Blood flow restriction training improves explosive power in athletes across pooled trialsBlood Flow Restriction Training Improves Explosive Power in Athletes

Journal of strength and conditioning research Published September 12, 2026 Study authors: Dong Yuduo, Shi Beibei, Li Chunlei PubMed ↗ DOI ↗ Editorial oversight: Dr. Ji-eun Park, MD · Brain, Mind & Pain

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Key Takeaway

Consider BFRT as a low-load option for explosive power in athletes, but note safety data were not reported.

This meta-analysis examined the effects of blood flow restriction training (BFRT) on explosive power parameters in competitive athletes, pooling data from 362 participants. The authors report small-to-moderate improvements in overall explosive performance (SMD = 0.46).

Specific outcomes showed significant benefit: vertical jump (SMD = 0.52), 30-meter sprint (SMD = -0.52), change of direction (SMD = -0.46), and mean explosive power (SMD = 0.54). Standing long jump and peak power were also listed as secondary outcomes, though pooled estimates for these were not reported in the source data.

The authors note that the results are reported as associations between BFRT and performance improvements, despite the meta-analysis including randomized trials. Certainty of evidence was not reported, and no adverse events, serious adverse events, discontinuations, or tolerability data were provided. Funding and conflicts of interest were not reported.

The authors suggest that optimal results may require specific pressure thresholds and training parameters, but these subgroup findings should be interpreted cautiously. The practice relevance centers on BFRT as a potent low-load strategy to enhance or maintain explosive qualities, particularly during rehabilitation or periods of load management.

Key limitations include the absence of reported certainty of evidence, safety data, and funding disclosures. Clinicians should interpret these pooled associations conservatively, recognizing that the meta-analysis does not establish causality and that optimal training parameters remain uncertain.

This review of several studies looked at how blood flow restriction training (BFRT) affects the physical performance of 362 competitive athletes. BFRT involves using a cuff to limit blood flow during exercise. The researchers looked at several metrics, including vertical jumps, sprinting, and changes in direction.

The results showed that athletes who used BFRT saw small to moderate improvements in overall explosive performance. Specifically, the data showed significant benefits for vertical jumps, 30-meter sprints, and changes of direction. There were also significant improvements in mean explosive power.

While the results are promising, it is important to note that these findings are based on a meta-analysis of other studies. The results show a link between BFRT and better performance, but they do not prove a direct cause. Because this is a summary of different studies, the exact conditions and safety levels can vary. Athletes should talk to a coach or medical professional before starting a new training method.

What this means for you:

BFRT shows a link to improved explosive power and sprinting in athletes, especially during low-load training.

Common questions

What specific athletic skills did BFRT improve?

The study found that BFRT led to significant benefits in several areas. These included vertical jumps, 30-meter sprints, and changes of direction. It also showed significant improvements in mean explosive power. These results suggest BFRT can be a useful tool for maintaining explosive qualities during periods of lower training intensity.

Is BFRT safe for athletes to use?

The data provided did not report any specific adverse events or safety concerns for the 362 athletes involved in the analyzed studies. However, because these results are from a meta-analysis, you should consult with a medical professional or a certified trainer to ensure the method is safe for your specific needs.

How does BFRT compare to traditional training?

BFRT is described as a potent low-load strategy. It can help athletes improve or maintain explosive performance, which is especially useful during rehabilitation or when an athlete needs to manage their training load. It provides a way to target power without using very heavy weights.

Study Details

Study typeMeta analysis

EvidenceLevel 1

Follow-up1.4 mo

PublishedSep 2026

PMID42566916

View Original Abstract ↓

Dong, Y, Shi, B, and Li, C. Effects of blood flow restriction training on explosive power in athletes: A systematic review with meta-analysis. J Strength Cond Res 40(9): 1147-1159, 2026-The primary objective of this systematic review and meta-analysis was to quantify the effects of blood flow restriction training (BFRT) on explosive power parameters in competitive athletes and to identify specific programming variables that govern transfer to field-relevant performance outcomes. A computerized search was conducted across 7 electronic databases, resulting in the inclusion of 20 randomized trials involving 362 competitive athletes. Outcomes assessed included vertical jump, 30-meter sprint, change of direction (COD), standing long jump, mean explosive power (MEP), and peak power. Dependence among multiple outcomes was handled using 2- or 3-level random-effects models. The findings indicated that BFRT produced a small-to-moderate improvement in overall explosive performance (standardized mean difference [SMD] = 0.46). Specifically, significant benefits were observed for vertical jump (SMD = 0.52), 30-meter sprint (SMD = -0.52), COD (SMD = -0.46), and MEP (SMD = 0.54). Moderator analyses revealed that optimal results require a training frequency of ≥3 sessions per week for a duration exceeding 6 weeks. Furthermore, cuff pressures exceeding 150 mm Hg were significantly more effective for enhancing overall power and MEP, whereas pressures ≤150 mm Hg were superior for COD and standing long jump. In conclusion, BFRT effectively improves key explosive performance metrics in athletes and serves as a potent low-load strategy to enhance or maintain explosive qualities, particularly during rehabilitation or periods of load management. For optimal results, strength and conditioning professionals should fine-tune frequency, duration, pressure, and cuff width based on the specific physiologic and technical demands of the target performance outcome.

Blood flow restriction training improves explosive power in athletes across pooled trialsBlood Flow Restriction Training Improves Explosive Power in Athletes

Common questions

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