A-Z of Program Design – Squat Performance

The squat exercise is a fundamental lift within strength and conditioning and performance training, improving an athlete’s ability to generate greater ground reaction forces and to produce higher torque magnitudes at the ankle, knee and hip, all of which contribute significantly to acceleration, maximal sprint, vertical jump performance and more. However, the performance of a squat and all its variants requires optimal ankle, knee and hip mobility, trunk stabilisation and strength, lumbopelvic control, and potential technique modifications depending on individual biomechanics.

Therefore, the aim of this short course is provide performance coaches with a greater understanding of the squat mechanics, including potential mobility restrictions and stability limitations, individual anthropometrics which may affect squat performance, and periodisation strategies which can be implemented to improve squat movement quality and squat strength performance.