High-intensity Plyometric Training Research Articles

Long-Term High-Intensity Plyometric Training Increases Muscle Strength and Power of The Lower Body in Young Healthy Males

Long-Term High-Intensity Plyometric Training Increases Muscle Strength and Power of The Lower Body in Young Healthy Males

The effect of high-intensity plyometric training on anaerobic performance parameters: a pilot study in U17 elite A league.

The aim of this study was to examine the effects of high-intensity plyometric training (HIPT) on some parameters in elite soccer players in the U17. Volunteer soccer players were randomly divided into two groups according to their positions: the regular training (RT) group (age: 16.71±0.47 years; stature: 163.46±3.31 cm; body weight: 61.04±1.59 kg) and the HIPT group (age: 16.64±0.50 years; stature: 165.60±3.03cm; body weight: 59.76±1.92 kg), and each group included five defenders, five midfielders, and four attackers. While the RT group did only routine soccer training, the HIPT group performed high-intensity plyometric training three days a week in addition to routine soccer training. In the study, body weight, stature, sprint (10 m, 30 m, and 40 m), jump (standing long jump, right and left-limb triple hop) and 5-0-5 change of direction speed test measurements of the soccer players were taken. Skewness and Kurtosis values obtained from the pre-test and post-test measurements were calculated to test whether the normality assumption of the study was met. A mixed measure two-way ANOVA test was used to determine the difference between the pre-test and post-test. The significance was set as p<0.05. The results indicated that 8-week high- intensity plyometric training provided more improvement in measured performance parameters than routine soccer training. As a result, when the data obtained is examined, it can be said that HIPT had better values in sprint, jump, and change of direction parameters, so plyometric training was more beneficial for anaerobic parameters than routine soccer training in children. It is recommended that the trainers make their plans considering these results.

Effects of varied packages of plyometric training on selected motor ability components among university students

Background and Study Aim. The main focus of the study was to examine the effect of varied packages of plyometric training on speed, leg explosive power, and muscular endurance among university students.&#x0D; Material and Methods. Sixty subjects (age= 21.37+1.40) were divided into two groups namely, Control Group (CG, n=15) and Experimental Group (EG, n=45). The EG was further divided into three different groups based on the different training packages such as Low, Medium, and High-Intensity plyometric training. The .05 level of confidence was fixed as the level of significance to test the ‘F’ ratio obtained by the analysis of covariance, which was considered as appropriate. Plyometric training for a period of eight weeks offered to the participants of the Experimental Group.&#x0D; Results. The results revealed that various plyometric training programs have produced significant development in improving motor ability components such as speed, leg explosive power, and muscular endurance of the participants (p&lt;.05). The results indicated that high-intensity plyometric training was noticed as superior then low and medium intensity plyometric training in the perspective of the effect of varied packages of plyometric on selected motor ability components among participants.&#x0D; Conclusion. Keeping in view the utility and importance of plyometric training, we recommended that the exercise protocol used in this study may helpful for the development and improvement of such components to get peak performance in sports.

The Influence of Low Intensity-High Intensity Plyometric Training and Hand-Eye Coordination on Jump Shoot Ability in Basketball Players of Bhinneka Solo Club: Randomized Control Trial

Various studies have been carried out to improve jump shoot ability of basketball, both by simple exercises and modifications to the form of training. The purpose of this study is to determine the influence of low intensity-high intensity plyometric training and hand-eye coordination on jump shoot ability. This study was conducted on basketball players of Bhinneka Solo club. The method used in this study was an experimental method with a 2 x 2 factorial design. The sample size in this study was 40 players obtained through purposive sampling. Data analysis techniques in this study used ANOVA, Saphiro Wilk test (Lilliefors test with α = 0.05) and homogeneity variance test (Leve's test with α = 0.05). The results show that (1) high intensity plyometric training has a significant influence on jump shoot basketball ability compared to low intensity plyometric training, (2) high hand-eye coordination has a significant influence on jump shoot basketball ability compared to low hand-eye coordination, (3) there is an interaction between low intensity and high intensity plyometric training and hand-eye coordination to jump shoot basketball ability.

Men and Women Exhibit Similar Acute Hypotensive Responses After Low, Moderate, or High-Intensity Plyometric Training.

The aim of this study was to compare the acute effects of low-, moderate-, high-, and combined-intensity plyometric training on heart rate (HR), systolic blood pressure (SBP), diastolic blood pressure (DBP), and rate-pressure product (RPP) cardiovascular responses in male and female normotensive subjects. Fifteen (8 women) physically active normotensive subjects participated in this study (age 23.5 ± 2.6 years, body mass index 23.8 ± 2.3 kg · m(-2)). Using a randomized crossover design, trials were conducted with rest intervals of at least 48 hours. Each trial comprised 120 jumps, using boxes of 20, 30, and 40 cm for low, moderate, and high intensity, respectively. For combined intensity, the 3 height boxes were combined. Measurements were taken before and after (i.e., every 10 minutes for a period of 90 minutes) each trial. When data responses of men and women were combined, a mean reduction in SBP, DBP, and RPP was observed after all plyometric intensities. No significant differences were observed pre- or postexercise (at any time point) for HR, SBP, DBP, or RPP when low-, moderate-, high-, or combined-intensity trials were compared. No significant differences were observed between male and female subjects, except for a higher SBP reduction in women (-12%) compared with men (-7%) after high-intensity trial. Although there were minor differences across postexercise time points, collectively, the data demonstrated that all plyometric training intensities can induce an acute postexercise hypotensive effect in young normotensive male and female subjects.

Effects of in-season low-volume high-intensity plyometric training on explosive actions and endurance of young soccer players.

Integrating specific training methods to improve explosive actions and endurance in youth soccer is an essential part of players' development. This study investigated the efficiency of short-term vertical plyometric training program within soccer practice to improve both explosive actions and endurance in young soccer players. Seventy-six players were recruited and assigned either to a training group (TG; n = 38; 13.2 ± 1.8 years) or a control group (CG; n = 38; 13.2 ± 1.8 years) group. All players trained twice per week, but the TG followed a 7-week plyometric program implemented within soccer practice, whereas the CG followed regular practice. Twenty-meter sprint time (20-m), Illinois agility test time, countermovement jump (CMJ) height, 20- (RSI20) and 40- (RSI40) cm drop jump reactive strength index, multiple 5 bounds distance (MB5), maximal kicking test for distance (MKD), and 2.4-km time trial were measured before and after the 7-week period. Plyometric training induced significant (p ≤ 0.05) and small to moderate standardized effect (SE) improvement in the CMJ (4.3%; SE = 0.20), RSI20 (22%; SE = 0.57), RSI40 (16%; SE = 0.37), MB5 (4.1%; SE = 0.28), Illinois agility test time (-3.5%, SE = -0.26), MKD (14%; SE = 0.53), 2.4-km time trial (-1.9%; SE = -0.27) performances but had a trivial and nonsignificant effect on 20-m sprint time (-0.4%; SE = -0.03). No significant improvements were found in the CG. An integrated vertical plyometric program within the regular soccer practice can substitute soccer drills to improve most explosive actions and endurance, but horizontal exercises should also be included to enhance sprinting performance.

Short-Term High Intensity Plyometric Training Program Improves Strength, Power and Agility in Male Soccer Players

The aim of the present study was to investigate the effects of a short-term in-season plyometric training program on power, agility and knee extensor strength. Male soccer players from a third league team were assigned into an experimental and a control group. The experimental group, beside its regular soccer training sessions, performed a periodized plyometric training program for six weeks. The program included two training sessions per week, and maximal intensity unilateral and bilateral plyometric exercises (total of 40 – 100 foot contacts/session) were executed. Controls participated only in the same soccer training routine, and did not perform plyometrics. Depth vertical jump height, agility (Illinois Agility Test, T Agility Test) and maximal voluntary isometric torque in knee extensors using Multicont II dynamometer were evaluated before and after the experiment. In the experimental group small but significant improvements were found in both agility tests, while depth jump height and isometric torque increments were greater. The control group did not improve in any of the measures. Results of the study indicate that plyometric training consisting of high impact unilateral and bilateral exercises induced remarkable improvements in lower extremity power and maximal knee extensor strength, and smaller improvements in soccer-specific agility. Therefore, it is concluded that short-term plyometric training should be incorporated in the in-season preparation of lower level players to improve specific performance in soccer.

The Effect of Plyometric Training on Power and Kicking Distance in Female Adolescent Soccer Players

The purpose of this study was to measure the effects of low-frequency, low-impact plyometric training on vertical jump (VJ) and kicking distance in female adolescent soccer players. Sixteen adolescent soccer players were studied (age 13.4 ± 0.5 years) across 14 weeks. The control group (general soccer training only) had 6 subjects, and the plyometric training (general soccer training plus plyometric exercise) group had 10 subjects. All subjects were tested for VJ and kicking distance on 3 occasions: pre-test, 7 weeks, and 14 weeks. Data were analyzed using a 2 (Training) × 3 (Test) analysis of variance (ANOVA) with repeated measures on the factor test. No significant difference in kicking distance was found between groups at pre-test (p = 0.688) or 7 weeks (p = 0.117). The plyometric group had significantly greater kicking distance after 14 weeks (p < 0.001). No significant difference in VJ height was found between groups at pre-test (p = 0.837) or 7 weeks (p = 0.108). The plyometric group had a significantly higher VJ after 14 weeks (p = 0.014). These results provide strength coaches with a safe and effective alternative to high-intensity plyometric training. Based on these findings, to increase lower-body power resulting in increased VJ and kicking distance, strength coaches should implement once-weekly, low-impact plyometric training programs with their adolescent athletes.

Plyometric Training Does Not Affect Central and Peripheral Muscle Fatigue Differently in Prepubertal Girls and Boys

The aim of the study was to evaluate the effect of plyometric training (PT) on central and peripheral (muscle) fatigue in prepubertal girls and boys. The boys (n = 13, age 10.3 ± 0.3 years) and girls (n = 13, age, 10.2 ± 0.3 years) performed continuous 2-min maximal voluntary contractions (MVCs) before and after 16 high-intensity PT sessions. PT comprised two training sessions per week of 30 jumps in each session with 20 s between jumps. The greatest effect of PT was on excitation-contraction coupling, (twitch force increased by 323% in boys and 21% in girls) and height of a counter-movement jump (increased by 37% in boys and 38% in girls). In contrast, the quadriceps voluntary activation index, central activation ratio, and MVC did not change significantly after PT. The thickness of the quadriceps muscle increased by 9% in boys and 14% in girls after PT. In conclusion, boys and girls demonstrated similar changes in indicators of central fatigue (50-60% decrease) and peripheral fatigue (45-55% decrease) after MVC before and after PT.

The Effect of Plyometric Training on Central and Peripheral Fatigue in Boys

The aim of this study was to investigate the effect of high-intensity plyometric training (PT) on central and peripheral fatigue during exercise performed at maximal intensity in prepubertal boys. The boys (n=13, age 10.3+/-0.3 years) performed continuous 2-min maximal voluntary contractions (MVC) before and after 16 high-intensity PT sessions (two training sessions per week, 30 jumps in each session, 20 s between jumps). The greatest effect of PT was on excitation-contraction coupling: twitch force increased by 323.2+/-210.8% and the height of a counter-movement jump increased by 36.7+/-11.7%, whereas quadriceps femoris (QF) muscle voluntary activation index, central activation ratio and MVC did not change significantly after PT. The thickness of QF increased by 8.8+/-7.9% after PT. Central fatigue increased significantly by about 15-20% after PT, whereas peripheral fatigue decreased significantly by about 10% during the 2-min MVC. Central fatigue and peripheral fatigue during the 2-min MVC were inversely related before PT, but this relationship disappeared after PT.

The effects of plyometric exercise on unilateral balance performance

The purpose of this study was to determine the effects of plyometric exercise on unilateral balance performance. Nine healthy adults performed baseline measurements on the dominant limb that consisted of: a 20-s unilateral stability test on a tilt balance board, where a higher stability index represented deterioration in balance performance; isokinetic plantar flexion torque at 0.52 and 3.14 rad · s−1; muscle soreness in the calf region; and resting plantar flexion angle. Plyometric exercise consisted of 200 counter-movement jumps designed to elicit symptoms of muscle damage, after which baseline measurements were repeated at 30 min, 24, 48, and 72 h. Perceived muscle soreness of the calf region increased significantly following the plyometric exercise protocol (F4,32 = 17.24, P < 0.01). Peak torque was significantly reduced after the plyometric exercise protocol (F4,32 = 7.49, P < 0.05), with greater loss of force at the lower angular velocity (F4,32 = 3.46, P < 0.05), while resting plantar flexion angle was not significantly altered compared with baseline values (P > 0.05). The stability index was significantly increased (F4,32 = 3.10, P < 0.05) above baseline (mean 2.3, s = 0.3) at 24 h (3.3, s = 0.4), after which values recovered. These results indicate that there is a latent impairment of balance performance following a bout of plyometric exercise, which has implications for both the use of skill-based activities and for increased injury risk following high-intensity plyometric training.

Convergent Evidence for Construct Validity of a 7-Point Likert Scale of Lower Limb Muscle Soreness

The aim of this study was to examine the construct validity of the 7-point Likert scale of muscle soreness, assessing its relationship with Visual Analogue Scale (VAS). An additional aim was to examine its sensitivity as measure of symptom of eccentric-contraction muscle damage. Correlational study. Self-administered questionnaires collected in field setting. Twenty-six soccer players. 4-week preseason training camp, which included high-intensity plyometric training sessions. Players self-reported the perceived muscle soreness of the lower limbs using the VAS (criterion measure) and the 7-point Likert scale of muscle soreness. Significant individual correlations were found between the 2 muscle soreness scales (mean r=0.80+/-0.07; range, 0.65 to 0.94). The correlation using the pooled data was 0.81. No significant muscle soreness scale x time interaction was found for standardized measures of muscle soreness (P=0.98). The main factor for time (24, 48, 72, and 96 hours after the first plyometric training session) was significant (P=0.0001). Effect sizes for the changes in the Likert and VAS absolute scores during the first 96 hours were similar (partial eta=0.13). The results of this study provide further convergent evidence for the construct validity of the 7-point Likert scale of muscle soreness. The 2 scales showed similar sensitivity to muscle soreness caused by eccentric contractions during the first 96 hours after plyometric exercises.