Unlocking Your Peak Performance Potential
By: Davyn Braker + Brandon Hogan
If you’re looking to take your speed and jumping performance to new heights (literally), then it’s time to embrace a game-changer: Partial Range of Motion (ROM) training. It’s a great tool to add to your usual workout—targeting the critical segments of your movements and turning you into a more explosive, faster, and more powerful athlete. So, what’s the secret behind this training method, and how can it help you crush it on the field, track, or court?
Let’s dive in.
What is Partial Range of Motion (ROM) Training?
Partial ROM training focuses a portion of a joint's full range of movement. Instead of doing full squats, for example, you may focus only on the top half or bottom half. Why? Because you can lift heavier, recruit more muscle fibers, and concentrate on specific angles that are key for sports performance—especially for activities that require speed and jumping.
It’s all about maximizing strength and power where you need it most, without getting bogged down by the rest of the movement.
Speed Demons: How Adding In Partial ROM Can Supercharge Your Sprinting Ability
1. Increased Power and Strength
When you’re aiming to boost speed, the more power you can pack into each stride, the faster you’ll fly. By focusing on just the most crucial phases of a movement, you can lift heavier weights and build power in positions that simulate more of a game-like movement..... like a pro. Think of it as leveling up your hip flexors, quadriceps, and calves at key angles to boost your stride's power.
Sprinter’s Secret: Stronger hip flexors + powerful quads = more explosive strides and faster acceleration.
2. Enhanced Neuromuscular Coordination
Partial ROM training sharpens your brain-muscle connection by zoning in on specific movements and muscle groups. This means your body becomes a well-oiled machine, reacting faster and more explosively when it counts.
Sprinter’s Edge: Think quicker starts off the blocks and faster reaction times. Who doesn’t want to leave their competition eating dust?
3. Reduced Risk of Injury
By focusing on strengthening muscles and joints within their functional ranges, Partial ROM training helps athletes build resilience. It’s a smart way to maintain strength during recovery from an injury—without stressing healing tissues.
Sprinter’s Lifeline: Strong, stable joints mean fewer sprains and strains, keeping you running (and winning) all season long.
Jump Higher, Jump Better: The Vertical Edge of Partial ROM Training
1. Improved Explosive Power
When it comes to jumping, it’s all about that launch. Partial ROM exercises like partial squats focus on the most important phase—the takeoff. You’ll overload the muscles involved, developing power that propels you higher and farther.
Jump Star: Whether you’re going for a slam dunk or spiking a volleyball, the extra lift will give you an edge over the competition.
2. Increased Muscular Endurance
Partial ROM allows you to handle heavier weights, which translates to greater endurance during games or matches that demand repeated explosive efforts. Think of it as your secret weapon to keep jumping high even in the final minutes of a tough match.
Jump Warrior: With endurance on your side, you’ll be making clutch plays when everyone else is running out of gas.
3. Sport-Specific Strength Gains
By targeting the joint angles and muscle groups most relevant to your sport, Partial ROM training delivers functional strength that actually shows up in your performance. In other words, you’re not just training hard—you’re training smart.
Jump Master: Dialed-in strength means a better jumping technique and more efficient movement, whether you’re going for height or distance.
Key Partial ROM Exercises for Speed & Jumping Performance
Ready to put Partial ROM training into action? Here are some of the best moves to add to your routine:
Partial Squats: Focus on the top range to strengthen your quads and hip flexors. Perfect for boosting both acceleration and takeoff power.
Box Jumps: Concentrate on the explosive push-off. This exercise is a double-win for improving power and coordination.
Partial Deadlifts: Work the top half to build hip extension power. Ideal for athletes looking to sprint faster and jump higher.
Bench Press Lockouts: Target the upper part of the bench press to strengthen your triceps and shoulders, which can improve upper body stability during sprints and jumps.
Pro Tips for Partial ROM Success
Progressive Overload: Gradually increase the weight to keep challenging your muscles and seeing gains.
Proper Technique: Form is key—no shortcuts here! Stick to the right movement patterns to maximize benefits and minimize injury risk.
Mix it Up with Full ROM: While partial ROM is powerful, don’t ditch full-ROM training. Combining both ensures balanced strength and development across your entire body.
Why Partial ROM Training Will Give You the Competitive Edge
Want to be faster, jump higher, and outperform your rivals? Incorporating Partial ROM exercises into your training regimen might just be your ticket to dominating in your sport. Whether you’re on the track or in the air, this focused training will give you more power, better neuromuscular coordination, and increased endurance.
Now it’s time to add these exercises to your routine and see the results for yourself. It won’t take long before you notice the difference—whether you’re blowing past opponents or leaping to new heights. Get ready to unleash the best version of yourself. Train smarter, push harder, and take your performance to new levels with Partial ROM training!
References:
National Strength and Conditioning Association (NSCA) – Discusses the advantages of partial ROM training.
Journal of Strength and Conditioning Research – Explores the impact of partial vs. full ROM training.
Strength and Conditioning Journal – Insights into practical applications of partial ROM training.