maximal strength and power than training with lighter weights.
Trained female basketball players who did velocity-based squat training for 8 weeks with either 10% or 20% velocity loss did not show any increase in their countermovement jump performance.
Trained female athletes who stop sets when their lifting speed drops by 10% complete about half the total work compared to those who stop at 20% speed loss, but gain the same amount of strength and sprint speed.
In trained female basketball players, an 8-week resistance training program with a 10% velocity loss improved vertical jump and sprint speed more than a program with a 20% velocity loss, which did not improve vertical jump despite similar gains in sprinting and maximum strength.
Trained female basketball players who perform resistance training with either 10% or 20% loss of movement speed during lifts show equal and significant gains in squat strength and sprint performance over time.
Trained female basketball players who perform velocity-based resistance training at 0.7 meters per second show improved sprint speed and strength without needing to lift maximal weights or do high volumes of exercise.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.