Abstract
Plyometric training is a form of jump training that is a useful method to improve sprinting speed due to its propensity to improve neural efficiency, increase joint stiffness and contraction speed. While research has shown that plyometrics can improve jumping and sprinting performance, no studies have compared the effects of different types of plyometric training on sprinting speed in young females. Therefore, the aim of the study was to compare different forms of plyometric training (horizontal and vertical) on sprinting performance in young females. Thirty young females from a private girls college were randomly divided into two groups and trained for seven weeks, twice a week; vertical plyometric (n=11, age 13.50 ± 0.96, peak heigh velocity-PHV: 1.60 ± 1.14), horizontal plyometric training (n=10, 13.40 ± 0.92, PHV:1.60 ± 0.93), and a physical education class as a control (n=15, age, 15.60 ± 0.31, PHV: 2.90 ± 0.55). Participants were tested for sprinting kinetics i.e. force (Fo), maximum power (Pmax), theoretical velocity (Vo), maximal velocity (Vmax), 10, 20 and 30 m split times using a radar gun over 30 m, isometric strength, vertical jump height and horizontal jump distance before and after the intervention. Both the intervention groups significantly improved all performance variables (g= 0.32- 1.30; p<0.05). The vertical group improved all kinetic variables except Fo and Pmax whereas the horizontal group improved all kinetic variables with a greater effect size g= 0.40-1.30. In comparison to the control group, the vertical group significantly improved Vo, Vmax, vertical and broad jump scores whereas the horizontal group significantly improved broad jump and 20 m split time scores (p<0.05). The findings of this study suggest that horizontal plyometric training is more effective in improving sprinting kinetics.
Highlights
Plyometric training (PT) has repeatedly been shown to improve jumping and sprinting ability in adults (Saez de Villarreal et al, 2012)
The VT group significantly improved in all variables of interest except for Fo and Pmax, with effect size (ES) ranging from g=0.32 to g=0.64
Post hoc analysis showed that the VT group had significantly higher post scores compared to the CON group for Vo, Vmax, Vertical jump (VJ), and broad jump (BJ) whereas the HT group had significantly higher post scores for 20 m split time and BJ compared to the CON group (p
Summary
Plyometric training (PT) has repeatedly been shown to improve jumping and sprinting ability in adults (Saez de Villarreal et al, 2012). PT is characterized by rapid movements that can improve neural efficiency (Davies et al, 2015) It consists of three phases: 1) the eccentric (preactivation) phase, 2) the isometric (amortization) phase, and 3) the concentric (shortening) phase (Davies et al, 2015). The Golgi tendon organs are stretched more than in regular strength training (ST), which results in greater inhibition of the protective function of these organs and, greater power output (Davies et al, 2015; Sale,1988). These physiological adaptations are associated with increased joint stiffness, improved muscle strength, increased contraction speed, and improved dynamic stability and neuromuscular control (Sale, 1988)
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