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Forty recreationally-trained individuals completed four testing sessions to determine whether lateral bounds (LB) or weighted lateral bounds enhanced change-of-direction (COD) speed measured by the 505 COD speed test. Session 1 included vertical jump and lateral bound (LB) testing to measure power. Sessions 2-4 involved three randomized conditioning activities (CA): 3 × 5 LB; 3 × 5 weighted LB (10% body mass provided by a weighted vest); and a control condition (4-min rest). The 505 COD speed test was performed 5- and 2.5-min pre-CA, and ~15 s, 4, 8, 12, and 16 min post-CA. A 3 × 6 repeated measures analysis of variance (ANOVA) calculated performance changes across time points post-CA. A 3 × 2 repeated measures ANOVA analyzed best potentiated performance. Smallest worthwhile change (SWC) measured within-subject 505 COD speed test performance. Partial correlations controlling for sex calculated relationships between the vertical jump, LB, and percent potentiation. There were no differences ( p = 0.919) in 505 time relative to baseline for any CA, nor was the SWC exceeded. The best potentiated 505 time was faster ( p &lt; 0.001) than baseline for all CA, with no between-CA differences. There were no significant ( p = 0.056-0.993) correlations between power and potentiation. LB and weighted LB did not potentiate the 505 COD speed test, although performance was not hindered.

The Effects of Lateral Bounds on Post-Activation Potentiation of Change-of-Direction Speed Measured by the 505 Test in College-Aged Men and Women