Plyometric Intervention Research Articles

Effect of Strength and Plyometric Training on Kinematics in Female Novice Runners.

Harrison, K, Williams, DSB III, Darter, BJ, Zernicke, RF, Shall, M, and Finucane, S. Effect of strength and plyometric training on kinematics in female novice runners. J Strength Cond Res 38(6): 1048-1055, 2024-Both running performance and injury have been associated with running kinematics. Plyometric training improves run performance and reduces injury risk in court-sport and field-sport athletes. The aim of this study was to assess longitudinal changes in kinematics in novice runners before and after a typical beginners' running program, compared with those who perform a plyometric intervention before running. Fifty-seven novice female runners were assigned to the control group (8 weeks walking +8 weeks running) or the intervention group (8 weeks strength or plyometric training +8 weeks running). Kinematics were assessed at baseline, 8 weeks, and 16 weeks. Joint angles throughout the stride of those who completed the training ( n = 21) were compared between groups and assessment time points using a statistical parametric mapping 2-way analysis of variance, with group and study time point as independent variables. There was no interaction effect of group and study time point ( p > 0.05), indicating that both training programs had similar effects on running kinematics. There was a main effect of time for sagittal plane knee and hip kinematics ( p < 0.001); after training, subjects ran with a more extended leg, particularly during swing. Programs of 8 weeks of preparatory training, followed by 8 weeks of running, resulted in altered sagittal plane biomechanics, which have previously been related to improved running economy. A greater volume of plyometric, run training or concurrent plyometric and run training may be required to elicit changes in running form associated with lower injury risk.

Ab. No. 128 Effect of 12 Weeks of Plyometrics, Speed and Agility Training on Physical Fitness Variables in Sub-Elite Kho- Kho Players

Introduction: The purpose of the study is to explore the effect of 12 weeks of plyometrics, speed, and agility training on physical fitness variables in sub-elite Kho-Kho players. The lack of evidence on the effect of a plyometric intervention on the sport-specific skills of Kho-Kho players motivated this study to understand the importance of training in preventing or minimizing sport-related injury in Kho-Kho players. Methods: Forty male sub-elite Kho-Kho players, aged 18-25, with more than 3 years of experience were selected. The sample size was estimated based on literature using speed as the primary variable, as it is crucial for optimal performance in Kho-Kho players it was estimated as 20 in each group. Players were assigned either group through sequentially numbered, sealed, opaque envelopes, using computer-generated randomization. Physical fitness variables were assessed at baseline and post-intervention, including agility, power, muscular endurance, flexibility, speed, cardiovascular endurance, and balance. Outcome measures used were the Illinois agility test, Sargent jump test, one-minute squat test, plank test, modified sit and reach, 40-yard dash test, Yoyo intermittent recovery level 1 test, and lower quadrant Y balance test. Intergroup comparisons were performed using an independent t-test and intragroup comparisons using a paired t-test. (Level of significance ≤0.05). Results: The experimental group demonstrated the highest improvement in cardiovascular endurance (57.84%), followed by lower limb endurance (30.01%), explosive power (28.83%), speed (13.49%), agility (13.12%), and dynamic balance (9.09%) whereas the control group showed improvement in lower limb endurance (8.4%), followed by speed (4.01%) and dynamic balance (2.2%), with no significant difference observed in agility, power, cardiovascular endurance, and core endurance (p&gt;0.05) Conclusion: Plyometric training integrated with conventional Kho-Kho training improves the sports-specific physical fitness of sub-elite Kho-Kho players. Implications: The study suggests that plyometric training with conventional Kho-Kho training improves sports-specific physical fitness, enhances athlete performance, and facilitates career development.

Effects of plyometric training on technical skill performance among athletes: A systematic review and meta-analysis.

The literature has proven that plyometric training (PT) improves various physical performance outcomes in sports. Even though PT is one of the most often employed strength training methods, a thorough analysis of PT and how it affects technical skill performance in sports needs to be improved. This study aimed to compile and synthesize the existing studies on the effects of PT on healthy athletes' technical skill performance. A comprehensive search of SCOPUS, PubMed, Web of Science Core Collection, and SPORTDiscus databases was performed on 3rd May 2023. PICOS was employed to establish the inclusion criteria: 1) healthy athletes; 2) a PT program; 3) compared a plyometric intervention to an active control group; 4) tested at least one measure of athletes' technical skill performance; and 5) randomized control designs. The methodological quality of each individual study was evaluated using the PEDro scale. The random-effects model was used to compute the meta-analyses. Subgroup analyses were performed (participant age, gender, PT length, session duration, frequency, and number of sessions). Certainty or confidence in the body of evidence was assessed using the Grading of Recommendations Assessment, Development, and Evaluation (GRADE). Thirty-two moderate-high-quality studies involving 1078 athletes aged 10-40 years met the inclusion criteria. The PT intervention lasted for 4 to 16 weeks, with one to three exercise sessions per week. Small-to-moderate effect sizes were found for performance of throwing velocity (i.e., handball, baseball, water polo) (ES = 0.78; p < 0.001), kicking velocity and distance (i.e., soccer) (ES = 0.37-0.44; all p < 0.005), and speed dribbling (i.e., handball, basketball, soccer) (ES = 0.85; p = 0.014), while no significant effects on stride rate (i.e., running) were noted (ES = 0.32; p = 0.137). Sub-analyses of moderator factors included 16 data sets. Only training length significantly modulated PT effects on throwing velocity (> 7 weeks, ES = 1.05; ≤ 7 weeks, ES = 0.29; p = 0.011). The level of certainty of the evidence for the meta-analyzed outcomes ranged from low to moderate. Our findings have shown that PT can be effective in enhancing technical skills measures in youth and adult athletes. Sub-group analyses suggest that PT longer (> 7 weeks) lengths appear to be more effective for improving throwing velocity. However, to fully determine the effectiveness of PT in improving sport-specific technical skill outcomes and ultimately enhancing competition performance, further high-quality research covering a wider range of sports is required.

Effect of fast stretch-shortening cycle plyometric training on lower limb strength qualities in rhythmic gymnasts

Introduction: This study aimed to investigate the effects of a 6-week fast stretch-shortening cycle (SSC) plyometric training programme on both fast and slow SSC strength qualities in pre-teen rhythmic gymnasts. Methods: Twenty-two female gymnasts, aged 10.8 ± 1.2 years, were divided into an experimental group (EG, n = 11) and a control group (CG, n = 11). Both groups underwent a series of tests such as 10/5 repeated jump and the countermovement jump before and after the 6-week plyometric intervention programme. All participants remained in their regular rhythmic gymnastics training during the intervention period and only EG underwent the fast SSC plyometric training. The plyometric training consists of three exercises focused on achieving a ground contact time of &lt;0.25s. The volume of foot contact was increased after 3 weeks, from 150 to 240 with 30 s rest between sets and 2 min rest between exercises for two times per week. Results: Results showed that EG improved significantly on reactive strength index (RSI) (53.5% ± 46.1%, P &lt; 0.001) and jump height (JH) (8.3% ± 25%, P = 0.018), but not for CG. Furthermore, significant differences were found in RSI (P = 0.015) and JH (P = 0.006) between EG and CG at post-test. Conclusions: The study concluded that plyometric training that focuses on fast SSC implemented for 6 weeks on pre-teen gymnasts improves the RSI and JH, which shows that fast SSC exercises enhance the reactive strength and suggest that adaptations from fast SSC training can be transferred to slow SSC capabilities.

Effectiveness of Vertical versus Horizontal Plyometric Training on Stretch-Shortening Cycle Performance Enhancement in Adolescent Soccer Players.

Plyometric exercise is a major tool for improving explosive actions. This study aimed to compare the efficacy of a vertical and horizontal plyometric training program on stretch-shortening performance variables in adolescent soccer players. Thirty-two male soccer players (aged 12.09 ± 0.89 years, with soccer experience 5.37 ± 1.58 years) were divided into horizontal plyometric, vertical plyometric, or control groups. The horizontal and vertical plyometric groups participated in a 6-week training program that was performed twice per week, with a 48-h interval, in conjunction with regular soccer training. The control group participated only in regular soccer training. Vertical jump height, reactive strength index, leg stiffness, ground contact time, standing long jump distance, agility, and 10 and 20 m sprint performances were tested as stretch-shortening performance variables of the participants. Stretch-shortening performance variables were assessed before and after completion of the training program. The results showed that either horizontal or vertical plyometric training had no effect on VJH, RSI, GCT, or Kleg performance (F = 2.14, 1.32, 0.66, 1.03; p > 0.05). Furthermore, there was no effect on SLJ, 10 m sprint, 20 m sprint, or agility performance (F = 2.06, 0.14, 0.06, 0.27; p > 0.05). A 6-week horizontal or vertical plyometric intervention was found to be insufficient to elicit stretch-shortening performance enhancement in adolescent male soccer players. Although there was no performance change in any group, it was observed that the players enjoyed plyometric training. Therefore, coaches could safely use plyometric exercises to design enjoyable training programs.

The comparison of plyometric and speed training effect on speed abilities of soccer players: pilot study

Introduction: The aim of the study was to compare the impact of 6 weeks plyometric intervention training (PIT) and speed intervention training (SIT) on the stimulation of speed abilities (indicators) of soccer players. Methods: Research group was uniformly divided to experimental sample 1 (n=7, graduated PIT) and experimental sample 2 (n=7, graduated SIT). The indicators of linear running speed were measured by 5m, 10m, 30m sprinting. 5-10-5 test was used to measure indicators of running speed with changes of direction, where the following have been recorded: (5-0-5L) 5m left side sprint from the start, change of direction, 5m sprint (5-0-5L); 5m sprint from the start, change of direction, 10m sprint, change of direction and 5m left side sprint to the finish (5-10-5L); 5m right side sprint from the start, change of direction, 5m sprint (5-0-5R); 5m sprint from the start, change of direction, 10m sprint, change of direction and 5m right side sprint to the finish (5-10-5R). Results: Intergroup comparisons of pretest-posttest (PRE-POST) differences between PIT and SIT have not revealed significant difference (p&gt;0.05) in any of the speed indicators tests. In two indicators of linear speed, we observed PRE-POST differences with a medium effect in favour of SIT (5m; 10m) in one indicator (30m) in favour of PIT. In two indicators of speed with changes of direction PRE-POST differences with a large effect (5-10-5L; 5-0-5R) have been noted in favour of SIT. In two other indicators (5-0-5L; 5-10-5R) PRE-POST differences between PIT and SIT have been noted without any difference effect. Conclusion: The results of the pilot study revealed a positive effect of both PIT and SIT on the stimulation of the speed abilities of soccer players and indicate tendencies in favour of SIT, which is needed to be verified with larger research samples.

Effects of a 5-week plyometric intervention for competitive young table tennis players

Effects of a 5-week plyometric intervention for competitive young table tennis players

Plyometrics Did Not Improve Jump-Landing Biomechanics in Individuals With a History of Anterior Cruciate Ligament Reconstruction: A Randomized Controlled Trial

Second anterior cruciate ligament (ACL) injury has similar biomechanical risk factors as primary injury. Standard of care rehabilitation does not adequately mitigate these biomechanical risks. This study examined the effectiveness of a 4-week plyometric intervention on biomechanical risk factors of second ACL injury versus no intervention in patients with a history of ACL reconstruction. Thirty adults post-ACL reconstruction received 12 sessions of plyometric (age: 19.9 ± 1.62 years; body mass index: 23.9 ± 2.6 kg/m2; months postoperative: 35.7 ± 24.2) or no (age: 21.3 ± 3.5 years; body mass index: 27.7 ± 4.8 kg/m2; months postoperative: 45.3 ± 25.4) exercise intervention. Hip and knee biomechanics were quantified during a jump-landing task before and after the intervention. Individual response to the intervention was evaluated via minimal detectable change. Hip flexion angle had the greatest response to plyometric training. Overall, focused plyometric intervention did not adequately mitigate biomechanical risk factors of second ACL injury; thus, development of interventions capable of modifying biomechanics known to contribute to ACL injury risk remains necessary.

Postactivation performance enhancement (PAPE) of sprint acceleration performance

ABSTRACT Postactivation performance enhancement (PAPE) is a principle that an acute bout of high-intensity voluntary exercise is followed by an enhancement in strength, speed or power production. This study intended to show a direct correlation between intensity, specificity and the outcome of a maximal task of sprint accelerations compared to a previously defined weighted plyometric intervention. In a randomised controlled, double-blind trial, professional footballers undertook 20 m maximal sprint accelerations at a baseline and at 2 and 6 min post-intervention after 1 of 3 interventions; 2 repetitions of 20 m sprint accelerations (S), 3 × 10 alternative leg weighted bounding (P) and control (C). Relative to the baseline there was a significant improvement for S over 10 and 20 m at 2 min of 0.12m.s−1 and 0.11m.s−1 and 6 min of 0.11m.s−1 and 0.12m.s−1. Relative to the baseline P also had a significant improvement over 10 and 20 m at 2 min 0.09m.s−1 and 0.09m.s−1 and 6 min of 0.11m.s−1 and 0.09m.s−1. There was a significant improvement in C between 2 and 6 min post-intervention at 10 and 20 m of 0.06m.s−1 and 0.08m.s−1. This finding suggests a maximal sprint acceleration may enhance the outcome of a subsequent maximal sprint acceleration at 2 min, but the latter results could not be directly attributed to the interventions as previous testing is likely to have influenced these outcomes.

IMPACT OF PLYOMETRIC TRAINING ON THE POWER OF LOWER LIMBS IN MODERATELY ADVANCED FEMALE VOLLEYBALL PLAYERS

The aim of this study was to assess the effect of four weeks' application of plyometric training of modifying character (circuit manner of execution) on the explosive power of lover limb development (rebound jump emphasis on vertical and horizontal movement) in moderately advanced female volleyball players. Fourteen female volleyball players from Academic Sports Club, which played matches at the 3rd level of women's league, participated in the experiment (mean /SD: age 22.66 ± 2,96 y, body height 180.78 ± 6.1 cm, body mass 71.9 ± 4.9 kg). Volleyball players performed three DJs from a 20/40/60 cm platform with two different rebound jump: one of vertical (height of the rebound) and second of horizontal (length of the rebound) performance. The Opto-Jump optical measurement system was used to perform measurements of contact flying times, with an accuracy of 1/1,000 seconds, and the height and length of rebound-jump. Additionally, this experiment addressed 4 weeks of regular plyometric training (PT) divided into 2 dependent training sessions ( combine with other volleyball activities). Results showed only significant statistical differences in two jumps (DJ-40 cm and DJ60 cm with horizontal-rebound) after the application of the four-weeks of plyometric training. There were no significant changes in the DJ -20/40/60 cm with vertical-rebound. Our findings suggest that plyometric training positively affects horizontal jump performance, albeit with an improvement greater than that recorded with a vertical jump. The lack of solid strength preparation before the plyometric intervention, executed in the manner as a circuit, - means lack of quality and performed as a unit combined with other volleyball activities greatly impacted (poor) results in DJ-20/40/60-cm with a vertical rebound.

EFFECTS OF A PLYOMETRIC SUPPLEMENTAL TRAINING ON VERTICAL JUMP HEIGHT AND AESTHETIC JUMPING ABILITY IN ADOLESCENT FEMALE DANCERS

Dance is an artistic discipline that requires precision, artistry, grace, strength and power. Previous studies indicate that plyometric training has positive effects on fitness performance measures in ballet and modern dancers. However, many dancers are wary of engaging in supplementary training out of fear of excessive muscle hypertrophy that could change the aesthetics of body appearance, technique and general, dance artistry. Therefore, the purpose of this study was to investigate the effects of an 8-week supplementary plyometric intervention on vertical jump height, aesthetic jumping ability and anthropometric measures in female contemporary dancers. Sixteen females (12-18 years) were randomly assigned to an 8-week experimental group (EG, n=8) that performed a supplementary plyometric training twice a week or a control group (CG, n=8) that continued regular dance regimen. At baseline and after 8 weeks all participants were tested on the subjective aesthetic jumping ability, anthropometrics and vertical jump. The EG group showed significant (p<0.05) improvements in the subjective ability to hang suspended in the air during a jump (+21.4%) and the subjective jump height (+43.3%) following the intervention. Also, a significant ‘Time x Group’ interaction was found for countermovement jump and countermovement jump free arms ( p <0.05), with the EG that showed significant improvements of 36.8% and 47.9%, respectively. No significant changes were seen in the CG for all measures from pre- to post-testing. There were no significant changes in any group for body weight and body fat. Our findings suggested that an 8-week supplementary plyometric training program twice a week had a significantly beneficial effect on both physical fitness indices and aesthetic jumping ability for female contemporary dancers. Therefore, it is suggested that the way a dancer is trained needs to be reviewed and the concept of supplementary training must be deepened. Article visualizations:

Effects of Plyometric Versus Optimum Power Load Training on Components of Physical Fitness in Young Male Soccer Players.

The current study aimed to compare the effects of plyometric (PT) versus optimum power load (OPL) training on physical performance of young high-level soccer players. Athletes were randomly divided into PT (horizontal and vertical drills) and OPL (squat + hip thrust exercises at the load of maximum power output) interventions, applied over 7 weeks during the in-season period. Squat and countermovement jumps, maximal sprint (10 and 30 m), and change of direction (COD; agility t test) were the pretraining and posttraining measured performance variables. Magnitude-based inference was used for within- and between-group comparisons. OPL training induced moderate improvements in vertical squat jump (effect size [ES]: 0.97; 90% confidence interval [CI], 0.32-1.61) and countermovement jump (ES: 1.02; 90% CI, 0.46-1.57), 30-m sprint speed (ES: 1.02; 90% CI, 0.09-1.95), and COD performance (ES: 0.93; 90% CI, 0.50-1.36). After PT training method, vertical squat jump (ES: 1.08; 90% CI, 0.66-1.51) and countermovement jump (ES: 0.62; 90% CI, 0.18-1.06) were moderately increased, while small enhancements were noticed for 30-m sprint speed (ES: 0.21; 90% CI, -0.02 to 0.45) and COD performance (ES: 0.53; 90% CI, 0.24-0.81). The 10-m sprint speed possibly increased after PT intervention (small ES: 0.25; 90% CI, -0.05 to 0.54), but no substantial change (small ES: 0.36; 90% CI, -0.40 to 1.13) was noticed in OPL. For between-group analyses, the COD ability and 30-m sprint performances were possibly (small ES: 0.30; 90% CI, -0.20 to 0.81; Δ = +1.88%) and likely (moderate ES: 0.81; 90% CI, -0.16 to 1.78; Δ = +2.38%) more improved in the OPL than in the PT intervention, respectively. The 2 different training programs improved physical performance outcomes during the in-season period. However, the combination of vertically and horizontally based training exercises (squat + hip thrust) at optimum power zone led to superior gains in COD and 30-m linear sprint performances.

Effects of Two Plyometric Protocols at Different Surfaces on Mechanical Properties of Achilles Tendon in Children

Objectives: The purpose of this study was to compare the changes in muscle strength and Achilles tendon strain after two plyometric training programs performed on different surfaces in children. Methods: Thirty six children (21 girls, 15 boys) aged 9.30 ± 0.55 years were assigned into a mini-trampoline plyometric group (TPLG), a ground-plyometric group (GPLG) and a control group (CG). The training groups completed a 4-week plyometric intervention (PL) (three-times a week), consisting of hopping exercises performed either on a mini-trampoline (TPLG) or ground (GPLG). Achilles tendon strain, peak ankle plantar flexion torque (PAT), and rate of torque development (RTD) at 3 different angular positions of the ankle (15°, 0° and -15°) were measured before and after training. Results: The main finding of this study was that Achilles tendon strain decreased significantly after plyometric training performed on a mini-trampoline or ground surface ( 25% and 15%, for the TPLG and GPLG, respectively (P < 0.05)). This was accompanied by an increase in maximum ankle MVC torque and an increase in RTD (at 15°, 0° positions) for both experimental groups. Especially, statistically significant increases in PAT (30%) and RTD (14%) (P < 0.05) were found for the TPLG while for the GPLG group the increase was 19 % and 8% for PAT and RTD, respectively (P < 0.05). Conclusions: Both protocols show similar adaptations regardless of the surface of training. Training on elastic surface should be incorporated into exercise programs aiming either to enhance strength performance safely, or to achieve the target goal which is not only the safe performance but also the muscle-tendon system efficiency.

The Effects of Complex Training on Neuromuscular Development of the Lower Limbs in Youth Netball Players

Objective: The high prevalence of injury in netball can be associated with intrinsic or extrinsic factors. Female athletes have an increased risk of injury as they enter into maturity due to increased joint laxity and a reduction in neuromuscular control, resulting in altered landing biomechanics and greater knee joint injury risk. This study sought to investigate whether complex training (CT) could improve neuromuscular strength and landing kinematics, thereby reducing injury risk to the knee. Methods: A within subject, repeated measures design was utilised. Ten youth netball academy players (age, 15.3 ± 0.9, years; height, 169.0 ± 7.0, cm; body mass, 62.2 ± 6.9, kg) participated and attended one familiarisation and two testing sessions (pre- and post-intervention). Participants’ were assessed on: countermovement jump (CMJ), landing error score system (LESS), and single leg countermovement jump (SLCMJ) of both limbs. All participants engaged in a 6 week, one day per week, strength training and plyometric intervention for the lower limbs utilising CT. Results: Significant improvements were evidenced for CMJ height (p = 0.001, d = 1.2 “moderate” effect), CMJ peak power output (PPO) (p = 0.001, d = 0.7 “small” effect), LESS (p = 0.002, d = 1.7 “large” effect), and SLCMJ left height (p = 0.01, d = 1.2 “moderate” effect) following the intervention. Conclusion: Performing one CT session a week over 6 weeks enhanced kinematics and performance of jumping activities both bilaterally and unilaterally, it also brought about reductions in asymmetries in young female athletes.

Short-term maximal performance depend on post-activation potentiation stimuli type and recovery period

The purpose of this study was to identify the acute effects of two types of warm-up (i.e. plyometric and isometric) interventions on jump performance. Forty-five subjects volunteered to participate in our study. Participants were randomly assigned in a plyometric group (n = 15; age 14.79 ± 0.43; mass 57.64 ± 4.52; height 174.61 ± 5.97), isometric group (n = 15; age 14.80 ± 0.41; mass 57.13 ± 4.78; height 174.57 ± 5.75), and control group (n = 15; age 14.67 ± 0.49; mass 57.93 ± 4.09; height 175.30 ± 4.93). Pre- and post-measures (before, immediately, 5, 10, and 15 min after) for sargent jump test (SJT) and five jump test (5JT) were analyzed using a repeated measures ANOVA. There was a significant (p < 0.01) difference in SJT and 5JT depending on intervention types (η p 2 = 0.430 and η p 2 = 0.467, respectively). The results showed that both experimental groups had increases in SJT and 5JT compared to the control group. In the plyometric intervention, increases in SJT and 5JT up to 15 min after can be linked to dissipation of fatigue. Reduction of muscle function at potentiated state can be seen in the isometric scheme wherein jump performances decreased at 15 min. Post-potentiating activation has been induced using various types of exercise protocols. The optimal recovery period for recreationally trained men has not been clearly defined.

Effects of volleyball plyometric intervention program on vertical jumping ability in male volleyball players.

This study aimed to investigate the effect of a 6-week plyometric exercise training program on the development of lower limb explosive power in terms of vertical jumping ability in university level volleyball players. The study involved 9 male volleyball players from the AWF Wroclaw University Sports Club, with a minimum of 5 years of training and competition experience. The program consisted of various bounds, hops, and jumps in vertical, horizontal, and mixed directions. During the program, a progressive overload of plyometric intervention was applied. Lower limb explosive power in the form of vertical jumping ability was developed and tested. The jumping ability was evaluated via 5 types of maximum-effort vertical jumps, using the Opto Jump system. In addition, once each week, the heart rate was recorded using a heart rate monitor (Polar RS300X GPS). The only significant correlation was found between squat jump and number of jumps and between counter movement jump and heart rate. From a practical standpoint, the improvement, which was noticed after 3 and 6 weeks, seems to optimal period for volleyball players adaptation to significant increased training load.

The effect of strength and plyometric training on functional dance performance in elite ballet and modern dancers

Background:Ballet and modern dance are both art forms that require technique, artistry, grace and precision. Both dance forms require a degree of strength and muscular endurance for optimal performance. It is not known what value strength or plyometric training may have on functional dance performance.Objective:To systematically review the effects of strength and/or plyometric training on functional dance performance in elite ballet and modern dancers.Methods:A systematic review of literature indexed in the following databases: Medline, CINAHL, SportsDiscus, Physiotherapy Evidence Database (PEDro) and PubMed was conducted. The quality of the studies was graded using the PEDro Scale.Results:Eight studies satisfied the eligibility criteria and were included in this review. The studies' population age range was 19–27 years. Methodological scores based on the PEDro scale were 4 to 6 out of 10. All of the included studies (100%) scored 4 out of 10 or higher on the PEDro scale. Strength training resulted in significant improvements in jump height (P < 0.05) and enhanced aesthetic, performance measures (P < 0.05). Plyometric training was found to enhance both vertical and subjective jump height (P < 0.05). Strength or plyometric interventions did not impact lower extremity anthropometric measures such as thigh and calf girth.Conclusion:Moderate evidence indicates that supplementary strength training interventions via traditional resistance training or whole-body vibration methods and plyometric training interventions may increase certain dance-performance measures such as jump height and general aesthetic facility without changing certain anthropometric measures in elite ballet and modern dancers.

ANALYSIS OF ACUTE EXPLOSIVE TRAINING MODALITIES TO IMPROVE LOWER-BODY POWER IN BASEBALL PLAYERS

Complex training is the simultaneous combination of heavy resistance training and plyometrics. The objective of this study was to test the effects of complex training vs. heavy resistance or plyometric interventions alone on various power-specific performance measures. Forty-five male division II junior college baseball players participated in 3 separate 4-week resistance training interventions. Subjects were randomly assigned to one of three groups. In a counterbalanced rotation design, each group participated in complex, heavy resistance, and plyometric training interventions. Each individual was tested in 20-yd (SP20), 40-yd (SP40), 60-yd (SP60), vertical jump, standing broad jump, and T-agility measures pre– and post–4-week training interventions. There was no statistical significant difference (p = 0.11) between groups across all performance measures. Review of each distinct training intervention revealed greater percent improvements in SP20 (0.55; −0.49; −0.12), SP40 (0.26; −0.72; −1.33), SP60 (0.27; 0.15; −0.27), standing broad jump (1.80; 0.67; 1.1), and T-agility (2.33; 1.23; −0.04) with complex training interventions than with the heavy resistance or plyometric training interventions, respectively. Plyometric-only training showed greater percent changes in vertical jump (1.90) than with complex (0.97) or heavy resistance training (0.36). The present results indicate that complex training can provide strength and conditioning professionals equal, if not slightly greater, improvements in muscular power than traditional heavy resistance– and plyometric-only interventions in moderately trained athletes. Complex training can be another valuable method for short-term power and speed improvements in athletes in isolation or in conjunction with other power development methods.

Analysis of Acute Explosive Training Modalities to Improve Lower-Body Powerin Baseball Players

Complex training is the simultaneous combination of heavy resistance training and plyometrics. The objective of this study was to test the effects of complex training vs. heavy resistance or plyometric interventions alone on various power-specific performance measures. Forty-five male division II junior college baseball players participated in 3 separate 4-week resistance training interventions. Subjects were randomly assigned to one of three groups. In a counterbalanced rotation design, each group participated in complex, heavy resistance, and plyometric training interventions. Each individual was tested in 20-yd (SP20), 40-yd (SP40), 60-yd (SP60), vertical jump, standing broad jump, and T-agility measures pre- and post-4-week training interventions. There was no statistical significant difference (p = 0.11) between groups across all performance measures. Review of each distinct training intervention revealed greater percent improvements in SP20 (0.55; -0.49; -0.12), SP40 (0.26; -0.72; -1.33), SP60 (0.27; 0.15; -0.27), standing broad jump (1.80; 0.67; 1.1), and T-agility (2.33; 1.23; -0.04) with complex training interventions than with the heavy resistance or plyometric training interventions, respectively. Plyometric-only training showed greater percent changes in vertical jump (1.90) than with complex (0.97) or heavy resistance training (0.36). The present results indicate that complex training can provide strength and conditioning professionals equal, if not slightly greater, improvements in muscular power than traditional heavy resistance- and plyometric-only interventions in moderately trained athletes. Complex training can be another valuable method for short-term power and speed improvements in athletes in isolation or in conjunction with other power development methods.