Kick up your warmup: A quick squat drill can help your leg muscles fire more explosively, a Spanish study suggests.

After swimmers did 4 reps of a high-load squat exercise, they not only dived farther and faster but also kicked more powerfully, improving their 100-meter swim performance.

The researchers think the drills incites a phenomenon called “post-activation potentiation,” which primes your muscles to generate powerful strength.

 But the move isn’t just a boon for swimmers. It can help enhance your performance on any activity that requires fast, powerful moves, like basketball, intervals, or a tough workout.

Try split jumps (4 per side) right before you begin your sport or training session.

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