Metastability in plyometric training on unstable surfaces: a pilot study.

Armin Kibele,Claudia Classen,Thomas Muehlbauer,David G Behm,Urs Granacher

doi:10.1186/2052-1847-6-30

Abstract

BackgroundIn the past, plyometric training (PT) has been predominantly performed on stable surfaces. The purpose of this pilot study was to examine effects of a 7-week lower body PT on stable vs. unstable surfaces. This type of exercise condition may be denoted as metastable equilibrium.MethodsThirty-three physically active male sport science students (age: 24.1 ± 3.8 years) were randomly assigned to a PT group (n = 13) exercising on stable (STAB) and a PT group (n = 20) on unstable surfaces (INST). Both groups trained countermovement jumps, drop jumps, and practiced a hurdle jump course. In addition, high bar squats were performed. Physical fitness tests on stable surfaces (hexagonal obstacle test, countermovement jump, hurdle drop jump, left-right hop, dynamic and static balance tests, and leg extension strength) were used to examine the training effects.ResultsSignificant main effects of time (ANOVA) were found for the countermovement jump, hurdle drop jump, hexagonal test, dynamic balance, and leg extension strength. A significant interaction of time and training mode was detected for the countermovement jump in favor of the INST group. No significant improvements were evident for either group in the left-right hop and in the static balance test.ConclusionsThese results show that lower body PT on unstable surfaces is a safe and efficient way to improve physical performance on stable surfaces.

Highlights

In the past, plyometric training (PT) has been predominantly performed on stable surfaces
Experimental approach To evaluate the effects of short-term PT on stable or unstable surfaces on athletic performance measures, physically active male sport science students who were inexperienced in resistance training were randomly divided into a lower-body stable and unstable PT group
For the pre-post analysis, significant differences were found across both groups for the Hexagonal Obstacle Test (HOT), dynamic balance, Countermovement Jump (CMJ) test, hurdle jumps, and Isometric leg extension strength (ILES) with η2 effect sizes ranging between 0.29 and 0.67

Summary

Introduction

Plyometric training (PT) has been predominantly performed on stable surfaces. The purpose of this pilot study was to examine effects of a 7-week lower body PT on stable vs unstable surfaces. This type of exercise condition may be denoted as metastable equilibrium. In many instances, athletes, when executing plyometric skills, experience balance disturbances due to tackling opponents, cutting maneuvers, slippery turf, or strong winds. In these cases, plyometric skills incorporate balance demands during force development.

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