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The Effectiveness of a Modified Plyometric Program on Power and the Vertical Jump
Abstract
Plyometric exercise is often used to improved power and the vertical jump (VJ). This study tested the effect of a modified plyometric program. Subjects, 51 college-age men, underwent pre- and posttesting to determine power and VJ height. The modified plyometric depth jump program (n = 10) was compared to a control (n = 9), a countermovement jump program (n = 10), a weight training program (n = 12), and a conventional plyometric DJ program (n = 10). The test jumps were the countermovement jump (CMJ) and a static jump (SJ). The subjects trained 3 days a week for 8 week for 8 weeks. All groups improved in both peak power and VJ. For CMJ the peak power increased in all training groups but decreased in the control group. ANOVA with repeated measures were used to compare pre- and posttest scores for all training groups. No significant differences were found for power and VJ height between the various training methods; but these results should provide a guide for athletes seeking improvements in power and VJ.
(C) 1996 National Strength and Conditioning Association
... Currently available findings regarding jump height and sprint performance are contradictory. Plyometric training does provide such training stimuli and has shown evidence to improve explosive actions in young and pubertal (19,8) populations. Plyometric exercises constitute a natural part of most sport movements because they involve jumping, hopping, and skipping (i.e., such as high jumping, throwing, or kicking). ...
... Coaches and researchers attempt to identify the proper handling of program variables in plyometric training, including the intensity, frequency, and volume of exercise to achieve high levels of jump performance. (8,10). ...
... Improvements of muscle power and vertical jump height with plyometric training have been described previously (8,10,19). A recent meta-analysis (4) found gains in jump height of 4.7-15% after plyometric training. ...
Our hypothesis was that the addition of an 8-week lower limb plyometric training program (hurdle and depth jumping) to normal in-season conditioning would enhance measures of competitive potential (peak power output [PP], jump force, jump height and sprint running velocity) in professional handball players. The subjects (age 23 ± 0.7 years, body mass 88.5 ± 4.7 kg, height 1.86± 0.06 m, body fat 14.7 ± 2.6%) were randomly assigned to a control (normal training) group (Gc; n = 12) and an experimental group (Gex; n = 12) that also performed biweekly plyometric training. A force–velocity ergometer test determined PP. Characteristics of the squat jump (SJ) and the countermovement jump (CMJ) (jump height, maximal force and velocity before take-off, and average power) were determined by force platform. Gex showed gains relative to controls in PP (p <0.01); SJ (height p < 0.01; velocity p < 0.001), CMJ (height p <0.001; velocity p < 0.001, average power p < 0.01) and all sprint velocities (p < 0.001 for V5m and Vmax, p <0.01 for VS). We conclude that biweekly plyometric training of professional handball players improved important components of athletic performance relative to standard in-season training. Accordingly, such exercises are highly recommended as part of an annual handball training program.
... One repetition maximum was calculated by the following formula. Results from this calculation method has been shown to have a very high correlation (r = 0.97) with actual 1RM in the squat movement [16 (Figure 1) involved the subjects standing at a self-selected foot width with an Olympic bar placed on their upper trapezius immediately below C7 [10]. The subjects performed a countermovement to a selfselected depth and immediately preformed a maximal jump up. ...
... Research indicates plyometric training improves strength, power output, coordination, and athletic performance [1,10]. Numerous studies on plyometric training have demonstrated improvements in maximal strength, ranging from11 kg to 60 kg (performing exercises such as drop jumps, countermovement jumps, and squat jumps or combined weights and plyometric training) that could be attributed to the enhanced coordination and the individual's ability to rapidly increase muscle tension resulting in greater maximal rate of force development [13,5]. ...
... In addition, the effects of plyometric depend on training level, gender, age, sport activity and plyometric training backgrounds [7]. Holcomb et al. (1996) compared the effects of resistance training and plyometric-style training involving various types of depth jump and they found no significant differences between groups in jump height or power. They concluded that power in plyometric training had no more effective than traditional resistance training [10]. ...
The purpose of this study was to investigate the effects of plyometric and cluster resistance training on explosive power and maximum strength in karate players. Eighteen women, karate players (age mean ± SD 18.22 ± 3.02 years, mean height 163 ± 0.63cm, and mean body mass 53.25 ± 7.34 kg) were selected as volunteer samples. They were divided into two groups with respect to their recorded one repetition maximum squat exercise: [1] plyometric training (PT=9) and [2] Cluster training (CT=9) groups and performed a 9-week resistance training protocol that included three stages; [1] General fitness (2 weeks), [2] Strength (4 weeks) and [3] Power (3 weeks). Each group performed strength and power trainings for 7 weeks in stage two and three with owned protocol. The subjects were evaluated three times before stage one and after two and three stages for maximum strength and power. Data was analyzed using two way Repeated Measures (ANOVA) at a significance level of (P≤0.05). The statistical analysis showed that training stages on all research variables had a significant impact. The maximum strength of the pre-test, post-test strength and post-test power were in cluster group: 29.05 ± 1.54; 32.89 ± 2.80 and 48.74 ± 4.33w and in plyometric group were 26.98 ± 1.54; 38.48 ± 2.80 and 49.82 ± 4.33w respectively. The explosive power of the pre-test, post-test strength and post-test power in cluster group were 359.32±36.20; 427.91±34.56 and 460.55±36.80w and in plyometric group were 333.90±36.20; 400.33±34.56 and 465.20±36.80w respectively. However, there were not statistically significant differences in research variables between resistance cluster and plyometric training groups after 7 weeks. The results indicated both cluster and plyometric training program seems to improve physical fitness elements at the same levels.
... [77] Ballistic exercises are overloaded by increasing the load required to be projected. Typically, these Training to Improve Maximal Power 129 [80] (1996) 51 Men recruited from university physical education classes; 1RM, NR Ballistic training (n = 10); TRTE training (n = 12); plyometric training (n = 10); 'modified' plyometric training (n = 10); control (n = 9) 3 session/wk: Ballistic: jump squat, 9 · 8 at 0% 1RM; TRTE: leg press, knee extension, knee flexion, etc., 3 · 4-8RM; plyometric: drop jumps, 3 · 8 at 0.4-0.6 m heights; 'modified' plyometric: drop jump variations, 3 · 8 at 0.4-0.6 m heights 8 All training groups: PP in CMJ and static jump * , PD in CMJ and static jump * ; no difference in maximal P between any of the training groups; CON: 2 any outcome measures [20] (1983) 20 M who had not been specifically trained before; 1RM, NR 0% F max TRTE training (n = 5); 30% F max TRTE training (n = 5); 60% F max TRTE training (n = 5); 100% F max TRTE training (n = 5) 3 sessions/wk: TRTE: elbow flexion, 0% F max group: 1 · 10 at 0% F max ; 30% F max group: 1 · 10 at 30% F max ; 60% F max group: 1 · 10 at 60% F max ; 100% F max group: 1 · 10 holds at 100% F max 12 All TRTE groups: maximal P in elbow flexion * , maximal velocity in elbow flexion * ; 0% and 30% F max groups: 2 F max in elbow flexion; 60% and 100% F max groups: F max in elbow flexion * ; no difference in maximal P between groups ...
... Hence, it is not surprising that the use of plyometrics in power training programmes has been shown to significantly improve maximal power output during sports-specific movements. [24,80,82,88,[96][97][98][99][100][101][102] These improvements are, however, typically restricted to low-load/highvelocity SSC movements. [24,102] The current literature involving the use of plyometric training does not provide much insight into the mechanisms driving improvements in maximal power. ...
... [98,103] Therefore, the high degree of specificity of plyometric training to a range of sporting movements make power training programmes incorporating plyometric exercises very effective at improving maximal power in sports-specific movements. [24,80,82,[97][98][99] ...
Weightlifting exercises can be effective for enhancing athletic performance. This article provides a biomechanical and physiological discussion as to why weightlifting exercises are useful to improve athletic performance and how they may be integrated into a training program.
... The 22 studies' overall total number of subjects was 1023 individuals, and each study's average sample size ranged from 5 to 33 subjects per group. The involvement of interventions in included studies was as follows; one study gives 5 weeks of training [48], four studies give 6 weeks of training [49][50][51][52], one study give 7 weeks of training [53], seven studies give 8 weeks training [54][55][56][57][58][59][60], two studies give 10 weeks training [36,37], 3 studies give 12 weeks training [33,34]. In these studies, 4 interventions included female subjects and 14 interventions included male participants. ...
... A total of 1143 subjects (experimental group n-582 and control group n-561) have participated in 22 RCTs (randomized controlled trials). Most of the studies were based on moderate to high int ensity [37,49,51,55,58,60,61]. high intensity-based training was most helpful for increasing the vertical jump height . 2 to 6 days of training were given in one week, in which 2 to 15 sessions were given for a week of training 20 to 120 min. ...
Introduction. Plyometric training is done in many ways, but countermovement jumps and squat jumps are easy and safe methods involving minimal use of equipment to increase lower body muscular power. There is enough evidence in the literature to support the notion that plyometric training increases vertical jump height. But the combination of countermovement jumps and squat jumps and its impact on vertical jump height is still unclear. Purpose. Therefore, to examine the importance of various plyometric training techniques, this meta-analytical evaluation was created. Materials and Methods: PubMed, MEDLINE, and Google Scholar databases were searched through August 2022. Empirical studies are expressed in the English language and issued within the last twenty-eight years. Included squat jump and countermovement jump interventions for improving vertical jump height. The studies used a training duration of a minimum of four weeks or above involving a control group included. As an approach to plyometric training that raises vertical jump height, the effects of countermovement jump and squat jump training were evaluated. To assess the level of heterogeneity, the I2 statistics were utilized. The value of I2 above 75% indicates significant heterogeneity and leads to the subgroup analysis method. Summary effects were calculated using standardized mean difference. With the help of the Cochrane tool, the risk of bias was assessed. Results: The 22 study results all met the enclosure criteria. The meta-analysis indicated that the total impact of squat jumps training had high effects on vertical jump height [Effect Size = 0.96, (95% CI,0.57 to 1.35)]. A moderate degree [Effect Size = 0.91, (95 % CI,0.46 to 1.37)] of effects of countermovement jumps training on vertical jump height was reported by included interventions. Lesser than 10 weeks of plyometric training intervention duration they probably had a small effect on countermovement jumps [Effect Size = 0.79, (95 % CI, 0.30 to 1.29)]. Conclusion: Squat jumps and countermovement jumps are an efficient kind of training to increase the vertical jump height of male and female athletes, according to our study on plyometric training. Higher posttests mean differences were found in the studies including male subjects. The length of intervention has proportional effects on vertical jump height the recommended length of training should lie between 8 to 12 weeks. The effect size ranged between small to large degrees was observed in overall and subgroup analysis.
... It is proposed that the ballistic training directed at specific muscle groups can lead to physical improvement through the high-speed performance that forces the muscle to adapt to ballistic resistance functionally. Holcomb et al. (1996) [31] and Christou et al. (2006) [32] illustrated that ballistic resistance programs improved power. ...
... It is proposed that the ballistic training directed at specific muscle groups can lead to physical improvement through the high-speed performance that forces the muscle to adapt to ballistic resistance functionally. Holcomb et al. (1996) [31] and Christou et al. (2006) [32] illustrated that ballistic resistance programs improved power. ...
BACKGROUND: The sequence of exercise-induced hormonal changes demonstrates the quantification of training and competition loads and developing a sport-specific conditioning program. AIM: The present study investigates the impact of ballistic exercises on biochemical variables and the muscular ability of soccer players. METHODS: Participants were assigned randomly to two groups, including ten participants in each group, and underwent a pre- post-intervention test, including growth hormone, somatomedin hormone, triple jump, and wide jump. RESULTS: The experimental group showed a significant increase in Growth by 43.56%, somatomedin by 6.99%, Triple jumps by 18.65%, and Wide jump by 15.68% compared to the control group. CONCLUSION: In conclusion, ballistic exercises improved growth and somatomedin hormone, triple jump, and wide jump and thus enhancing biochemical variables and muscular ability.
... One such strategy is plyometric training (PT), consisting of the motions related to muscle eccentric-concentric contraction cycle, also known as the stretch-shortening cycle (SSC) [8,9] (e.g., depth jump and continuous jump [10,11]). PT is widely used in the training of athletes, it can improve jump performance capabilities and strength. ...
... PT is widely used in the training of athletes, it can improve jump performance capabilities and strength. Several studies have used it and examined its effects on strength [12], running economy [10], agility [13] and sprint ability [8]. Recent studies have shown that compared to traditional resistance training (RT), PT can induce comparable or even better effects on enhancing the performance of athletes [14][15][16][17] by improving their balance, power, agility and strength. ...
The study aimed to investigate the effect of combined balance and plyometric training on dynamic balance and quickness performance of elite badminton athletes. Sixteen elite male badminton players volunteered to participate and were randomly assigned to a balance-plyometric group (PB: n = 8) and plyometric group (PT: n = 8). The PB group performed balance combined with plyometric training three times a week over 6 weeks (40 min of plyometrics and 20 min of balance training); while the PT group undertook only plyometric training for the same period (3–4 sets × 8–12 reps for each exercise). Both groups were given the same technical training (badminton techniques for 6 days a week). The dynamic stability and quick movement ability were assessed at baseline and after the intervention by measuring the performance of dynamic posture stability test (DPSI and COP), T-running test and hexagon jump test. The results showed that compared to PT, PB induced significantly greater improvements in F-DPSI, L-DPSI (p = 0.003, 0.025, respectively), F-COPAP, F-COPML, F-COPPL, L-COPPL (p = 0.024, 0.002, 0.029, 0.043, respectively), T-running test and hexagon jump test (p < 0.001). The change in L-DPSI, L-COPAP, L-COPML did not differ between PB and PT (p > 0.907). The findings suggest that combined training holds great promise of improving the dynamic balance and quickness performance in elite badminton athletes.
... Table 7: Shows the post jumping height in Group A and Group B. Holcomb., et al. showed that during a plyometric movement the muscles undergo a very rapid switch from eccentric phase to the concentric phase. This Stretch-Shortening Cycle decreases the time of the amortization phase that in turn allows greater than normal power production [12,13]. The muscles' stored elastic energy and stretch reflex response are essentially exploited, permitting more work to be done by the muscles during the concentric phase of the movement [12,14]. ...
... This Stretch-Shortening Cycle decreases the time of the amortization phase that in turn allows greater than normal power production [12,13]. The muscles' stored elastic energy and stretch reflex response are essentially exploited, permitting more work to be done by the muscles during the concentric phase of the movement [12,14]. ...
... Furthermore, jumps represent the most specific training method. Not surprisingly, CMJ training has been shown to improve jump performance (Holcomb et al., 1996;Gehri et al., 1998). Another exercise for improving jumping ability, which has often been advised and which is often used by coaches, are DJs. ...
... Very few studies, however, have compared the effect of DJ to that of CMJ training on CMJ or volleyball-specific jump performance and they suggest that the two methods are equally effective (Clutch et al., 1983;Holcomb et al., 1996;Gehri et al., 1998). Improvements in jump height can be the consequence of both improvements in the capacity of muscles to release energy (peripheral mechanisms) and intra-and intermuscular coordination (central mechanisms; Bobbert, 1990). ...
The aim of the present study was to compare the effects of countermovement jump (CMJ) and drop jump (DJ) training on the volleyball-specific jumping ability of non-professional female volleyball players. For that purpose, 26 female volleyball players (15–32 years) were assigned to either a CMJ (20.4 ± 3.1 years, 171.0 ± 3.0 cm) or a DJ training group (22.0 ± 4.4 years, 168.2 ± 5.0 cm), which performed a six-week jump training (two sessions per week, 60 jumps per session). Each group performed 20% of the jumps in the jump type of the other group in order to minimize the influence of enhanced motor coordination on the differences between groups regarding the improvements of jump performance. Before and after the training, jump height was assessed in four jump types, including the trained and volleyball-specific jump types. Although both training forms substantially improved jump height, the CMJ training was significantly more effective in all jump types (17 vs. 7% on average; p < 0.001). This suggests that, at least for non-professional female volleyball players and a training duration of six weeks, training with a high percentage of CMJs is more effective than one with a high percentage of DJs. We hypothesize that this might be related to the slower stretch-shortening cycle during CMJs, which seems to be more specific for these players and tasks. These findings should support volleyball coaches in designing optimal jump trainings.
... As the athlete moves into the take off phase, and the body extends, the muscles quickly contract to produce a greater amount of force (concentricphase). The takeoff velocity ultimately determines the jump elevation Holcomb W, et al(1996). The essential power to take off is initiated as a result of the "elongation'' of muscles. ...
... Concentric contraction occurs when the muscle shortens to produce force, which results in the acceleration of the limb segments and/or body McClellan T.(2005). Vertical jump performance is determined by five factors, the strength of the muscles of the lower body, the rate at which the muscles can develop force, and the speed of muscles that can contract and still preserve power output, the ability to utilize the stretch-shortening cycle to maximize the jump height, and finally the degree of coordination and skill in performing the movements Holcomb W,et al (1996). ...
Abstract
The aim of the present study is to explore African goal scoring, offensive and defensive related performance in respect to successful teams (top four) in 2018 FIFA world cup. In doing so,fifteen African teams match and twenty three successful teams match was draw for match sampling by employing census and judgmental sampling technique respectively. Retrospective cross sectional research design with the comparative approach is employed. The selected study variables are goal scoring related (goal, shot, shot on-target, shot off-target and shoot blocked) offensive related(ball possession, corner, pass, pass accuracy, total distance coved) and defensive related(clearance, tackle and block) performance and data is retrieved from the official website of FIFA. To this end descriptive and independent t-test statistical analysis is used and the level of significance is set at P< 0.05. Result shows that African team’sconvert 12% of total shot into goal, 29% total shot is addressing their target and 41.5% of on-target shoot is converted into goal. Comparison of the defensive related performance shows no significant difference among Africa and successful teams(p>0.05). In contrast in passing (381.8+110.7 Vs 475.9+142.1) pass accuracy ( 80.40 +4.95 Vs 85.43 +4.70 ) ball possession (46.2 + 9.34 Vs 52.0+ 7.81) African are significantly less than successful teams (P <0.05)but in other offensive related performance there is no difference(P>0.05). In goal scoring related performance African teams are less in goal(1.13 +0.83, Vs 2.13+1.57) and shoot on-target (3.20+1.93 Vs 4.52 +2.44)(P<0.05). However no difference in shot, off-target shoot and blocked Shot(P>0.05). In conclusion, relative to successful teams, the weakness of African are on goal scoring, on-target shot, pass, pass accuracy and ball possession. Key word:Africa, FIFA 2018, Performance, successful team
... As the athlete moves into the take off phase, and the body extends, the muscles quickly contract to produce a greater amount of force (concentricphase). The takeoff velocity ultimately determines the jump elevation Holcomb W, et al(1996). The essential power to take off is initiated as a result of the "elongation'' of muscles. ...
... Concentric contraction occurs when the muscle shortens to produce force, which results in the acceleration of the limb segments and/or body McClellan T.(2005). Vertical jump performance is determined by five factors, the strength of the muscles of the lower body, the rate at which the muscles can develop force, and the speed of muscles that can contract and still preserve power output, the ability to utilize the stretch-shortening cycle to maximize the jump height, and finally the degree of coordination and skill in performing the movements Holcomb W,et al (1996). ...
The aim of the present study is to explore African goal scoring, offensive and defensive related performance in respect to successful teams (top four) in 2018 FIFA world cup. In doing so,fifteen African teams match and twenty three successful teams match was draw for match sampling by employing census and judgmental sampling technique spectively. Retrospective cross sectional research design with the comparative approach is employed. The selected study variables are goalscoring related (goal, shot, shot on-target, shot off-target and shoot blocked) offensive related(ball
possession, corner, pass, pass accuracy, total distance coved) and defensive related(clearance,
tackle and block) performance and data is retrieved from the official website of FIFA. To this end descriptive and independent t-test statistical analysis is used and the level of significance is set at P<0.05. Result shows that African team’sconvert 12% of total shot into goal, 29% total shot is addressing their target and 41.5% of on-target shoot is converted into goal. Comparison of the defensive related performance shows no significant difference among Africa and successful teams(p>0.05). In contrast
in passing (381.8+110.7 Vs 475.9+142.1) pass accuracy ( 80.40 +4.95 Vs 85.43 +4.70 ) ball
possession (46.2 + 9.34 Vs 52.0+ 7.81) African are significantly less than successful teams (P
<0.05)but in other offensive related performance there is no difference(P>0.05). In goal scoring related performance African teams are less in goal(1.13 +0.83, Vs 2.13+1.57) and shoot on-target (3.20+1.93 Vs 4.52 +2.44)(P<0.05). However no difference in shot, off-target shoot and blocked Shot(P>0.05). In conclusion, relative to successful teams, the weakness of African are on goal scoring, on-target shot, pass, pass accuracy and ball possession. Key word:Africa, FIFA 2018, Performance, successful team
... Plyometric exercises refers to various types of exercises such as jumps, hopping, bounding and skipping, and are characterised by the mechanism of stretch-shortening cycle (SSC) movements that involve starting with a rapid and powerful eccentric action and follo-wed immediately by concentric contraction in the same muscle group (12) . Adult research data show that plyometric training improves both maximal strength and local muscular endurance, power and sport performance (3,5,8,22,33,38) . Studies in children and adolescents have also examined the effects of plyometric training programs (23,42,49,52) . ...
... Num estudo desenvolvido com crianças com idades compreendidas entre os nove e os 11 anos, aqueles autores verificaram que os sujeitos que praticavam desporto revelaram percepções de competência física e cognitiva significativamente superiores, quando comparados com não praticantes. Desde então, diversas investigações têm-se debruçado sobre esta temática, com resultados e conclusões que vão no mesmo sentido(7,22,38) .Uma outra corrente teórica que se vem debruçando sobre a motivação das crianças e jovens para a prática de desporto e actividade física é o modelo de expectativas-valor, desenvolvi-45-RPCD 12(1) ...
... However, the physiological adaptations to the interventions are typically inferred based on instantaneous concentric-based CMJ output and outcome variables, such as peak and mean values (e.g., force or power) and jump height (9,11,13). Although the importance of these variables during jumping movement is well established (26,39,57), because NM fatigue could modify movement strategies without deterioration of CMJ performance (31), the inferences limited to these variables may overlook the information of mechanistic movement strategies and neuromuscular aspects of the CMJ performance, particularly in eccentric CMJ functions. ...
Yoshida, N, Hornsby, WG, Sole, CJ, Sato, K, and Stone, MH. Effect of neuromuscular fatigue on the countermovement jump characteristics: basketball related high-intensity exercises. J Strength Cond Res XX(X): 000-000, 2023-The purpose of this study was to investigate basketball specific neuromuscular (NM) fatigue effect on countermovement jump (CMJ) force-time (F-T) curve characteristics. Eleven male college-level basketball athletes performed 6 CMJ trials at 3 baseline (pre) and 6 postexercise time points. The fatiguing protocol consisted of high-intensity basketball related exercises commensurate with basketball game or practice. Typical CMJ (CMJ-TYP) and phase-specific CMJ variables were derived from the F-T curve. Meaningful differences in CMJ performance were examined using effect size (ES) compared with baseline and previous postexercise time point. Baseline with 3 separated measurements demonstrated suitable CMJ variables reproducibility (CV, coefficient of variation). Most CMJ-TYP output and performance variables displayed substantial alterations immediately postexercise (0 hour) and returned to baseline at 24 hours postexercise, whereas the time and rate-related CMJ-TYP and CMJ-phase variables tended to display delayed decline peaked at 2 hours and delayed recovery to baseline at 48 hours postexercise. In conjunction with the return of the time and rate-related variables, CMJ performance displayed supercompensation at 72 hours postexercise. The results indicate altered NM functions with desired CMJ performance, such as jump height, which imply an altered movement strategy at early stage of recovery process. Full recovery may take 48-72 hours. Practitioners are, therefore, advised to monitor variables reflecting NM functions for precise manipulation of the intensity and volume of exercise to avoid prolonging the recovery from NM fatigue.
... with drop jumps appears more effective than CMJs or SJs at increasing the speed of the fast stretch-shortening cycle (1,68,69). Together the findings of these two studies suggest that the jumping technique elicits specific adaptations in neuromuscular function of the involved muscle-tendon units and potentially in muscle synergies primarily involved in the exercise used during training. ...
Rapid force production and its transmission to the skeleton are important factors in movements that involve the stretch-shortening cycle. Plyometric exercises are known to augment this cycle and thereby improve the neuromechanical function of the muscle. However, the training exercises that maximize translation of these gains to sports performance are not well defined. We discuss ways to improve this transfer.
... The DJ results seem similar to those of CMJ in terms of improving vertical jump height; six studies compared these types of jump, with four noting similar improvements with both training prescriptions [81,105,106,122], one favoring DJ [77] and another CMJ [110]. ...
Background:
Plyometric jump training (PJT) encompasses a range of different exercises that may offer advantages over other training methods to improve human physical capabilities (HPC). However, no systematic scoping review has analyzed either the role of the type of PJT exercise as an independent prescription variable or the gaps in the literature regarding PJT exercises to maximize HPC.
Objective:
This systematic scoping review aims to summarize the published scientific literature and its gaps related to HPC adaptations (e.g., jumping) to PJT, focusing on the role of the type of PJT exercise as an independent prescription variable.
Methods:
Computerized literature searches were conducted in the PubMed, Web of Science, and SCOPUS electronic databases. Design (PICOS) framework: (P) Healthy participants of any age, sex, fitness level, or sports background; (I) Chronic interventions exclusively using any form of PJT exercise type (e.g., vertical, unilateral). Multimodal interventions (e.g., PJT + heavy load resistance training) will be considered only if studies included two experimental groups under the same multimodal intervention, with the only difference between groups being the type of PJT exercise. (C) Comparators include PJT exercises with different modes (e.g., vertical vs. horizontal; vertical vs. horizontal combined with vertical); (O) Considered outcomes (but not limited to): physiological, biomechanical, biochemical, psychological, performance-related outcomes/adaptations, or data on injury risk (from prevention-focused studies); (S) Single- or multi-arm, randomized (parallel, crossover, cluster, other) or non-randomized.
Results:
Through database searching, 10,546 records were initially identified, and 69 studies (154 study groups) were included in the qualitative synthesis. The DJ (counter, bounce, weighted, and modified) was the most studied type of jump, included in 43 study groups, followed by the CMJ (standard CMJ or modified) in 19 study groups, and the SJ (standard SJ or modified) in 17 study groups. Strength and vertical jump were the most analyzed HPC outcomes in 38 and 54 studies, respectively. The effects of vertical PJT versus horizontal PJT on different HPC were compared in 21 studies. The effects of bounce DJ versus counter DJ (or DJ from different box heights) on different HPC were compared in 26 studies.
Conclusions:
Although 69 studies analyzed the effects of PJT exercise type on different HPC, several gaps were identified in the literature. Indeed, the potential effect of the PJT exercise type on a considerable number of HPC outcomes (e.g., aerobic capacity, flexibility, asymmetries) are virtually unexplored. Future studies are needed, including greater number of participants, particularly in groups of females, senior athletes, and youths according to maturity. Moreover, long-term (e.g., >12 weeks) PJT interventions are needed.
... Ballistic resistance training can enhance vertical power production (Holcomb et al., 1996;Kubo et al., 2007), which is a key element of performance in many team sports (Lockie et al., 2014;Pyne et al., 2005). The ability to quantify vertical jump performance can assist in maximising training effectiveness; however, comprehensive monitoring of vertical jump performance involves measurement of data beyond the loads, sets, and repetitions performed. ...
To assess the validity and between-unit agreement of velocity monitoring devices during incrementally-loaded countermovement jumps (CMJ), 16 males (24.0 ± 3.5 yr) completed 12 CMJs on a force plate (FP). Performance variables were collected through two linear position transducers (GymAware [GA]) and four accelerometer-based devices (two PUSH units, two Bar Sensei units). Pearson correlations (r) and coefficients of variation (CV) demonstrated strong to very-strong relationships (r = 0.60-0.88) and poor agreement (CV = 11.7-25.3%) between FP and GA, and moderate to very-strong relationships (r = 0.31-0.81) and poor agreement (CV = 10.1-24.2%) between FP and PUSH. Between-unit comparisons demonstrated moderate to very-strong relationships (r = 0.50-0.88) with poor agreement (CV = 10.8-26.6%) for GA, and very weak to very-strong relationships (r = 0.01-0.87) with moderate to poor agreement (CV = 9.1-24.1%) for PUSH. Bar Sensei units were excluded from analyses. Loaded CMJ data collected with either device displayed poor agreement with a FP. Velocity monitoring devices demonstrate poor validity across all loads; however, GA demonstrated strong between-unit agreement. A FP should be utilised to accurately assess CMJ performance at all times.
... The drop jump (DJ) is a plyometric exercise who does maximum vertical jump immediately after jumping from different drop heights [1]. Athletes usually use DJ training to enhance muscle strength and jump performance by stretch-shortening cycle (SSC) mechanism [2,3]. However, a lower drop height leads to asymmetrical muscle strength during landing [4], while a higher drop height leads to a decrease in power output due to lack of muscle adjustments [5,6]. ...
The difference of drop heights will affect the biomechanics of lower extremities during drop-jump (DJ) landing. Therefore, this study explored the effects of drop heights and training volumes on interjoint coordination and the side-to-side asymmetry of the lower extremities during landing. Twenty males were randomly assigned to perform 200 DJs (DJs200) from 30, 40 and 50 cm (drop-jump height (DJH) 30, DJH40 and DJH50) platform. One-way ANOVA repeated measure, using MATLAB software, was used to compare the differences of interjoint coordination, side-to-side asymmetry of ground contact time (GCT) and the maximum impact in vertical ground-reaction forces peak (I-vGRFpeak) in the 1st, 50th, 100th, 150th and 200th jumps (DJ1, DJs50, DJs100, DJs150 and DJs200). To examine whether significant differences exist, the least significant difference’s (LSD) method was used for post-hoc comparison. The mean absolute relative phase (MARP) and deviation phase (DP) of hip–knee were lower than DJH50 at DJH30 and DJH40, while side-to-side asymmetry of GCT and I-vGRFpeak were greater than DJH30 and DJH40 at DJH50 within DJs200 (all p <0.05). However, there was no significant difference in MARP and DP of hip–ankle and knee–ankle. Therefore, training at DJH30 may effectively improve jumping performance and reduce musculoskeletal injury risk.
... Previous reviews of research on adults suggested that plyometric exercise improves strength, postural control, and jumping skill [14][15][16][17] . However, the outcomes of the application of PMT to children are poorly understood 18 . ...
Objectives: The study aimed to determine the effect of adding a school-based plyometric training program (PMT) to
physical education (PE) sessions on the strength, balance, and flexibility in primary school girls. Methods: Students from
grades 3-6 were randomized equally to a plyometric or control group. In the control group, students took their regular
PE classes twice a week. In the plyometric group, students performed PMT twice a week during the initial 20 minutes of
every PE session. The Lido Linea closed kinetic chain isokinetic dynamometer, Star excursion balance test (SEBT), and
sit-and-reach test were used to assess muscle strength, balance, and flexibility, respectively, before and after nine weeks
of training. Results: The improvement in extension peak force (p=0.04) and extension total work (p<0.001) was more
prevalent in the PMT group than in the control group. SEBT scores had improved significantly (p<0.05) for all directions
in the PMT group, except in the anterior direction, which was highly significant (p<0.001). Hamstring and lower back
flexibility had improved more in the PMT group than in the control group (p<0.001). Conclusion: Adding PMT to regular PE
classes has a positive and notable effect on muscle strength, balance, and flexibility in primary school students.
Keywords: Flexibility Test, Isokinetic Dynamometer, Muscle Strength, Plyometric Training, Star Excursion Balance
... Athletes usually perform plyometric jumps to improve their explosive jump performance, and the DJ is the most common plyometric exercise [6]. DJ training can improve muscle power by SSC mechanism, thereby enhancing athletic and vertical jumping performance [1,14,15]. Therefore, most athletes can use strength training with repeated jumps to improve the strength and biomechanical characteristics of the lower extremities. In addition, DJ training improves the ability of tendons and muscles to store and release elastic energy within the landing phase of jumps [16], thus increasing the lower extremity strength and allowing individuals to jump from higher heights. ...
Drop jump (DJ) is often used as a plyometric exercise to improve jumping performance. Training from improper drop heights and for improper durations lead to unfavorable biomechanical changes in the lower extremities when landing, which result in reduced training effects and even lower extremity injuries. Purpose. To study the effects of repeated DJ training at drop heights of 30 cm, 40 cm, and 50 cm (drop jump height (DJH) 30, DJH40, and DJH50) on lower extremity kinematics and kinetics. The 1st, 50th, 100th, 150th, and 200th DJs (DJ1, DJs50, DJs100, DJs150, and DJs200) were recorded by using a BTS motion capture system and force platform. The MATLAB software was used to compare the kinematic and stiffness data of DJ1, DJs50, DJs100, DJs150, and DJs200 with one-way ANOVA repeated measure. If there were significant differences, the LSD method was used for post hoc comparisons. Methods. Twenty healthy male Division III athlete volunteers were selected as subjects, and 200 drop jumps (DJs200) were performed from DJH30, DJH40, and DJH50. Results. The jumping height (JH), contact time (CT), and GRF increased with drop height, and the stiffness of the legs and ankle at DJH30 was higher than that at DJH40 and DJH50 (p
... They revealed that both training are useful to improve hip and thigh power production. Holcomb et al., (1996) results suggested that plyometric training (but not isometric training) enhances the extensibility of tendon structures during ballistic contractions and active muscle stiffness during fast stretching. conducted study was to evaluate plyometric training can prevent deteriorating effects of physical inactivity. ...
... For example, strength training has been shown to influence peak power output in the countermovement jump (Cormie et al., 2009). Certain types of training in particular, for example plyometrics (Holcolm, Lander, Rutland, & Wilson, 1996) or resistance training (McBride, Triplett-McBride, Davie, & Newton, 2002), improve the capability to generate not just force but also acceleration, both crucial to maximizing power output. The variation in athletic history of the participants in this study introduces variation in experience and training that may be influencing their ability to generate power. ...
Objectives
We sought to determine the relationships between muscle size, function, and polar second moments of area (J) at the midshaft femur, proximal tibia, and midshaft tibia.
Materials and Methods
We used peripheral quantitative computed tomography to quantify right femoral and tibial J and soft tissue cross‐sectional areas, and force plate mechanography to quantify peak power output and maximum force of the right limb, among athletic women and control subjects.
Results
Lower limb bone J exhibited strong relationships with estimated force but not power between both groups. Among controls, the strongest relationships between force and J were found at the midshaft femur. Among athletes, these relationships shifted to the tibia, regardless of body size, likely reflecting functional strain related to the major knee extensors and ankle plantarflexors. Together, muscle force and stature explained as much as 82 and 48% of the variance in lower limb bone J among controls and athletes, respectively.
Discussion
Results highlight the importance of considering relevant muscle function variables (e.g., force and lever arm lengths) when interpreting behavioral signatures from skeletal remains. Future work to improve the estimation of muscle force from skeletal remains, and incorporate it with lever arm length into analyses, is warranted. Results also suggest that, in doing so, functional relationships between a given section location and musculature should be considered.
... The effects of plyometric training on vertical jump performance were studied heavily. Numerous studies on plyometrics showed improvements in jump height (Wilson, Murphy, Giorgi, 1996;Wilson, Newton, Murphy, 1993;Adams, O'Shea, O'Shea, 1992;Marković, Jukicć, Milanović, 2007;Malisoux, Francaux, Nielens, 2006;Kotzamanidis, 2006;Dvir, 1985Blattner, Noble, 1979Matavulj Kukolj, Ugarkovic 2001;Brown, Mayhew, Boleach, 1986Fatouros, Jamurtas, Leontsini, 2000Gehri, Ricard, Kleiner, 1998Spurrs, Murphy, Watsford, 2003, Diallo, Dore, Duche, 2001, Chimera, Swanik, Swanik, 2004Tricoli, Lamas, Carnevale, 2005;Holcomb, Lander, Rutland, 1996;Lehance, Cruising, Bury, 2005). These results are certainly consistent with the results obtained in this study on the positive impact of plyometric training on changes in explosive strength in elite athletes. ...
The plyometric method is ranked among the most commonly used methods for fitness volleyball training. It leads to the development of explosive strength and reactive velocity of the muscular system based on improving the CNS response and the power required to absorb the stress when landing. The study was of longitudinal type, involving two measurements, an initial measurement for all subjects to determine the initial level of motor ability, and a final measurement where the effects of the experimental program were studied after a programmed experimental process to develop specific motor skills of the analyzed sample of subjects. The entire study was conducted on a sample of 72 senior subjects, which were divided into two sub-samples, one sub-sample comprised of the experimental group and the other comprising the control group. The primary objective of the research was to test the influence and effect of special treatment of kinesiological activities based on plyometric exercises on the motor skills of the subjects.
... Another factor that could have influenced the RPE during the unpaired sessions are the plyometric exercises (Figure 1). It is well-known that during plyometric exercises muscles are trained under tensions greater than those achieved by conventional resistance training (Holcomb et al., 1996), which in turn may increase the intensity of effort in the exercise performed. Given these results, we speculate that the combination of hypoxia and intense exercises may explain RPE during R T at moderate altitude. ...
We examined the viability of using mean propulsive velocity (MPV) to adjust the load in the countermovement jump (CMJ) at moderate altitude. Twenty-four volunteers were assigned to a 4-week power-oriented resistance training (RT) program in either normoxia (N, 690 m) or intermittent hypobaric hypoxia (IH, 2,320 m). The load was adjusted to maintain execution velocity of CMJ at 1m·s−1 of MPV. Relative peak power output (Prel), and percentage of velocity loss throughout the sets (VL) were determined for each session. The internal load was measured by the rating of perceived exertion (RPE). The absolute load lifted was higher in IH compared to N (75.6 ± 8.4 vs. 58.5 ± 12.3 kg P < 0.001). However, similar relative increases for both groups were found when comparing the final values (IH: 8.2%, P = 0.007; N: 9.8%, P = 0.03) with no changes in VL between groups (P = 0.36). Post-study Prel improved significantly only in IH (+7% W·kg−1, P = 0.002). Mean RPE was greater in IH vs. N (6.8 ± 1.5 vs. 5.6 ± 2, P < 0.001). The MPV seems to be a viable method for adjusting external load during RT at moderate altitude. However, given that RT at moderate altitude increases RPE, it is prudent to monitor internal load when using the MPV to best determine the actual physiological stress of the session.
... The ability to generate lower body explosive power is accepted as an important factor in sports activities and can be considered as the expression of the amount of performance displayed in a specific time period (Kaya et al., 2018). Speed and strength stand out in change of direction, acceleration, jump and sprint performances in many sportive actions (Holcomb et al., 1996). Although specific resistance training is important, general strength training increases body mass and contribute to the decrease of injury risk and developing core stability. ...
This study aimed to investigate the effects on the dynamic balance of two different resistance training in male basketball players. 25 male basketball players who were over 18 participated in the study voluntarily. Participants were divided into two groups by using random sampling method as VertiMax strength training group and traditional strength training group (VertiMax, n=13; classic, n=12). Both training programs were administered 3 times a day for 6 weeks. In standing position, the dynamic balance values recorded on the right and left foot for 60 seconds were assessed by using EasyTech Libra Oscillating balance board. The scores used in the assessments were IBP (index of balance precision), recovery time right (return time of the visual helix balance from right side), and recovery time left (return time of the visual helix balance from left side). All tests were performed with visual feedback. Statistical analysis used three-factor mixed ANOVA. At the end of the training period, IBP (index of balance precision), recovery time right (return time of the visual helix balance from right side), recovery time left (return time of the visual helix balance from left side) showed that dynamic balance scores were similar in the VertiMax and classic training groups for right and left feet. VertiMax group in dynamic balance, the changes in IBP and recovery time right scores were found to be better. In both training groups, when the recovery time right values of the right and left feet were compared at the end of the process, it was seen that the rotation time from the right side of the visual helix motion area of the left leg was shorter (p<0.05). The results show that the VertiMax strength training included in the pre-season exercises positively affects participants’ balance performance.
... In general, plyometric training (e.g. including depth jumps) is commonly thought to be a more effective training exercise than training including countermovement jumps (Koyama et al., 2008)due to an increased stress for the lower leg muscle (Bobbert, 1990;Clutch, Wilton, McGown, & Bryce, 1983;Gehri, Ricard, Kleiner, & Kirkendall, 1998;Holcomb, Lander, Rutland, & Wilson, 1996;Thomas, French, & Hayes, 2009). ...
The aim of the study was to evaluate the impact of an 8-week plyometric training program on the sprint and jump performance. The intervention study employed a controlled experimental design with two parallel groups of male long jumpers. While the experimental group (n = 18) trained with plyometric exercises, the control group (n=10) performed classical long jump training. Both groups were examined for athletic performance (30m sprint, standing long jump, vertical jump) and biomechanical parameters of a long-jump movement (max vertical height, horizontal and vertical velocity at take-off, flight time, take-off duration) prior and following the intervention. The experimental group demonstrated significantly better developments than the control group in most of the physical and biomechanical parameters respectively and improved their long jump records. Combining an 8-weeks plyometric program with athletics training significantly develops long jump and general athletic performance as well as biomechanical parameters. Therefore, plyometric training can be recommended to athletics coaches as an additional training alternative to improve sprint and long jump abilities in athletes.
... The CMJ test is among the most reliable and valid forms of jump tests for predicting athletic performance (17,20) and lifting ability (3,22). There has also been extensive research on improving vertical jump performance during CMJ including the effect of arm movement (9), warm-up protocols (2,12), stretching (1,24), vibration training (4), resistance training (13), muscle strength (25), and plyometric lifting (11,18). The relationship between specific GRF measurements and vertical jump performance was studied by Laffaye et al. (14) who calculated correlations between 5 force-time variables (eccentric rate of force development-ERFD, average vertical concentric force-AVCF, total time-T, eccentric time, and ratio of eccentric to total time) and vertical jump height (JH) during a CMJ test. ...
Developing practical, reliable, and valid methods for monitoring athlete wellness and injury risk is an important goal for trainers, athletes, and coaches. Previous studies have shown that the countermovement vertical jump test (CMJ) is both a reliable and valid metric for evaluating an athlete's condition. This study examines the effectiveness of prescribed workouts on improving quality of movement during CMJ. The dataset consists of 2425 pairs of CMJ scans for high school, college, and professional athletes training at a privately owned facility. During each scan, a force plate recorded three ground reaction force (GRF) measurements known to impact CMJ performance: Eccentric Rate of Force Development (ERFD), Average Vertical Concentric Force (AVCF), and Concentric Vertical Impulse (CVI). After an initial scan, coaches either assigned the athlete a specific 1- or 2- strength movement plan (treatment group) or instructed the athlete to choose their own workouts (control group) before returning for a follow-up scan. A multivariate analysis of covariance (MANCOVA) revealed significant differences in changes to GRF measurements between athletes in the two groups after adjusting for the covariates gender, sport, time between scans, and rounds of workout completed. A Principal Component Analysis of GRF measurements further identified four primary groups of athlete needs and the results provide recommendations for effective workout plans targeting each group. In particular, split squats increase CVI and decrease ERFD/AVCF; deadlifts increase AVCF and decrease CVI; alternating squats/split squats increase ERFD/CVI and decrease AVCF; and alternating squats/deadlifts increase ERFD/AVCF and decrease CVI.
... This provides functional strengthening of the muscle, tendon and ligaments specific to the demands of everyday activities and sports (31). Plyometric training does provide such training stimuli and has shown evidence to improve explosive actions in young and pubertal populations (19,30). Plyometric exercises constitute a natural part of most sport movements because they involve jumping, hopping and skipping (i.e., such as high jumping throwing or kicking). ...
... Plyometrics is a well-known form of 'ballistic training', designed to improve jump performance capabilities [1]. In addition, plyometric training has been shown to be an effective method for improving strength [2], running economy [3], agility [4,5] and sprint ability [5,6]. Plyometric training has also been utilised to help prevent knee injuries [7,8]. ...
Background
Plyometric training is an effective method to prevent knee injuries in female athletes; however, the effects of plyometric training on jump performance in female athletes is unclear. Objective
The aim of this systematic review and meta-analysis was to determine the effectiveness of plyometric training on vertical jump (VJ) performance of amateur, collegiate and elite female athletes. Methods
Six electronic databases were searched (PubMed, MEDLINE, ERIC, Google Scholar, SCIndex and ScienceDirect). The included studies were coded for the following criteria: training status, training modality and type of outcome measures. The methodological quality of each study was assessed using the physiotherapy evidence database (PEDro) scale. The effects of plyometric training on VJ performance were based on the following standardised pre–post testing effect size (ES) thresholds: trivial (<0.20), small (0.21–0.60), moderate (0.61–1.20), large (1.21–2.00), very large (2.01–4.00) and extremely large (>4.00). ResultsA total of 16 studies met the inclusion criteria. The meta-analysis revealed that plyometric training had a most likely moderate effect on countermovement jump (CMJ) height performance (ES = 1.09; 95 % confidence interval [CI] 0.57–1.61; I2 = 75.60 %). Plyometric training interventions of less than 10 weeks in duration had a most likely small effect on CMJ height performance (ES = 0.58; 95 % CI 0.25–0.91). In contrast, plyometric training durations greater than 10 weeks had a most likely large effect on CMJ height (ES = 1.87; 95 % CI 0.73–3.01). The effect of plyometric training on concentric-only squat jump (SJ) height was likely small (ES = 0.44; 95 % CI −0.09 to 0.97). Similar effects were observed on SJ height after 6 weeks of plyometric training in amateur (ES = 0.35) and young (ES = 0.49) athletes, respectively. The effect of plyometric training on CMJ height with the arm swing was likely large (ES = 1.31; 95 % CI −0.04 to 2.65). The largest plyometric training effects were observed in drop jump (DJ) height performance (ES = 3.59; 95 % CI −3.04 to 10.23). Most likely extremely large plyometric training effects on DJ height performance (ES = 7.07; 95 % CI 4.71–9.43) were observed following 12 weeks of plyometric training. In contrast, a possibly small positive training effect (ES = 0.30; 95 % CI −0.63 to 1.23) was observed following 6 weeks of plyometric training. Conclusion
Plyometric training is an effective form of training to improve VJ performance (e.g. CMJ, SJ and DJ) in female athletes. The benefits of plyometric training on VJ performance are greater for interventions of longer duration (≥10 weeks).
... Thus, although body-peak power tends to be maximized in the UC, under this mechanical condition the training stimulus is comparable to that found in regular plyometric training, which potentially reduces the importance of this conceptual determination. Even recognizing that plyometrics can improve neuromuscular function in elite athletes (Holcomb et al., 1996; Saez-Saez De Villarreal et al., 2010), it is essential to underline that loaded jumps have already shown their greater effectiveness in enhancing the overall athletic performance (Cormie et al., 2011; Wilson et al., 1993). In this study, the BLC setting was deliberately designed to establish (and mediate) the mechanical behaviour of body-and bar-peak power while executing the JS at the minimum possible load (i.e., using exclusively the 20 kg barbell). ...
This study compared the values of bar-peak force (PFBar) and power (PPBar), body-peak force (PFBody) and power (PPBody) and bar-mean propulsive power (MPPBar) in different jump-squat (JS) conditions: unloaded condition (UC); bar-loaded condition (BLC) and optimum bar-MPP condition (OBC). Twenty-five soccer players performed the JS using a bar with negligible mass (UC), using the Smith-machine bar (BLC) and using the load capable of maximizing the bar-MPP (OBC). The PFBody was significantly higher in the UC (2847.9 ± 489.1 N) than in the OBC (2655.4 ± 444.3 N). The UC presented greater PPBody (3775.9 ± 631.5 W) than the BLC (3359.7 ± 664.3 W) and OBC (3357.8 ± 625.3 W). The OBC presented higher values of PFBar, PPBar and MPPBar (676.2 ± 109.4 W) than the BLC (MPPBar = 425.8 ± 53.7 W) (all p < 0.05). In the OBC (compared to the UC), the body peak-power presented a reduction of ≈ 11%, while generating bar-power output from ≈ 59 to 73% higher than the BLC. While the fact that the body-peak power is maximized in the UC denotes a mechanical phenomenon, the bar-optimum load represents an intensity at which both components of the power equation (force and velocity) are optimized. This has important implications for sports training.
... ( Holcomb, et al., 1996) Beinpresse + Kniestrecker 8 Studenten (m) 7 ...
Das Anforderungsprofil des Fußballspieles zeigt, dass Maximal- und Schnellkraftleis-tungen einen leistungsdeterminierenden Faktor in dieser Sportart einnehmen. Krafttrai-ningsinterventionen im Kindes- und Jugendalter bis hin zum Erwachsenenalter führen zu Leistungsverbesserungen in Maximal- und Schnellkraftparametern. Ziel dieser Untersuchung ist es daher zu klären, ob und wie sich eine zweijährige Krafttrainingsintervention auf Maximal- und Schnellkraftleistungen jugendlicher Athleten aus dem Nachwuchsleistungssport auswirkt.
An der zweijährigen Untersuchung nahmen 114 Probanden aus zwei Vereinen teil, die durch den Deutschen Fußball Bund e.V. mit dem Prädikat eines Leistungszentrums ausgezeichnet sind. Die Fußballer wurden in zwei Gruppen unterteilt. Die Fußballer wurden zusätzlich jeweils in Subgruppen nach Alter (unter 14 Jahren [U14], unter 16 Jahren [U16] und unter 18 Jahren [U18]) zugeordnet. Die eine Gruppe (KT) führte zweimal wöchentlich zusätzlich zum regulären Fußballtraining ein Krafttraining durch, die andere Gruppe (KG) absolvierte ausschließlich das reguläre Fußballtraining. Es wurde die Leistungsfähigkeit im Squat- (SJ), Countermovement- (CMJ) und Drop Jump (DJ) aus unterschiedlichen Höhen (16 bis 40 Zentimeter), sowie Maximalkraftleistungen im Ei-ner-Wiederholungs-Maximum (1RM) der Front- und Nackenkniebeuge vor, nach einem Jahr und nach der zweijährigen Trainingsphase erfasst. Zur Kontrolle des Einflussfak-tors Wachstum wurden in diesem Forschungsprojekt Querschnittsdaten im SJ, CMJ und DJ von insgesamt 426 Schülern (männlich) im Alter zwischen 12 und 19 Jahren analog zu den Fußballern erhoben. Die Schüler wurden in Altersklassen (U13 bis U19) eingeteilt.
Für die Analyse der Leistungsentwicklung innerhalb einer Gruppe und die paarweisen Vergleiche zwischen zwei Gruppen wurde eine zweifaktorielle Varianzanalyse mit Messwiederholung mit den Faktoren Gruppe und Zeit durchgeführt. Im Falle signifikan-ter F-Werte wurde eine Post-hoc-Analyse (Scheffe) durchgeführt, um die Lokalisation der signifikanten Veränderungen zu errechnen. Die Analyse der Querschnittsdaten er-folgte über die einfaktorielle Varianzanalyse. Die Post-hoc-Analyse (Scheffe) zeigte statistisch signifikante Leistungsunterschiede zwischen den Altersklassen auf (paarwei-se Vergleiche zwischen zwei Altersstufen). Zur Ermittlung von Zusammenhängen zwi-schen verschiedenen Parametern wurde die Produkt-Moment-Korrelation nach Pearson berechnet. Das Signifikanzniveau wurde für alle statistischen Verfahren auf p < 0,05 festgelegt.
Im Vergleich der Fußballer schnitt die Krafttrainingsgruppe nach der zweijährigen Untersuchungsdauer in den Maximalkraftleistungen der Front- und Nackenkniebeuge in allen Altersklassen signifikant besser ab. Die Ergebnisse der KG zeigen in der U18 für die Maximalleistungen bei den Kniebeugen über zwei Jahre Steigerungen im Mittel von 9,3 ± 13,1 bis 37,1 ± 21,4%, in der U16 von 48,3 ± 39,7 bis 62,1 ± 53,3% und in der U14 von 84,4 ± 26,1 bis 94 ± 39,8%. Die Leistungssteigerungen der KT in den Maxi-malkraftparametern übersteigen die Zunahmen der KG bei Weitem. In der U14 finden sich je nach Parameter zwischen 290,9 ± 107,7 bis 312,6 ± 118,6% Leistungssteigerung über zwei Jahre. Die U16 weist 112,4 ± 32,7 bis 121,4 ± 39,4% Leistungssteigerung auf und die U18 zwischen 104,0 ± 45,6 bis 106,0 ± 34,4% Leistungssteigerung je nach Pa-rameter über zwei Jahre. Im Squat Jump zeigte die KT ebenfalls signifikant bessere Leistungen (U18: 26,1 ± 13,9%, U16: 29,7 ± 16,7%, U14: 30,9 ± 13,8%), als die Gruppe, die kein Krafttraining absolvierte (U18: 1,0 ± 8,7%, U16: 10,4 ± 11,8%, U14: 8,1 ± 9,9%). Ähnliche signifikante Steigerungsraten wurden beim Countermovement Jump (U18: 20,3 ± 14,0% vs. 1,2 ± 6,9%, U16: 21,2 ± 14,4% vs. 11,1 ± 10,5%, U14: 21,6 ± 14,4% vs. 9,9 ± 7,7%) zugunsten der KG ermittelt. Die U18 der KT weist im Mittel Steigerungen des Drop Jump in den jeweiligen Höhen von 6,6 ± 16,9 bis 14,8 ± 21,3% auf. Es wurden keine signifikanten Unterschiede zur KG analysiert (Steigerungen: 0,0 ± 20 bis 6,2 ± 27,0%). Die U16 der KT erreicht Steigerungen im DJ im Mittel von 35,8 ± 28,8 bis 36,9 ± 22,5%. Dies führte zu signifikanten Unterschieden gegenüber der KG, die Steigerungen von 15,1 ± 20,8 bis 22,0 ± 19,0% aufwies. Zwischen den Gruppen der U14 kam es zu signifikanten Unterschieden im Ausgangstest. Die KT der U14 wies höhere Steigerungen (29,2 ± 25,8 bis 41,3 ± 29,3%) auf als die KG (1,5 ± 18,3 bis 15,2 ± 30,8%). Die Abschätzung der Leistungsentwicklung in den Schnellkraftparametern zeigte, dass es mit dem Alter zu leistungspositiven Veränderungen kommt. Unterstellt man, dass die Differenz zwischen den Mittelwerten der Leistungsparameter der einzel-nen Altersklassen der untrainierten Schüler die entwicklungsbedingte Leistungsentwick-lung darstellt, finden sich die höchsten Zunahmen zwischen den Altersklassen der U13 und der U17 und die geringsten Zunahmen bei den ältesten Jugendlichen. Die Gruppen-vergleiche erreichten nicht zwischen allen Altersstufen signifikantes Niveau, sondern zum Teil erst zu mindestens zwei Jahre älteren Probandengruppen. Die Zusammenhangsanalysen zeigen hohe Zusammenhänge zwischen dem SJ und CMJ und den Maximalkraftparametern. Die Zusammenhänge zwischen den Maximalkraftparametern und den Leistungen im DJ klassifizieren sich als gering bis mittel.
Die Daten zeigen, dass sowohl dem Faktor körperliche Entwicklung, als auch der Sportart Fußball leistungspositive Einflüsse auf Schnellkraftleistungen zugeordnet wer-den können. Die Datenlage dieser Untersuchung zeigt ferner, dass ein Krafttraining ei-nen positiven Effekt auf Leistungsparameter im Fußball hat. Eine langfristige Trai-ningsintervention von zwei Jahren kann zu einer deutlichen Steigerung des 1RM, des SJ, des CMJ und des DJ führen. Die Maximal- und Schnellkraft ist demnach im Ju-gendalter durch ein langfristig angelegtes Krafttraining sehr gut zu steigern. Demnach ist ein ergänzendes Krafttraining im Nachwuchsleistungssport der Sportart Fußball zu empfehlen.
... Several previous investigations have failed to find that plyometric training is significantly more effective than other training methods in improving the vertical jumping ability (11,14,17,23,26). Plyometric training alone, as has been shown by this study and others carried out by authors such as Blattner & Noble (8) and Bosco (10), can also have a significant effect in increasing hip and thigh power that is measured by the vertical jump. ...
The Purpose of the study was to find out the comparative effect of Plyometric and weight training on vertical jumping ability. For the present study 24 male students from Department of Physical Education, BHU Varanasi were selected randomly as the subjects for the study. The age of the subjects ranged between 18-21 years. The variables selected for the present study were Plyometric and weight training (independent variable), vertical jumping ability (dependent variable). For the study pre test – post test randomized group design, which consists of control group (08 students) and two experimental groups (16 students) were used. The data were collected through the pre test, before training and post test, after six weeks of Plyometric and weight training. To find out the comparative effect of Plyometric and Weight Training on vertical jumping ability of the subjects the pre test and post test scores were analyzed by using Descriptive analysis, Analysis of Co-Variance (ANCOVA) and LSD test were used, the data analyzed with the help of SPSS (16.0 version) software and the level of significance was set at 0.05 level of confidence. The result of the study showed that there was significant difference between pre and post test (experimental group) of Jump & Reach and Approach Jump & Reach. Significant difference was found between adjusted means of Plyometric training and control group, weight training and control group in relation to jump and reach performance (p< 0.05). In relation to approach jump and reach performance significant difference was found between adjusted means of Plyometric training and control group, weight training and control group since the p< 0.05. On the basis of findings of the study it may be considered that Plyometric training could be very much useful method of training for sportsman to improve vertical jumping ability and to retain the same for a longer duration.
... Plyometric exercises refers to various types of exercises such as jumps, hopping, bounding and skipping, and are characterised by the mechanism of stretch-shortening cycle (SSC) movements that involve starting with a rapid and powerful eccentric action and follo-wed immediately by concentric contraction in the same muscle group (12) . Adult research data show that plyometric training improves both maximal strength and local muscular endurance, power and sport performance (3,5,8,22,33,38) . Studies in children and adolescents have also examined the effects of plyometric training programs (23,42,49,52) . ...
Countermovement jump (CMJ) is an element of many sports techniques and has an important role in the overall performance, both when performed at maximal and submaximal intensity. This paper aims to investigate changes in biomechanical and neuromuscular variables that are responsible for controlling different submaximal intensities of the CMJ. 8 healthy and uninjured volleyball players from the first league of the Republic of Serbia, average age 21.9 ± 1.9 years, average body height 191.6 ± 9.2 cm, average body weight 83.1 ± 7.1 kg were included in the study. Subjects performed CMJ at three different jump heights (approximately 65%, 80%, and 95% of the maximal height). For the analysis of electromyographic data, the value of root mean square analysis was used separately for the amortization phase and the jump phase, for the following muscles: m. gluteus maximus (GlutM), m. rectus femoris (RF), m. biceps femoris (BF), m. vastus lateralis (VL), m. tibialis anterior (TA) and m. gastrocnemius medialis(GastM).Kinematic and kinetic variableswere monitored: vertical center of mass displacement in the amortization phase [m], the center of mass height at take-off point [m], jump height [m], jump speed [m/s], angular displacement in the ankle, knee and hip joint [rad], maximal vertical ground reaction force [N/ kg], vertical stiffness [kN/m/kg], the torque of the ankle, knee and hip joint [Nm/kg]. The change in jump height (65, 80 and 95%) did not have a significant effect on the change in activation for most muscles (p≥0.05), except for GastM where a tendency towards increase was observed (p=0.066). During jump phase, the activation of VL, BF, GlutM, TA muscles significantly increased compared to the amortization phase (p≤0.05). The torque in the hip joint increased significantly with increasing jump height (65<80=95%) (p=0.028). During amortization phase, the values of vertical center of mass displacement increased significantl y between each jump height (65<80<95%) (p≤0.05), while the values of vertical stiffness decreased with increasing jump height, where significant differences were observed between 80% and 95% of maximal jump height (65=80<95%) (p=0.012). Angular displacements in the knee and hip joint increased significantly with increasing jump height (65<80<95%) (p≤0.05) while no changes in angular displacement in the ankle joint were observed (p≥0.05). The results of the research show that the increase in the jump height is related to an increase in the amortization phase, due to an increase in angular displacements in the knee and hip joint, as well as an increase in torque of the hip joint.
Meta-analysis, Resistance training, Dose-response.
The optimal intra-set rest in cluster sets (CLS) plyometric-jump training (PJT) to improve physical fitness remains unclear. Thus, this study compared the effects of PJT with traditional (TRS) vs. CLS structures using different intra-set rests on physical fitness components. Forty-seven recreationally active young men performed 3-5 sets of 10-12 repetitions of upper- and lower-body exercises twice a week for six weeks using different set configurations as the TRS group (no intra-set rest), and the CLS10, CLS20 and CLS30 groups with 10, 20 and 30 s intra-set rest, respectively, while the total rest period (i.e., 180 s) was equated. Testing was carried out 48 h before and after the intervention and the rating of fatigue (ROF) was also assessed 20 min after the first and last session. There was no significant difference in the mean energy intake between groups (p > 0.05). The ANCOVA revealed that all groups showed similar improvements (p < 0.05) in body mass, body mass index, fat-free mass, one repetition maximum (dynamic strength) and repetitions to failure (muscular endurance) in back squat and chest press, handgrip strength, standing long jump, 20 m sprint, and 9-m shuttle run (change of direction speed), whereas the ROF decreases were greater in the CLS20 and CLS30 groups (p < 0.05). Compared to the TRS structure, six weeks of PJT with an intra-set rest of 20 s, or 30 s induced similar improvements in the measures of physical fitness and anthropometrics, with lower exercise-induced fatigue perception.
Сажетак: Плиометрија је савремен метод рада који дозвољава појединцу већи развој силе него што је могуће, користећи једноставни тренинг снаге. Експлозивна снага изражена кроз експлозивне скокове је способност неуромускуларног система испитаника да испољи напрезање мишића у најмањем временском интервалу.Циљ истраживања је утврђивање разлика између група на иницијалном и финалном мјерењу, на основу кориштења разних моторичких тестова. У раду су анализирана новија истраживања објављена послије 2002. године, закључно са 2019. годином. Рад анализира двадесет једно (21) истраживање у којима је проучаван утицај плиометријског тренинга на развој експлозивне снаге, самим тим поменута анализа представља и основни предмет истраживања овог рада. Такође, експлозивну снагу је могуће развијати и помоћу тренинга као што су: пиометријским тренингом под водом, комбинацијом плиометријског и неког другог тренинга (динамичко истезање, спринт, специфичним тренингом спринта, тренингом са и без тегова, тренингом снаге итд). На основу анализираних истраживања и упоређивања резултата са иницијалних и финалних мјерења, јасно је видљив утицај плиометријског тренинга на експлозивну снагу доњих екстремитета.
En la natación el rendimiento depende de diversos factores atendiendo a la distancia de la prueba. La fuerza explosiva puede resultar un elemento clave en pruebas de distancia corta por su relevancia en la fase de salida. El objetivo de este estudio fue analizar la efectividad que posee un entrenamiento pliométrico sobre la fuerza explosiva del tren inferior y su posible transferencia en el rendimiento de la fase de salida. 16 nadadores adolescentes fueron distribuidos aleatoriamente en dos grupos: control (GC) y experimental (GE). El GC realizó un entrenamiento de fuerza resistencia del tren inferior y el GE de pliometría. Tras 6 semanas se analizaron diferentes variables físicas (CMJ y ABK) y cinemáticas (ángulo de salida, ángulo de entrada al agua, distancia de salto, tiempo de vuelo y tiempo en 5 m). El análisis intragrupo no mostró cambios en el GC mientras que el GE experimentó un incremento en la altura de los saltos CMJ (p<0,005) y ABK (p<0,001), y en la variable técnica del ángulo de salida (p<0,03). En las comparaciones intergrupo el GE aumentó el ángulo de salida (p<0,05). El entrenamiento pliométrico mejora la altura de salto vertical pudiendo tener una transferencia positiva sobre el rendimiento de la salida de natación. Se hace necesaria la realización de nuevos estudios en donde se corroboren los resultados obtenidos en esta investigación.
ABSRTCT This purpose study restricted to forty five (N=45) male athletes who were participated in Anna University Zone-16 inter collegiate Athletic meet during the year 2018-2019 were randomly selected as subjects. Their age ranged from 18 to 21 years. The subjects were assigned at random into three groups of fifteen each (n=15). Group-I underwent Ladder training, Group-II underwent Plyometric training and Group-III acted as Control. All the subjects were fully informed regarding the nature of the experimental methodology and the subjects gave their consent to participate in this investigation and selected to be measured on the selected subjects. Speed, Stride Length, Stride Frequency, Strength and Agility. To achieve the purpose of the present study, two training programmes namely Ladder Training and Plyometric Training were designed scientifically. The scientifically designed programmes were given to the subjects of respective groups such as group-I and group-II. The detailed procedures of these three training programmes are dealt with in detail. ANCOVA was used to find out the significant difference if any between the groups.
This purpose study restricted to forty five (N=45) male athletes who were participated in Anna University Zone-16 inter collegiate Athletic meet during the year 2018-2019 were randomly selected as subjects. Their age ranged from 18 to 21 years. The subjects were assigned at random into three groups of fifteen each (n=15). Group-I underwent Ladder training, Group-II underwent Plyometric training and Group-III acted as Control. All the subjects were fully informed regarding the nature of the experimental methodology and the subjects gave their consent to participate in this investigation and selected to be measured on the selected subjects-Speed, Stride Length, Stride Frequency, Strength and Agility. To achieve the purpose of the present study, two training programmes namely Ladder Training and Plyometric Training were designed scientifically. These programmes were given to the subjects of respective groups such as group-I and group-II. The detailed procedures of these three training programmes are dealt with in detail. ANCOVA was used to find out the significant difference if any between the groups.
The research aim was to identify the effect of using some plyometric exercises to improve muscular power (vertical jump) and digital achievement in high jump activity among third year’s students. The researchers used an experimental method in conformity with research nature between pre-tests and post-tests for the sample research. The sample was formed by students belonging to the physical education and sports institute, University of Mostaganem (Algeria) of the academic year 2018/2019. 40 students were chosen and divided into two groups (experimental 21 students, control 19 students). The vertical jump test of stability and digital achievement test were used. After the treatment of the results by statistical means and through these results, it has been reached several conclusions from them. Plyometric exercises are important to develop vertical jump and digital achievement level in high jump [discussion significant difference (p≤0.05)] among students, and the best improvement of the experimental group based on plyometric exercises is marked comparing to the control group.
Plyometrics is a modern method which allows an individual to develope more power than ussual by employing a simple strength training. Explosive strength expressed trough explosive jumps is the ability of neuromuscular system of the examinee to exert the maximal muscle contraction in the shortest time possible. The aim of the research is to indentify the differences between the groups on the initial and final testing, by employing various tests for motor skills. New researches, published from 2002 to 2019, were analyzed in this work. There are 21 reasearches about the impact of plyometric training on explosive strength in sports that were analyzed. This makes mentioned analysis the main subject of this work. There are also other types of training that can help in developing explosive strength like: aquatic plyometric training, combination of the plyometric and some other type of training (dynamic stretching, sprint, specific sprint training, training with and without weights, strength training etc). On the basis of the analyzed researches and comparisons of the results from the initial and final testings, the impact of plyometric training on explosive strength of the lower extremities is clearly visible.
ÖZET
Bu araştırmada, 8 hafta uygulanan pliometrik antrenman programının 13-14 yaş arası hentbolcularda vücut kompozisyonu ve bazı motorik özelliklere etkisinin belirlenmesi amaçlanmaktadır. Araştırmaya pliometrik antrenman grubu (PAG) (n=7), yaş ortalaması (x =13,28+0,45 yıl); kontrol grubu (KG) (n=7), yaş ortalaması (x =13,71+0,48 yıl) olmak üzere lisanslı aktif olarak hentbol antrenmanına devam eden 14 erkek hentbolcu gönüllü olarak katılmıştır. PAG 8 hafta, haftada 3 gün pliometrik antrenman programı hentbol antrenmanı ile birlikte uygulamış; KG ise düzenli bir şekilde hentbol antrenmanlarına devam etmiştir. Çalışmada katılımcılara antrenmanlar öncesi ve sonrası fiziksel ölçümlerden boy uzunluğu (BU), vücut ağırlığı (VA), vücut kitle indeksi (VKİ), vücut yağ yüzdesi (VYY) ve biyomotorik ölçümlerden dikey sıçrama (DS), durarak uzun atlama (DUA), sağ ayak yıldız denge testi (SAYDT), sol ayak yıldız denge testi (SOYDT), 10-20 m sprint testi ve koşu temelli anaerobik sprint testi (RAST) uygulanmıştır. Hentbolcuların antrenman öncesi ve sonrası ölçümlerinden elde edilen veriler IBM SPSS 22 istatistik programında analiz edilmiştir. Değişkenlerin test öncesi ve sonrası dağılımları gruplara göre incelendi, dağılımların normalliği ve varyansın homojenliği Shapiro Wilk testi ve Mauchly’s Sphericity testi ile belirlendi. Gruplararası, grup içi ve antrenmanın etkisi Tekrarlanan Ölçümlerde ANOVA ile tespit edimiştir. Post-hoc karşılaştırmalar için Bonferroni testi kullanıldı ve anlamlılık düzeyi 0,05 olarak kabul edildi. Araştırma sonucunda elde edilen bulgulara göre, fiziksel ölçümler incelendiğinde BU özelliğinde hem PAG hem de KG’de istatistiksel olarak anlamlı artış, VA, VKİ, VYY parametrelerinde ise sadece PAG’da istatistiksel olarak anlamlı düşüş tespit edilmiştir (p<0,05). Motorik özellikler incelendiğinde DS, DUA, SAYDT, SOYDT ve RAST olmak üzere tüm parametrelerde PAG’da istatistiksel düzeyde anlamlı yükseliş tespit edilirken (p<0,05); KG’de ise değişkilik tespit edilmemiştir (p>0,05). Elde edilen verilere göre BU parametresinde her iki grupta görülen artışın büyümenin doğal sonucu olduğu; çalışmada diğer özelliklerde PAG’da tespit edilen olumlu gelişmelerin uygulanan pliometrik antrenmanlar sonucunda olduğu düşünülmektedir.Sonuç olarak; 13-14 yaş grubu erkek hentbolculara uygulanan sekiz haftalık pliometrik antrenman programının sporcularda vücut kompozisyonu ve seçili motorik özellikler üzerinde olumlu değişimlere yol açtığı söylenilebilir.
ABSTRACT
In this study, it is aimed to determine the effect of the pliometric training program, which is applied for 8 weeks, on body composition and some motoric features in 13-14 age group handball players. The study included pliometric training group (PTG) (n=7), mean age (x=13.28 + 0.45 years); control group (CG) (n=7), mean age (x =13.71 + 0.48 years) 14 male handball players who continued their handball training voluntarily participated. PAG 8 weeks, 3 days a week, pliometric training program was implemented with handball training; KG continued handball training on a regular basis. In the study, the participants included ), height (H), body weight (BW), body mass index (BMI) and body fat percentage (BFP) for physical measurements; vertical jump (VJ), standing long jump (SLJ), right foot star balance test (RFSBT), left foot star balance test (SFSBT), 10-20 m sprint test and running-based anaerobic sprint test (RAST) for biomotoric measurements were applied before and after training. The data obtained from the pre and post-training measurements of handball players were analyzed in the IBM SPSS 22 statistical program. Descriptive statistics are categorized according to all handball players and groups. The pre- and post-test distributions of the variables were examined according to groups, the normality of the distributions and the homogeneity of the variance were determined by the Shapiro Wilk test and theMauchly’sSphericity test. Analysis of intergroup, intragroup, and the effect of training were carried out with Repeated Measures ANOVA. Bonferroni test was used for post hoc comparisons; the significance level was accepted as 0,05. According to the findings of the research, when the physical measurements were examined, a statistically significant increase in both PTG and CG in the H feature and a statistically significant decrease in the parameters of BW, BMI and BFP only in PTG is detected (p <0.05). When the motoric properties are examined, while statistically significant increase in PTG was detected in all parameters including VJ, SLJ, RFSBT, LFSBT and RAST (p <0.05); No changes were detected in CG (p> 0.05). According to the data obtained, the increase in both parameters in H parameter is the natural result of the growth; it is thought that the positive developments detected in PTG in other features in the study are the result of the applied pliometric training.
The purpose of this research was to investigate how the plyometric training and weight training program, applied in the field for exercise performance of throwing players, influenced improvement of athletic abilities, including agility, maximum muscular power, and strength. After implementing plyometric training and weight training to 21 high school throwing players for 10 weeks, we designed the next step. The 21 subjects were divided into two groups - women`s group and men`s group. All subjects were tested to determine agility using sidestep, burpee test, reaction time, lower body power and strength using standing long jump, standing jump, 30 m running, squats and leg presses. Additionally, isokinetic strength was measured using Cybex isokinetic dynamometer. The results showed that both groups demonstrated improvement in the standing long jump, standing jump and 30 m running after training. Particularly, the women`s group indicated better improvement. Second, women`s groups showed higher improvement in the sidestep and burpee test. However, in the reaction time test, the men`s group indicated better improvement. Third, both groups showed better improvement in squats and leg presses after training. Particularly, the women`s group indicated better improvement. Fourth, in the left and right side extension torque and flexion torque at a velocity of 60^{\circ}/sec, both groups showed better improvement after training. In the left side extension peak torque, the men`s group showed higher improvement, but the women`s group showed higher improvement in the left side flexion and extension peak torque. Fifth, both groups showed better improvement in bench pressing and back strength after training. Particularly, the women`s group indicated higher improvement.
