Plyometric Training Research Articles

Light load jump squat and plyometric training enhance jumping, sprinting, change of direction, and balance performance of male soccer players (U-19): a randomized controlled trial.

In sports science, optimizing athletic performance is pursued through an emerging approach that combined light-loaded squat (LLS) training and plyometric jump training (PJT), targeting strength, power, and neuromuscular adaptations, particularly beneficial for the dynamic demands of youth soccer. The aim of this study was to examine the effect of a combined LLS training and PJT program on athletic performance and balance in youth soccer players. Thirty-two male players were randomly assigned to two groups: an experimental group (EG: N.=16; age: 18.56±0.51 years; body mass: 66.87±4.99 kg; height: 1.78±0.07 m) and a control group (CG: N.=16; age: 18.68±0.47 years; body mass: 67.93±4.58 kg; height: 1.77±0.07 m) from the same U19 team of a professional club voluntarily participated in the study. Squat jump (SJ), countermovement jump (CMJ), horizontal jump (HJ), drop jump (DJ), 30 m sprint (30 mS), change of direction ability (4×5 m sprint test [S 4×5 m]) and static balance (the stork balance) performance tests were carried out in the week before and the week after the 8 weeks with combined LLS and PJT period. The two-way analysis of variance (ANOVA) was used for all tests. The results of this study show that the EG had significantly greater improvements than the CG in all tests (all P<0.001). Also, EG experienced higher performance between preintervention and post intervention measures (all P<0.05). There was no significant difference between the two groups in the 4×5mS performance (P>0.05). We conclude that coaches may be advised to use the combined LLS and PJT since it is as effective as traditional methods and perfect for sports and activities requiring fast, explosive movements during the in-season period than regular training.

Design validity of interval and plyometric training programs for simultaneous increases in VO2 max, reactive agility, power in basketball: Aiken validity

Design validity of interval and plyometric training programs for simultaneous increases in VO2 max, reactive agility, power in basketball: Aiken validity

Influence of Six-Week Plyometric and Strength Training on the Performance of Female Sprinters of the Islamia University of Bahawalpur

This is a comparative analysis of the female sprinter of the plyometric and strength training groups. Thirty participants (21.17±1.94 years) were selected from the Islamia University of Bahawalpur and divided into two groups. The selected variables were height and weight, skinfolds, girths, lengths, breadths, 30-meter dash, flexibility, agility, 600-meter running, sit-ups, standing long jump, push-ups, and 100-meter sprinter races. Two video cameras for videography with Kinovea software for kinematic analysis. Repeated measures ANOVA revealed that six-week strength and plyometric training significantly affected calf skinfold, Ilic-crest skinfold, arm relax and flex girth, hand grip strength, flexibility, left ankle angle at starting position, knee angle at starting position, 30-meter dash, and agility, and 100-meter performance. It was concluded that strength and plyometric training significantly reduces body fat, improving physical fitness. On the other hand, six weeks of plyometric training more significantly improves sprinting performance than strength training.

8주간의 발 각도 설정을 적용한 플라이오메트릭 훈련이 대퇴골 후경을 가진 대학 구기 종목 동아리 학생의 점프 능력 및 하지 근기능에 미치는 영향

8주간의 발 각도 설정을 적용한 플라이오메트릭 훈련이 대퇴골 후경을 가진 대학 구기 종목 동아리 학생의 점프 능력 및 하지 근기능에 미치는 영향

Effect of Resisted Sprint Training on Lower Limb Performance in Amateur Cricket Batsmen

Background: Enhancing strength and sprint performance with reduced injury risk involves plyometric and resistance sprint training. Improved physical fitness is crucial for developing technical skills and motor competence, essential for explosive leg power and functional performance. Tailored training regimens targeting specific movements boost explosive strength. In a 50-meter sprint competition, phases for acceleration and maximum speed are vital, requiring quick spurts. Fast bowlers and batsmen should prioritize upper body acceleration for optimal performance. Acceleration is key in both sprinting and cricket, emphasizing the importance of targeted training to enhance overall athletic ability and minimize injury risk. Objective: To find out the effects of resisted sprint training among amateur cricket batsmen player Methodology: The study received Institutional Ethical Approval, and consent was obtained from all 40 participants. They were screened and recruited based on selection criteria, then randomly allocated into Group A (n=20) and Group B (n=20). The exercise program involved 30-minute sessions, three times per week, over six weeks Result: The experimental group (Group A) showed significant improvement in lower limb performance (p &lt; 0.0001) with resisted sprint training. However, there was no significant difference observed in the conventional group when comparing between groups (p &lt; 0.7755). Conclusion: The study concludes that resisted sprint training is effective in improving lower limb performance in amateur cricket batsmen.

Biceps femoris long head stiffens after 2 weeks of training cessation in highly trained sprinters.

Most athletes experience short-term training cessation because of illness, injury, post-season vacation, or other reasons. Passive muscle stiffness is a potential risk factor for a sprint-type hamstring strain injury, but limited information is available about the effect of short-term training cessation on passive muscle stiffness. The present study aimed to identify whether and how passive muscle stiffness of the biceps femoris long head (BFlh) would vary due to 2 weeks of training cessation in sprinters. Passive BFlh shear-wave speed (a proxy for stiffness) was measured using ultrasound shear-wave elastography in 28 male sprinters, before and after 2 weeks of intervention. During the 2 weeks, the participants in the training-cessation group (n = 14) were allowed to maintain their normal daily activities but not to perform any physical training, including stretching and resistance exercises. The participants in the training continuation group (n = 14) performed the training (including maximum speed sprint, plyometric, and weight training) prescribed by their coaches 5 days per week. In the training-cessation group, passive BFlh shear-wave speed increased after the 2 weeks of training cessation (4.75 ± 0.77 to 5.00 ± 0.88 m/s, P < 0.001). In contrast, there was no significant difference before and after the 2 weeks of training continuation (4.90 ± 0.85 to 4.93 ± 0.85 m/s, P = 0.521). The present findings indicate that muscles stiffen by training cessation in sprinting athletes.

Effect plyometric training increase speed and agility on tennis player: Literature Review

Purpose. The purpose of this study was to identify plyometric training for increasing speed and agility in tennis players. Material and Methods. The method used is a literature search. Data is pulled from various platforms such as Google Scholar, Scopus and Pubmed. Search Criteria 1) tennis player 2) plyometric training program 3) comparison of control group or other plyometric training group interventions with single-group trials 4) examiners must demonstrate at least one demonstrated tennis ability or physical condition. I have. 5) Non-randomized pilot studies and studies with randomized controlled designs. Search data that has been done with the keywords "plyometric" AND "training" AND "speed" OR "agility" AND "tennis". Several articles were found from Google Scholar with 487 data articles, Scopus 15 data articles and PubMed 7 data articles. The total number of articles is 507 article data, then changed again according to the discussion and topic to 12 article data. From the data of the 12 articles included in the exclusion there were four articles because these articles were not "open access". Results. The results show that there are eight studies examining plyometric training for speed and agility in tennis players. In summary, plyometric training can enhance speed and agility factors in tennis athletes. Conclusion. Therefore that plyometric training method can increase speed and agility in tennis athletes with a low risk of injury and high feasibility.

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

Effects of Supervised Plyometric Training on Neuromuscular and Knee Functions for Late Phase Rehabilitation Program in Patients with Anterior Cruciate Ligament Reconstruction: A Randomized Controlled Trial

Objective: To determine the effects of plyometric training programs on neuromuscular and knee functions during the late phase rehabilitation following anterior cruciate ligament (ACL) reconstruction. Materials and Methods: Thirty participants, post-ACL reconstruction, were randomly assigned at their 6-month follow-up visit into two groups: 15 participants in each group (resistance or plyometric training group). Each group underwent two training sessions weekly for 8 weeks. The participants were assessed at baseline and after completed the training period for the single leg 6-meter timed hop, knee joint position sense, static and dynamic balance, isokinetic muscle strength and the International Knee Documentation Committee Subjective Knee Form. Results: Post an 8-week training period, both groups showed improvements in the single leg 6-meter timed hop. Notably, the limb symmetry index for this hop in the plyometric group was significantly higher than the resistance group {18.2% (10.2, 26.1) vs 6.2% (-2.0, 14.5) respectively}. The plyometric group also demonstrated significantly better knee joint position sense {-3.1° (-4.3, -1.9) vs -0.8° (-2.0, 0.4) respectively}and the unipedal stance on a stable surface with eyes closed {13.9 sec (2.7, 25.2) vs -2.6 sec (-14.3, 9.1) respectively} than the resistance group. Conclusion: Plyometric training in the late phase of ACL rehabilitation program has proven to be a suitable and effective approach for enhancing neuromuscular and knee functions.

Maturation-specific enhancements in lower extremity explosive strength following plyometric training in adolescent soccer players: A systematic review and meta-analysis

BackgroundFor adolescent soccer players, good sprinting and jumping abilities are crucial for their athletic performance. The application of plyometric training on boosting explosive strength in adolescent soccer players is contingent upon the maturation phase, which can mediate the training-induced adaptations. PurposeThis systematic review and meta-analysis aim to explore the maturation effect of plyometric training on the lower limb explosive power of adolescent soccer players, with vertical countermovement jump (CMJ) and 20-m sprint as the main outcome indicators. MethodsAn extensive search of the literature was carried out on various databases including PubMed, Web of Science, Scopus, ProQuest, and the China National Knowledge Infrastructure (CNKI), covering the time period from the establishment of each database to February 6, 2023. The search was conducted using English keywords such as ‘Plyometric,’ ‘Adolescent,’ ‘football,’ and ‘Explosive strength.’ This study utilized the Cochrane risk of bias assessment tool to conduct a standardized quality evaluation of all the included literature. Additionally, the Review Manager 5.4 software was employed to perform data analysis on all the extracted data. ResultsA total of 17 studies involving 681 adolescent soccer players aged 10 to 19 were included. Plyometric training significantly improved CMJ performance across different maturation stages, especially in the post-peak height velocity stage (POST-PHV) [MD = 4.35, 95 % CI (2.11, 6.59), P < 0.01, I2 = 60 %]. The pre-peak height velocity stage (PRE-PHV) showed the next best improvement [MD = 3.00, 95 % CI (1.63, 4.37)], while the middle-peak height velocity stage (MID-PHV) showed the least improvement [MD = 2.79, 95 % CI (1.16, 4.41), P < 0.01, I2 = 49 %]. However, improvements in 20 m sprint ability were only observed in the PRE-PHV [MD = −0.06, 95 % CI (−0.12, 0), P < 0.01, I2 = 0 %] and MID-PHV [MD = −0.18, 95 % CI (−0.27, −0.08), P < 0.01, I2 = 0 %] stages. ConclusionPlyometric training serves as a potent strategy for boosting the lower limb explosive strength of adolescent soccer players, and the training effect is closely related to the players' biological maturity. Considering biological maturity is a key aspect that this study deems essential for the formulation of effective training programs for these adolescent players.

Microdosing Plyometric Training Enhances Jumping Performance, Reactive Strength Index, and Acceleration among Youth Soccer Players: A Randomized Controlled Study Design.

Microdosing can facilitate better accommodation to the training stimulus while aligning with the scheduling needs of teams. In this study, the effectiveness of microdosing exposure was investigated by comparing the effects of microdosing plyometric jump training (microPJT) with those of regular plyometric jump training (regPJT) and a control group not exposed to plyometric training. The comparison focused on the effects on jumping performance, reactive strength index (RSI), and acceleration over a 10-meter distance. Fifty-two male youth soccer players (16.3 ± 0.6 years old) from under-17 teams participated in a randomized controlled study, with interventions lasting 8 weeks. Assessments were conducted twice, before and after the intervention, measuring squat jump (SJ), countermovement jump (CMJ), RSI during drop jumps, and acceleration in a 10-meter sprint test. The regPJT group completed 34 bilateral jumps and 48 unilateral jumps per week over two weekly sessions, totaling 82 jumps. Conversely, the microPJT group performed 17 bilateral jumps and 24 unilateral jumps weekly over 4 sessions week, totaling 41 jumps. Significant interactions between groups and time were observed concerning SJ (p < 0.001; η2= 0.282), CMJ (p < 0.001; η2= 0.368), RSI (p < 0.001; η2= 0.400) and 10-m sprint time (p < 0.001; η2 = 0.317). Between-group analysis indicated that both the microPJT (p < 0.001) and regPJT (p < 0.001) groups exhibited significant better results compared to the control group in post-intervention evaluation of SJ, CMJ, RSI and 10-m sprint time, while no significant differences were found between experimental groups (p > 0.050). In conclusion, this study has revealed that both microPJT and regPJT are equally effective in enhancing jumping performance and acceleration time in soccer players. This suggests that a smaller training volume, distributed more frequently across the week, can effectively induce improvements in soccer players.

Plyometric training and vertical jump performance in classic ballet dancers

Plyometric training and vertical jump performance in classic ballet dancers

Effect of Plyometrics Hexagonal Drill and Zig-Zag Drill with Muscle Strength towards Leg Muscle Power and Vo2max of the Volleyball Extracurricular Members of SMA Negeri 5 Kota Magelang

This research aims to determine: (1) the effect of hexagonal plyometrics and zig-zag drill training towards leg muscle power and vo2max, (2) the difference in the effect between high and low leg muscle strength towards leg muscle power and vo2max, and (3) the interaction between hexagon plyometrics training and zig-zag drill as well as leg muscle strength (high and low) towards leg muscle power and vo2max.This research method was an experiment with a 2x2 factorial design. In this research, the number of samples was for about 20 students who were selected by using purposive sampling. To measure leg muscle power, the researcher used the vertical jump instrument, for vo2max, used the bleep test (multi stage), and for leg muscle strength, used a leg dynamometer. The data analysis used a two-way ANOVA test with a significance level of 0.05. The results of this research are: (1) there is a significant difference in the effect of plyometrics hexagonal drill and zig-zag drill training towards leg muscle power and Vo2max of the volleyball extracurricular members, (2) there is a significant difference in the effect between low muscle strength and high muscle strength towards leg muscle power and Vo2max of the volleyball extracurricular members with a value &lt; 0.05, and (3) there is no significant interaction between plyometrics training and leg muscle strength (high and low) towards leg muscle power and Vo2max of the volleyball extracurricular members with a value &gt; 0.05.

The Effect of Plyometric Exercises on Physical Fitness and Technical Skills of Football Players

Background: Football is a physically demanding sport requiring players to possess a balance of strength, endurance, agility, and speed. Plyometric exercises have gained popularity among football players due to their potential to enhance explosive strength and speed, crucial for successful performance on the field. Objective: The purpose of this study was to evaluate the impact of plyometric exercises on the technical and physical skill sets of football players in Quetta, Balochistan. Methods: A randomized, triple-blinded clinical trial was conducted involving 32 football players who were randomly assigned to either a plyometric training group or a conventional training group. Both groups participated in upper and lower body exercises over an eight-week period. Data collection included assessments at baseline, 2nd, 4th, 6th, and 8th weeks of the intervention. Physical fitness was evaluated using tests such as the vertical jump, 505 agility, and three-hop test, while technical skills were assessed using head juggling, figure 8 dribbling, controlled speed dribbling, power shooting, and pass and receiving tests. Statistical analysis was performed using SPSS version 25, employing one-way and mixed ANOVA to analyze the interaction and main effects. Results: The mean age of players in the plyometric group was 25.31 ± 5.05 years, and in the conventional group, it was 24.68 ± 4.81 years. The plyometric group showed significant improvements in all physical and technical tests compared to the conventional group. Specifically, the vertical jump improved from 18.33 ± 1.03 cm at baseline to 29.00 ± 2.21 cm at the 8th week (F=123.1, p&lt;0.001) in the plyometric group, while the conventional group improved from 18.31 ± 2.44 cm to 25.56 ± 1.68 cm (F=75.90, p&lt;0.001). Similar trends were observed in agility, dribbling, and power shooting tests, where the plyometric group outperformed the conventional group significantly. Conclusion: Plyometric exercises significantly improved the technical and physical skills of football players. These exercises enhance explosive power, speed, agility, and coordination, all of which are essential for football performance. Incorporating plyometric training into regular practice sessions is recommended for optimizing player performance.

The Effect of Plyometric Training Program on Increasing Vertical Jump Ability in Volleyball Players

Purpose – This study aims to examine in depth the effect of plyometric training programs on improving vertical jumping ability in volleyball players. Design/methodology/approach – The research approach used in this study is a quantitative approach This type of research is a quasi-experimental, This research method involves a pre-test and post-test design with a control group. The population in this study is all high school level volleyball athletes in Bekasi city. Sample of 30 students. The data collection techniques used include vertical jump ability The data analysis techniques used are descriptive and inferential statistical analysis. Findings – This study proves that a plyometric training program significantly improves vertical jumping ability in high school level volleyball athletes in Bekasi city. The experimental group who underwent plyometric training showed a significantly greater increase in vertical jump height compared to the control group who underwent conventional training. These findings support the theories of muscle adaptation and the stretch-approach cycle, and are consistent with previous research showing the effectiveness of plyometric training in improving athletic performance. Limitasi/Novelty- Although this study has limitations, such as the small sample size and short duration of the intervention, the results provide strong empirical evidence that plyometric exercises can be an important component in volleyball training programs to optimize vertical jump performance.

The Impact of Plyometric Resistance Training Implemented During the European Championship Preparation on Athletic Performance: A Case Study of the Youth Boxing National Team

The purpose of this study is to examine the effect of plyometric resistance training applied to the Turkish National Junior Men's Boxing Team during the European Championship preparation process. A total of 14 athletes from the Turkish National Junior Men's Boxing Team volunteered to participate in the study. The average age of the boxers was 17.57±1.04 years, the average height was 172.28±5.7 cm, the average weight was 72.14±2.9 kg, and the average body fat percentage was 20.47±1.15%. Participants engaged in a plyometric resistance training program prepared and scheduled by the researchers throughout the preparation camp. Various physical and biomotor parameters of all boxers (weight, BMI, body fat percentage, Squat, vertical jump, reaction time, grip strength, 5-meter speed, 10-meter speed, 40-meter speed, flexibility included) were measured at the beginning and end of the camp. Statistical analyses of all data were performed using the SPSS 22.0 statistical package program. Normal distribution analyses were conducted using the Shapiro-Wilk Test. Wilcoxon Test was used for the pre-test and post-test comparison of Body Mass Index and weight values, while the paired T-test statistic was used for the pre-test and post-test comparison of body fat percentage, Squat, vertical jump, reaction time, grip strength, 5-meter speed, 10-meter speed, 40-meter speed, and flexibility values. A significance value of p &amp;lt; 0.05 was accepted. Statistically significant changes were observed between pre- and post-camp changes. In conclusion, we suggest that a well-designed plyometric resistance training program may positively contribute to the physical and biomotor parameters of national junior male boxers before an important tournament during a preparation camp.

Effect of vertical, horizontal, and combined plyometric training on jump, sprint and change of direction performance in male soccer players.

The purpose of this study was to compare the effects of vertical (VPT), horizontal (HPT) and combined vertical and horizontal (V+HPT) plyometric training on sprint, jump and change of direction (COD) performance in adult male soccer players. Participants were randomly allocated into VPT (n = 8), HPT (n = 8) and V+HPT (n = 8) groups which undertook eight weeks of PT, executing 100 foot contacts per session, twice weekly. Though demonstrably effective, no specific one of the three applied programmes enhanced performance to a greater extent than another with only the 40 m sprint for the HPT group (mean difference = 0.07 s [HPT] vs. 0.04 s [VPT] and 0.04 s [V+HPT]) and the vertical jump for the V+HPT group (mean difference = 4.5 cm [V+HPT] vs. 4.0 cm [VPT] and 3.25 cm [HPT]) appearing to deviate from a uniform pattern of group level adaptation across the performance tests. A total volume of 100 foot contacts per session, twice per week for eight weeks was sufficient to achieve the observed changes. Though jump and changing direction performance were enhanced, linear sprint performance was largely unchanged and so a more complete and intense programme may have been warranted. No method was superior to another in eliciting changes across these tests and a directionally-specific pattern of adaptation was not apparent.

Effects of plyometric training on health-related physical fitness in untrained participants: a systematic review and meta-analysis

Plyometric training (PT) is an effective training method for improving physical fitness among trained individuals; however, its impact on health-related physical fitness in untrained participants remains ambiguous. Therefore, this meta-analysis aimed to evaluate the effects of PT on health-related physical fitness among untrained participants. Six electronic databases (PubMed, CINAHL Plus, MEDLINE Complete, Web of Science Core Collection, SCOPUS, and SPORTDiscus) were systematically searched until March 2024. We included controlled trials that examined the effects of PT on health-related physical fitness indices in untrained participants. Twenty-one studies were eligible, including a total of 1263 participants. Our analyses revealed small to moderate effects of PT on body mass index, muscular strength, cardiorespiratory fitness, and flexibility (ES = 0.27–0.61; all p > 0.05). However, no significant effects were detected for body fat percentage and lean mass (ES = 0.21–0.41; all p > 0.05). In conclusion, the findings suggest that PT may be potentially effective in improving health-related physical fitness indices (i.e., body mass index, muscular strength, cardiorespiratory fitness, and flexibility) in untrained participants. However, the results should be interpreted cautiously due to data limitations in some fitness variables.

Effect of a Short-Term Combined Balance and Multidirectional Plyometric Training on Postural Balance and Explosive Performance in U-13 Male and Female Soccer Athletes

This study’s aim is to examine the effect of a combined balance and multidirectional plyometric training intervention on postural balance ability and lower limb explosive performance in U-13 male and female soccer athletes. Twenty pre-adolescent (age: 12.6 ± 1.6 years) soccer athletes followed a 6-week training intervention combining balance exercises, dynamic stabilization tasks and multidirectional plyometric exercises at a frequency of twice/week for 20–25 min, based on a progressive increase in exercise difficulty from phase A (week 1–3) to phase B (week 4–6). Pre- and post-training measurements were carried out to assess the following: (a) static balance performance in single (left, right)-legged and two-legged quiet stance trials with eyes open and eyes closed (two trials per stance and vision condition of 30 s duration) and (b) lower limb explosive performance in countermovement and squat jumps without arm swing (three trials/jump). The vertical GRF was recorded by a customized force plate (Wii, 1.000 Hz, Biovision) and offline, CoP and explosive performance parameters were calculated. The overall results showed that the static balance ability of athletes remained unaffected, while restricting their vision deteriorated their postural control. The lower limb explosive performance showed a trend for improvement; however, inter-individual variations in athletes’ responses might have obscured any effect.

Plyometric training for physical education university students

The purpose of this research is to analyze and describe the plyometric training of university students in the professional career of physical education. The design is non-experimental, cross-sectional of the descriptive type whose approach is of the quantitative type. The data collection was done through an intentional online survey in which 885 university students participated and responded to eight items voluntarily and anonymously. The results show that university students who practice sports have the desire to want to represent their institution for which they use various plyometric methods for their workouts or daily routines in an informal way that keeps them in a competitive physical state at a regional or national level but not for a competition at an international level. Conclusion. University students perform their own workouts because they believe they have experience in training which is false that is, they themselves create their own daily routines without a professional trainer. They also need an adequate place equipped with trainers with experience in national or international competitions to improve their physical performance. This research has implications for the students because they have to adapt to the rhythm of plyometric exercises to be fit in any national or international competition and the implications for the teachers are that they must take into account which competition they want to participate in to be able to train them as appropriate.