Plyometrics

Background of Study: Competence in motor performance skills is important in enabling children to be physically literate. Plyometric-based training has been suggested as an effective means to enhance motor performance skills in young athletes. However, no studies have reported the effects of a whole body plyometric-based program integrated into physical education on motor performance skills with young children. Objective: This study aims to examine the effect of a plyometric-based program on primary school students' motor performance skills, upper and lower body muscular power, and reactive strength index. Method: The sample was composed of 61 primary school students, 29 girls and 32 boys, aged 7-8 years old, from two secondgrade Physical Education (PE) classes. Both groups participated in their regular eight-week PE lessons (50-minute classes twice a week). During the study, the plyometric group performed a plyometric-based program in the 15-minute warmup of each class, while the comparison group performed regular warmup activities. Student's motor performance skill proficiency, reactive strength index, lower and upper body muscular power were assessed before and after the eight weeks of PE lessons. The data were analysed using a two-way analysis of variance, followed by pairwise comparisons with the Bonferroni adjustment. Results: The data analysis indicated significant increases in motor performance skill proficiency, upper and lower body muscular power in the plyometric group vs comparison group (p ≤ 0.05). Conclusion: These results suggest that including a plyometric-based program in the PE warmup phase of the lessons may improve motor performance skills and muscular power in primary school students.

En el presente texto se intenta primeramente exponer los errores conceptuales históricos que llevan a los entrenadores, a incorrectas propuestas en el campo de los trabajos “pliométricos”. En segundo lugar con base en el conocimiento científico actual, incluso con evidencia en resultados preliminareses de nuestro trabajo de investigación, se postulan tres posibles aspectos a considerar como factores determinantes de las acciones pliométricas de desaceleración y frenado, en los deportes sociomotrices de oposición-colaboración. Finalmente se intenta brindan una guia de referencia general para el entrenamiento de la pliometría en un continuo que va desde el ciclo de estiramiento acortamiento, hasta la amortiguación o frenado.

Context: Integrative neuromuscular training (INT) has successfully enhanced physical fitness and reduced abnormal biomechanics, which appear to decrease injury rates in adolescent female athletes. If not addressed at the proper time, low levels of physical fitness and abnormal mechanics may predispose female athletes to an increased risk of musculoskeletal injuries. Objectives To evaluate sex-specific effects of INT on selected measures of health- and skill-related fitness in children during physical education (PE). Design: Cohort study. Setting: Public primary school. Patients or Other Participants: Forty children (16 boys, 24 girls; age = 7.6 ± 0.3 years, height = 124.5 ± 6.4 cm, mass = 29.5 ± 7.6 kg) from 2 second-grade PE classes. Intervention(s): The classes were randomized into the PE-plus-INT group (10 boys, 11 girls) or the control group (6 boys, 13 girls) that participated in traditional PE. The INT was performed 2 times per week during the first approximately 15 minutes of...

The research aims to identify the effect of using some plyometric exercises to improve explosive power and digital achievement in the effectiveness of the long jump between pre and post-tests for the sample research. The researchers used an experimental method in conformity with research nature. The sample was formed by students belonging to the sport and physical education institute, University of Mostaganem (Algeria). 44 students were chosen and divided into two equal groups. The broad jump test of stability and digital achievement test were used. After statistical processing of the crude results, researchers found that plyometric exercises used led to the explosive power improvement for legs and so the digital achievement in long jump between pre and post-tests in favor of the post-test, in addition to the superiority of the experimental sample to the controlled one in tests results

Hentbol en hızlı oynanan takım sporlarından birisi olup, oyun içerisinde birçok patlayıcı hareket kalıbını barındırmaktadır. Sıçrama, çeviklik ve sprint gibi patlayıcı hareket kalıplarının geliştirilmesinde ise kuvvet antrenmanlarından faydalanılmaktadır. Kullanılan bu kuvvet antrenmanlarından biri pliometrik antrenmanlar olup, yapılan araştırmalarda hentbolda sprint performansını geliştirdiği literatürde yer almaktadır. Bu araştırmanın amacı, hentbolda pliometrik antrenmanların sprint performansı üzerine genel etki seviyesini değerlendirmek, performansa etki ettiği düşünülen modaretör değişkenleri tespit etmek ve bireysel çalışmalardan elde edilen bulgular ile genel bir yargıya ulaşmaktır. Bu amaca ulaşmak için araştırmanın modelini sistematik derleme ve meta analiz yaklaşımı oluşturmaktadır. Araştırmanın sistematik derleme aşamasında Google Scholar, Pubmed, Web Of Science ve Scopus veri tabanları aracılığıyla literatür taranmış, tarama sonucunda yanlılık riskleri ve metodolojik kalite değerlendirmesi için TESTEX ölçeği kullanılmış, kalite standartlarını sağlayan 13 çalışma araştırmaya dahil edilmiştir. Araştırmanın meta analiz aşaması Revman (Ver. 5.4.1), R (Ver. 4.1.0) ve SPSS (Ver. 2.0) paket programlarıyla gerçekleştirilmiştir. Bu aşamada genel etki büyüklüğünün tahmini için rastgele etkiler modeli, çalışmaların bireysel etki büyüklüğünün tahmini için ise Hedges’g indeksi %95 güven aralığı ile kullanılmıştır. Yapılan analizler sonucunda hentbol antrenmanına ek olarak yapılan pliometrik antrenmanın farklı mesafelerdeki sprint performansına orta ve çok büyük seviyeli etki sağladığı saptanmıştır. Orta seviyeli etkilerden en küçüğü 20 metre sprint performansında tespit edilmiş (EB=0,92[0,12-1,71], Z=2,27 [p= 0,02]), pliometrik antrenmanın en büyük etki sağladığı sprint mesafesi ise 30 metre olmuştur (EB=2,11[1,02-3,33], Z=3,70 [p= 0,0002]). Pliometrik antrenmanın kontrol grubuna karşı sağladığı etki farklı kuvvet antrenmanlarına karşı tespit edilememiştir. Modaretör analizleri sonucunda listelenen alt gruplar diğer alt gruplara göre sprint gelişiminde avantaj sağlamıştır; 10 metre sprint için >6 hafta üstü (EB=1,22), 30 metre sprintte ise 2 gün (EB=2,53), ≤16 yaş ve altı (EB=3,77), ≤98 ve altı sıçrama (EB=5,38), >6 hafta üstü (EB=2,56). Ancak alt gruplar arasında bulunan bu anlamlı etkiye diğer sprint mesafelerinde rastlanmamıştır. Araştırmaya dahil edilen hiçbir çalışma pliometrik antrenman sonrasında sakatlık bildirmemiştir. Sonuç olarak, hentbol antrenmanına ek olarak yapılacak pliometrik antrenmanların sprint gelişimi için etkili ve güvenilir bir yöntem olduğu anlaşılmıştır.

Handball is one of the fastest-played team sports and contains many explosive movement patterns in the game. Strength training is used to develop explosive movement patterns such as jumping, agility and sprinting. One of these strength training used is plyometric training, and it is stated in the literature that it improves sprint performance in handball. The aim of this research is to evaluate the general effect level of plyometric training on sprint performance in handball, to determine the moderator variables that are thought to affect performance, and to reach a general judgment with the findings obtained from individual studies. In order to achieve this aim, the model of the research is a systematic compilation and meta-analysis approach. In the systematic compilation phase of the research, the literature was searched through Google Scholar, Pubmed, Web Of Science and Scopus databases, the TESTEX scale was used for the risk of bias and methodological quality evaluation as a result of the scanning, and 13 studies that met the quality standards were included in the research. The meta-analysis phase of the research was carried out with Revman (Ver. 5.4.1), R (Ver. 4.1.0) and SPSS (Ver. 2.0) package programs. At this stage, the random-effects model was used to estimate the overall effect size, and the Hedges'g index with a 95% confidence interval was used to estimate the individual effect size of the studies. As a result of the analyses, it was determined that plyometric training and handball training had a moderate to very large effect on sprint performance at different distances. The smallest of the moderate effects was found in the 20-meter sprint performance (EB=0.92[0.12-1.71], Z=2.27 [p= 0.02]), and the sprint distance in which plyometric training had the greatest effect. It was 30 meters (EB=2.11[1.02-3.33], Z=3.70 [p= 0.0002]). The effect of plyometric training against the control group could not be determined against different strength training. The subgroups listed as a result of the moderator analyzes had an advantage over the other subgroups in sprint development; >6 weeks for 10m sprint (EB=1.22), 2 days for 30m sprint (EB=2.53), ≤16 years and under (EB=3.77), ≤98 and below jump (EB) =5.38)), >6 weeks (EB=2.56). However, this significant effect between the subgroups was not found in other sprint distances. No study included in the study reported injury after plyometric training. As a result, it has been determined that plyometric training to be done in addition to handball training is an effective and reliable method for sprint development.

Introduction: Success in many sports depends heavily upon the athlete’s explosive leg power and muscular strength, in jumping, throwing, track field events and other activities. The distinct method of training for power or explosiveness has been termed Plyometrics. The purpose of this study was to compare the effects of weight training with and without plyometrics. Subjects and Methods: Subjects were 40intercollegiate athletes assigned to two training groups randomly: plyometric weight training and weight training. Each group completed a 6-week training program. Results: There was more significant improvement in anaerobic power and muscle strength for the athletes trained with Plyometric weight training methods than weight training alone. There was significant improvement of vertical jump height, 50 yard dash and 1RM squat performance in plyometrics and weight training group than the weight training group alone. Conclusion: Plyometric with weight training is more effective in improving vertical jump, 50 yard dash and 1 RM squat performance in athletes than the weight training alone.

Objetivo: relacionar la capacidad de frenado, aceleración y los niveles de fuerza aplicados en saltos con vector vertical y horizontal. Método: se evaluaron 12 jugadoras de hockey (21,84, ± 6,81 años) de primera división, registrándose la velocidad máxima de carrera lineal en 17 metros (17m), y en misma distancia, pero con un frenado final en un espacio de 50 centímetros (17mFr). También se aplicó un test de resistencia (30-15 IFT40m) y dos de salto: uno de vector vertical (CMJ) y otro horizontal (HJb). Se utilizó tecnología de GPS, fotocélulas, alfombra de salto y odómetro. Resultados: las jugadoras corrieron los 17mFr, 0,9 ± 1,8% más lento en los 17m (r = 0,85). Distinguiendo entre veloces y lentas, calculando la mediana del tiempo en los 17m (<3"), se observó una correlación más alta en veloces (n = 6; r = 0,91) que en lentas (n =6; r = 0,62). A su vez, las jugadoras veloces correlacionaron mejor en el HJb que las lentas (r =-0,70 vs-0,58), lo que se invirtió en el CMJ (r =-0,19 vs.-0,82). Conclusión: los datos evidencian que las deportistas más rápidas tienden a mantener velocidades similares a su máximo, aun cuando saben que deben frenar en un espacio limitado y aplican fuerza en el vector horizontal mejor que las más lentas, quienes son superiores en el vector vertical.

Objective: to relate the braking capacity, acceleration and the levels of force applied in jumps with vertical and horizontal vector. Method: 12 first division female hockey players (21.84, ± 6.81 years) were evaluated, registering the maximum linear running speed in 17 meters (17m), and in the same distance but with a final braking in a space of 50 centimeters (17mFr). A resistance test (30-15 IFT40m) and two jumping tests were also applied: one with a vertical vector (CMJ) and another horizontal (HJb). GPS technology, photocells, jump mat and odometer were used. Results: the players ran the 17mFr, 0.9 ± 1.8% slower in the 17m (r = 0.85). Distinguishing between fast and slow, calculating the median time in the 17m (<3"), a higher correlation was observed in fast (n = 6; r = 0.91) than in slow (n = 6; r = 0, 62). In turn, the fast players correlated better in the HJb than the slow ones (r = -0.70 vs. -0.58), which was reversed in the CMJ (r = -0.19 vs. -0.82). Conclusion: the data show that the fastest athletes tend to maintain speeds similar to their maximum, even when they know that they must brake in a limited space and apply force in the horizontal vector better than the slower ones, who are higher in the vertical vector.

Penelitian ini memiliki tujuan untuk mengetahui pengaruh latihan plyometrics side hop
terhadap daya ledak otot tungkai pemain sepakbola PUMA FC Banjarbaru. Penelitian ini
menggunakan jenis kuantitatif dengan metode eksperimen. Rancangan penelitian menggunakan pretest
dan posttest dalam satu kelompok. Sampel dalam penelitian ini adalah pemain sepakbola PUMA FC
Banjarbaru yang berjumlah 17 orang dengan teknik purposive sampling. Hasil analisis penelitian
menunjukan bahwa: Ada pengaruh latihan plyometrics side hop (X) terhadap daya ledak otot tungkai
(O) Pemain sepakbola PUMA FC Banjarbaru dengan dengan kriteria pengujian nilai t0 > ttabel atau 3,76
> 2,12. Latihan plyometrics side hop menghasilkan peningkatan daya ledak otot tungkai sebesar
1.63%.

Purpose: The purpose of this study is to examine the effect of 12-week plyometric training program on anaerobic power, speed, flexibility and agility for adolescent football players.
Methods: 35 football players, 15 of which were in the experimental group and 20 of them were in the control group, participated in the study. Plyometric exercise and technical training have been carried out for the experimental group two days in a week during 12 weeks and only technical training has been implemented for the control group two days in a week. Before and after the exercise program of the experimental subjects, body mass index, anaerobic power, flexibility, 30 m speed, horizontal jump, hexagonal barrier and zig-zag test have been measured. Paired-samples t –test has been used to compare the pretest and posttest values of the experimental subjects and Independent Samples t-test has been used for intergroup comparison.
Results: When pretest and posttest values of the experimental group have been compared at the end of the study, a significant difference has been found in anaerobic power, flexibility, 30 m speed, horizontal jump, hexagonal barrier and zig-zag test values (p˂0,01, p˂0,05). In view of the posttest values in intergroup evaluation a significant increase has been found in horizontal jump and anaerobic power (p˂0,01, p˂0,05).
Conclusions: It can be stated according to the findings of the study that the 12-week plyometric training program has a positive effect on speed, flexibility, agility and anaerobic power in view of performance.

Resumen
El objetivo de este estudio fue determinar el efecto de diferentes volúmenes de entrenamiento sobre la mejora del salto vertical. Método: se realizó una búsqueda de información en las bases de datos PubMed, MedLine y SportsDiscus donde se identificaron 59 artículos que cumplían los siguientes criterios: a) Estudios que incluyan programas de entrenamiento pliométrico de miembros inferiores, b) Que contengan programas experimentales y medidas válidas y seguras. Aquellos programas con un volumen de entrenamiento
de 8 a 12 semanas con una frecuencia de 2 a 3 sesiones semanales, en las cuales se realizan de 1 a 3 ejercicios con un total de 3 a 8 series por sesión y en las que se den una media de 70 a 100 saltos, parece ser la mejor combinación.
Palabras clave: altura de salto, ciclo estiramiento-acortamiento, entrenamiento pliométrico

Abstract
Analysis of Plyometric Training Volume on Vertical Jump Height Performance. The aim of this study was to determine the effect of various plyometric training volumes on VJH performance. Method: we searched for information in the PubMed, MedLine and SportsDiscus databases where we identified 59 articles according to the inclusion criteria: a) Studies which included plyometric training programs for lower limbs, b) which contained experimental programs and valid and reliable measurements. The best combination seems to be training volumes between 8 and 12 weeks, with 2 or 3 training sessions per week, in which 1 to 3 exercises are performed with a total of 3 to 8 series per session and doing an average of 70 to 100 jumps.
Keywords: jump height, stretch-shortening cycle, plyometric training

Plyometric exercises such as drop jumping and bounding offer athletes a substantiated means of enhancing athletic performance. Between the two exercises, reactive measurement using bounding (reactive bounding coefficient [RBC]) has received scant attention within the domain of training and conditioning. Therefore, this study aimed to identify the viability of utilising a speed-bounding exercise to assess horizontal reactive strength. Eleven young, male elite sprinters (age: 17.8 ± 1.3 yr; body height: 1.72 ± 0.06 m; body mass: 66.05 ± 6.10 kg; best 100 m sprint time: 10.77 ± 0.32 s) were tested for static jumps (SJ), drop jumps (DJ), 10 speed-bounding (RBC10), and 50 m sprint performance. Between-group comparisons based on sprint ability (fast [FSG] vs. slow [SSG] sprint-group) and correlation coefficients were computed subsequently. The FSG (n = 5; 50 m time: 5.82 ± 0.11 s; RBC10: 7.46 ± 0.27) performed significantly better in the RBC10 (p = 0.036) than the SSG (n = 5; 50 m time: 6.09 ± 0.13 s; RBC10: 7.09 ± 0.25). A very high correlation was attained between the RBC10 and the criterion measure, the SJ (r = 0.83). Additionally, RBC10 appeared to be correlated with 30, 50, 10-30 and 30-50 m sprint times (r =-0.52 to-0.60). This positive trend, however, was not observed for the DJ reactive strength index (trivial to moderate correlations). Good reliability was shown for the RBC10 and all sprint distances (<1.5% coefficient variation). Furthermore, all sprinters attained ground contact times of 0.12-0.18 s during the RBC10 which was indicative of fast stretch-shortening cycles during movement, suggesting that the RBC10 could be utilised to assess plyometric ability and enhance sprint performance. Overall, the RBC10 seems able to discriminate between the FSG and the SSG, indicating it has acceptable levels of validity and reliability.

Background:
Plyometric training is commonly used to enhance power production and speed in athletes.
Mechanically, the stretch shorten cycle, whereby muscles are eccentrically loaded prior to
concentric action, is utilised to improve these aspects. A number of studies have reported
positive improvements, however all studies focussed only on the performance variable rather
than the mechanical aspects. Mechanically, it is understood that horizontal force production
is important.
Purpose:
The purpose of this review is to examine the current plyometric research and the proposed
benefits to sprinting.
Findings:
Utilisation of SSC movements, such as vertical jump, can improve power output by 10-20%
over that of concentric only jumps. Elastic energy is stored, eccentrically, and utilised to
improve the concentric action. Therefore, chronic plyometric exposure is proposed to
improve the storage and utilisation of elastic energy. Plyometric training improvements have
been most notable over longer distances, up to 60m, with a 9-13% performance
improvement. Improvements over shorter distances are also seen, up to ~4%. Therefore, it
appears improvements acceleration is improved, which is highly important to team sports.
Volume and intensity of exercise suggests that high volume, low intensity plyometric training
is sufficient enough to provide improvements. Programmes which include up to 160
contacts, reported 2.6% faster sprint times. On the other hand 370 contacts per session
improved sprint times by 3.7%. Lastly, it is known that sprint mechanics indicate a need for
horizontal force application. With studies indicating strong relationships (r = -0.66) with sprint
time. In conclusion, high volume, low intensity plyometric exercise is able to improve sprint
performance during acceleration.

Many factors determine success in football. But the most important of these are the physical and physiological variables that determine the performance of football players. Meeting these physical and physiological needs is also based on training methods prepared following branch-specific neural, muscular, and metabolic parameters. In football, for some reason, sufficient time cannot be allocated to the biomotor properties that need to be developed. Different methods are put forward to eliminate the obstacles that occur. One of these methods, which was discussed in the educational system of this field, was the idea of combining different strength training. Although there are different designs on these training in the literature, the most commonly studied methods are complex and contrast training. Complex and contrast training is based on the theory of post-activation potentiation, although there are minor differences between them. These methods generally include plyometric exercise followed by a severe strength exercise. For this reason, contrast and complex training are considered by some researchers as similar training methods, while studies that claim otherwise are also found in the literature. Discussions continue in terms of training protocols and training terms which are used. These methods are investigated by experts with many different protocols when the literature is examined. Confusion in the literature also affects studies on football. Complex and contrast training protocols in football that are used to define the purpose of this study, to examine the effect on player performance, on methods to deal with developments and discussions with existing methods to evaluate the positive and negative aspects to provide a critical perspective on sensible recommendations

The aim of this study was to investigate the effect of plyometric training on repeated sprint ability in amateur soccer players. Twenty amateur soccer players participated in this study as the subject. The subjects were randomly assigned to plyometric training group (n=10, age: 19.7±2.26 years) and control group (n=10, age: 18.8±0.6 years). The training group is experienced a plyometric exercise 2 days a week for 12 weeks. Pre- and post-tests assessed 6x35 meters (Repeated Anaerobic Sprint Test) repeated sprint test, body composition, rest heart rate, and peak heart rate in control and plyometric group. For the comparison of groups, paired samples t-test and independent (IBM SSPS 21.0) was used. The results revealed that significant difference in six piece repeated first sprint after the 12 weeks plyometric training were in the plyometric group. The plyometric group also showed a significant difference in rest heart beat rate, peak heart beat rate, right leg fat (%), fat mass, fat free mass, left leg fat mass, and fat free mass. However there was no a significant difference in left leg fat (%), BMI, BMR and total body water. The major finding in the study was the significant improvements in repeated sprint performance and body composition. According to these results, it can be said that practicing of plyometric training develops repeated sprint performance and also increases mass fat loses, in addition to regular soccer training.

Um adequado nível de saltabilidade nos basquetebolistas representa uma habilidade fundamental para executar ações motoras que envolvam ataque e defesa numa partida. Portanto, o objetivo desta pesquisa é verificar os efeitos do treinamento pliométrico na altura do salto vertical em jogadores de basquetebol. Cinco bases de dados científicos (Google Scholar, PubMed, LILACS, Scielo e MEDLINE) foram consultadas, sendo elegíveis um total de 56 artigos publicados sobre a pliometria como método de treinamento para desenvolver a potência muscular de membros inferiores e, 10 livros texto acerca da teoria do treinamento desportivo. A pliometria é uma metodologia de treinamento da força que visa aprimorar a potência explosiva. Um trabalho de pliometria para membros inferiores devidamente conduzido pode induzir ao aprimoramento da altura de voo no salto vertical. As variáveis gerenciadas num programa pliométrico são: duração do programa, frequência semanal, número de exercícios, número de séries, número de repetições, intervalo recuperativo entre séries, intervalo recuperativo entre repetições, tipo de superfície de treinamento e, forma de progressão das cargas. Todavia, os estudos que discutem pliometria no basquetebol utilizam desenhos experimentais heterogêneos e variadas categorias competitivas, dificultando comparações entre eles. Numa análise geral, o ganho médio de altura obtido nas pesquisas é de +9.9% (Δ%=+1.0% até +21.6% em 90.4% dos casos examinados). Também, houve duas investigações com resultados negativos (-0.3% e-4.8%). Por último, são apontadas algumas recomendações específicas para a confecção do treinamento pliométrico visando a manutenção e/ou ganho na altura do salto vertical.

This study aimed to investigate the impact of plyometric training method on developing the explosive power and some basic skills in handball, by performing an experimental study where researchers chose one group pattern. This study was fulfilled on a sample of 12 players of Wafaa club in Ainwasara that belongs to Handball association of wilaya of Blida. After applying the suggested exercises, both pre-test results and post-test results of the explosive power (for upper and lower limbs) and some basic skills (performing the skills of aiming from jumping, passing and receiving the ball, dribble) were collected. The researchers treated these results statistically using arithmetic average, standard deviation, Pearson correlation coefficient, T test, therefore, they came to the fact that there are significant statistical significance for dimensional tests in the physical tests (the explosive power of the arms, the explosive power of the legs), and there are also differences of statistical significance for dimensional test in skills tests (aiming from jumping, passing and receiving the ball, dribble). Basing on that, the researchers recommend the necessity of encouraging the coaches on using the plyometric training method due to its big importance in developing the physical and skills sides and avoiding the traditional followed methods. In addition, they also emphasize the necessity of linking between some kinetic and physical abilities and also the performance of the different skills in handball as well as adopting some plyometric training exercises in order to develop the explosives power which is very imperative for many skills.

Bu kitap bölümü, pliometrik antrenmanın tarihsel gelişimini ve ilgili adaptasyon süreçleriyle hentbol ile ilişkisini rapor etmektedir. Kitap bölümünde hentbolda pliometrik antrenman uygulamaları ve yapılan çalışmalar detaylı olarak incelenmiştir.


This book chapter reports the historical development of plyometric training and its relationship to handball with associated adaptation processes. In the book chapter, plyometric training practices and studies in handball are examined in detail.

The aim of present study was to investigate the acute effect of different warm-up protocols on elite athlete’s performance. Subject group of the study was consisted of twenty volunteer male students from Uludag University Sport Sciences Faculty who have been playing soccer at various leagues for at least seven years. Three different warm-up methods were applied to the subjects at 24 hours intervals. These were (1) stretching exercises protocol (SEP), plyometric exercises protocol (PEP) and suspension exercises protocol (SUEP). Subjects performed general warm up during 5 minutes and after then pre-tests were measured before each warm up protocol. After each warm up protocol, post-tests were measured. All subjects were tested on static balance, vertical jump, 30 m. sprint, reaction time and flexibility performances. All data were analyzed using Paired Sample T-tests using SPSS Statistics v.22 (Chicago, IL, USA), and significance was set at an alpha level of 0.05. As a result of analysis of test data, no significant difference was detected in the static balance test in the three protocols (p<0.05). When the vertical jump test (anaerobic power test) results were analyzed, whilst a statistically significant decrease was detected in SEP, no difference was detected in PEP and SUEP (p<0.05). When the reaction time test results were analyzed, no difference was detected in the three protocols (p<0.05). When the speed test results were analyzed, a statistically significant decrease in SEP and statistically significant increase in PEP and SUEP were detected (p<0.05). When the flexibility test results were analyzed, a statistically significant increase was detected in the three protocols (p<0.05). A statistically significant decrease in the values of anaerobic power and speed, significant improvement in flexibility was observed in GEP. A significant improvement was observed in the values of speed and flexibility in PEP and SEP. According to the results, in sports that require speed and jumping, whilst plyometric and suspension warm up exercises are thought to be beneficial, in sports that require flexibility, the inclusion of static stretching to these exercises is thought to be beneficial.

With the inception of Title IX in 1972, female participation in sports has risen dramatically (NCAA, 2008; NFHS, 2008). In fact, women are participating in sport, fitness, and recreational activities like never before. Although the number of injuries has also risen with this greater participation, this increase cannot account for the higher rate and severity of injuries reported by female athletes. In comparison sports, females report greater rates of injury than their male counterparts. The purpose of this article, therefore, is to highlight how weight training and plyometrics can be adapted to reduce the incidence of injury and enhance peak performance in female athletes. Practical application for the coach and educator is provided.

In athletics, strength plays a special role, given that its development is focused on improving the speed of movement. The main form of expressing strength in athletics is speed-strength (explosive strength, take-off), which is representative for sprinting, jumping and throwing. Specialised studies have revealed that one of the most effective training methods used to develop explosive strength, also called explosive power, is the training based on plyometric exercises, but studies regarding the use of this method for the prepubertal age segment in athletic training are scarce. The purpose of this research is to investigate the degree of improvement in explosive strength in preadolescent athletes with the help of weekly plyometric training as compared to the control group. The research was carried out at the School no. 190 between 20 February and 17 June 2017. In order to conduct the experimental research, 42 athlete subjects of both genders, aged 11 to 13 years, were investigated. T...

To examine the effects of a plyometric program on peak vertical ground reaction force as well as kinetic jumping characteristics in recreationally athletic college women. Six week prospective exercise intervention. Division I university campus. Twenty college females who competed recreationally in basketball were randomly assigned to a training (n=10) or control (n=10) group. The absolute change values for vertical ground reaction force, countermovement jump height, peak and average jump power, and peak jump velocity. Comparisons were made using Mann-Whitney U tests. Vertical ground reaction force decreased in the intervention group (-222.8+/-610.9N), but was not statistically different (p=0.122) compared to the change observed in the control group (54.6+/-257.6N). There was no difference in the absolute change values between groups for countermovement jump height (1.0+/-2.8cm vs. -0.2+/-1.5cm, p=0.696) or any of the associated kinetic variables following the 6-week intervention. Although not statistically significant, the mean absolute reduction in vertical ground reaction force in the training group is clinically meaningful. Eight of the 10 women in the training group reduced vertical ground reaction force by 17-18%; however, improvements in jumping performance were not observed. This indicates that programs aimed at enhancing performance must be designed differently from those aimed at reducing landing forces in recreationally athletic women.

The aim of the present study was to evaluate the effects of a 12-week home-based strength, explosive and plyometric (SEP) training on the cost of running (Cr) in well-trained ultra-marathoners and to assess the main mechanical parameters affecting changes in Cr. Twenty-five male runners (38.2 ± 7.1 years; body mass index: 23.0 ± 1.1 kg·m(-2); V˙O2max: 55.4 ± 4.0 mlO2·kg(-1)·min(-1)) were divided into an exercise (EG = 13) and control group (CG = 12). Before and after a 12-week SEP training, Cr, spring-mass model parameters at four speeds (8, 10, 12, 14 km·h(-1)) were calculated and maximal muscle power (MMP) of the lower limbs was measured. In EG, Cr decreased significantly (p &lt; .05) at all tested running speeds (-6.4 ± 6.5% at 8 km·h(-1); -3.5 ± 5.3% at 10 km·h(-1); -4.0 ± 5.5% at 12 km·h(-1); -3.2 ± 4.5% at 14 km·h(-1)), contact time (tc) increased at 8, 10 and 12 km·h(-1) by mean +4.4 ± 0.1% and ta decreased by -25.6 ± 0.1% at 8 km·h(-1) (p &lt; .05). Further, inverse relation...

We aimed to assess the effects of plyometric jump training (PJT) on female soccer player’s physical fitness. To this aim, a systematic review with meta-analysis (SRMA) was conducted. The electronic databases PubMed, MEDLINE, Web of Science, and SCOPUS were used. To qualify for inclusion, peer-reviewed studies must have included (i) a PJT programme of ≥2 weeks, (ii) healthy athletes, (iii) a control group, and (iv) physical fitness outcomes (e.g., jump; sprint). Studies were excluded if (i) they incorporated injuried female soccer players, (ii) did not involve PJT or an active control group, (iv) lack of baseline and/or follow-up data. Data was meta-analyzed using the inverse variance random-effects model. Ten moderate-to-high quality studies were included in the analyses, comprising 13 training groups (n = 140) and 10 control groups (n = 110). Small to large (ES = 0.60–2.24; p = 0.040 to &lt;0.001) effects were noted for countermovement jump, drop jump, kicking performance, linear s...

Plyometric training (PT) is a widely used method to improve muscle ability to generate explosive power. This study aimed to determine whether preadolescent boys exhibit plyometric trainability or not. Forty-five children were randomly assigned to either a control (CG, N = 21, 10.6 ± 0.5 years; participated only in regular soccer practice) or a plyometric training group (PTG, N = 24, 10.6 ± 0.6 years; participated in regular soccer practice plus a plyometric exercise protocol). Both groups trained for 12 weeks during the in-season period. The PT exercises (forward hopping, lateral hopping, shuffles, skipping, ladder drills, skipping, box jumps, low-intensity depth jumps) were performed twice a week. Preadolescence was verified by measuring Tanner stages, bone age, and serum testosterone. Speed (0-10, 10-20, 20-30 m), leg muscle power (static jumping, countermovement jumping, depth jumping [DJ], standing long jump [SLJ], multiple 5-bound hopping [MB5]), leg strength (10 repetition maximum), anaerobic power (Wingate testing), and soccer-specific performance (agility, kicking distance) were measured at baseline, midtraining, and posttraining. The CG caused only a modest (1.2-1.8%) increase in speed posttraining. The PTG induced a marked (p &amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;amp;lt; 0.05) improvement in all speed tests (1.9-3.1% at midtraining and 3-5% at posttraining) and vertical jump tests (10-18.5% at midtraining and 16-23% at posttraining), SLJ (2.6% at midtraining and 4.2% at posttraining), MB5 (14.6% at midtraining and 23% at posttraining), leg strength (15% at midtraining and 28% at posttraining), agility (5% at midtraining and 23% at posttraining), and kicking distance (13.6% at midtraining and 22.5% at posttraining). Anaerobic power remained unaffected in both groups. These data indicate that (a) prepubertal boys exhibit considerable plyometric trainability, and (b) when soccer practice is supplemented with a PT protocol, it leads to greater performance gains.

The aim of this single-blind randomized controlled trial was to compare the effects of plyometric jump training (PJT), with (RG) and without (NRG) between-session drill randomization, on performance measures (i.e., jumping and sprinting abilities, change of direction speed, and technical performance) in youth male basketball players (age, 10.2 ± 1.7 years), assigned to either the NRG (n = 7), RG (n = 6), or control group (n = 6). Before and after the intervention, countermovement jump, 20-cm drop jump, 30-m sprint (with or without ball dribbling), and change-of-direction speed tests were completed. The PJT was applied twice per week for seven weeks. The only difference between PJT groups was the order of drill execution. An ANOVA was used to detect differences between study groups. The analyses revealed significant main effects of time (all p&lt;.01; d = 0.64-0.89) and group x time interaction (all p&lt;.05; d=0.31-51) for all examined variables. Post hoc analyses revealed moderate-...

In athletics, strength plays a special role, given that its development is focused on improving the speed of movement. The main form of expressing strength in athletics is speed-strength (explosive strength, take-off), which is representative for sprinting, jumping and throwing. Specialised studies have revealed that one of the most effective training methods used to develop explosive strength, also called explosive power, is the training based on plyometric exercises, but studies regarding the use of this method for the prepubertal age segment in athletic training are scarce. The purpose of this research is to investigate the degree of improvement in explosive strength in preadolescent athletes with the help of weekly plyometric training as compared to the control group. The research was carried out at the School no. 190 between 20 February and 17 June 2017. In order to conduct the experimental research, 42 athlete subjects of both genders, aged 11 to 13 years, were investigated. T...

The aim of the study was to analyze the effects of the Eight Week Plyometric Exercise of male football players of 14-17 ages, done as an addition to their exercise program, on some of their motoric features; to support the studies conducted in this field as well as emphasizing its importance and to provide a new source for the studies to be done in the future. 50 male football players of 14- 17 ages, 25 of whom are in the experimental group and 25 of whom are in the control group, take part in the study. While the players in the control group are provided with in-season football training systematically, the players in the experimental group are provided with 45 minute additional plyometric training program for 3 days a week during a period of eight-week long. The process is measured with a pre-test conducted before the training and a post-test conducted after the training. SPSS 22.0 packaged software is used for statistical analysis. In the evaluation of the results, Two-way Repeate...

Plyometric training is popular among individuals involved in dynamic sports, and plyometric exercises such as jumping, hopping, skipping and bounding are executed with the goal of increasing dynamic muscular performance, especially jumping. Much less information is available on the effectiveness of plyometric training (PT) in badminton, where jumping high (e.g. forehand overhead jump-smash) is important for success. The aim of the study was to investigate the effects of an 8-week periodized PT program on jumping high and power among male and female junior badminton players, using high-impact bilateral plyometric exercises. Starting and finishing with the biomechanical diagnostics of the squat jump (SJ), counter movement jump (CMJ), and drop jump (DJ) on force plates, kinematic analysis of forehand overhead smashes, anthropometric data as well as force data for pre- and posttest were analyzed. Before and after the biomechanical diagnostics, the players (n=11) undergo an 8-week PT (2 ...

The purpose of this investigation was to: 1) compare actual peak power (PPactual) to estimated values (PPest) derived from three different prediction equations (Sayers and Harman), 2) determine the ability of the prediction formulas to monitor change following 6 wk of plyometric training, and 3) generate a new regression model. colon; Twenty college females (age = 20.1 +/- 1.6 yr; body mass = 65.9 +/- 8.9 kg) were randomly assigned to a control or intervention group. Pre- and posttest countermovement jump (CMJ) height and PPactual were determined simultaneously on a force platform. Body mass and maximal CMJ height were used to predict peak power. colon; All three PPest were significantly correlated 0.84-0.99) and post (r = 372.4 W) was significantly less to PPactual and to each other on pre (r = 0.88-0.99) tests. PPactual (2425.4 +/- 2920.8 +/- 482.6 W; CMJ = 2925.1 +/- 409.7 than PPest (Sayers: SJ = 473.0 W) but was not different from PPest (Harman: 2585.0 +/- 409.7 W). Posttests revealed similar differences between PPactual and PPest for the intervention group, however no significant differences were observed for the control group. Mean differences from pre and posttests did not differ within or between PPest. Regression analysis determined the formula: ppest = 65.1 x (jump height) + 25.8 x (body mass) - 1413.1 (R = 0.92; SEE = 120.8), which slightly determined (0.77%) peak power is compared with PPactual in our cross-validation sample (n = 7) colon; Changes in peak power is accurate using any of the regression equations; however, the new prediction formula and that of Harman seem to more precisely estimate peak power. Strict jumping technique along with simultaneous measurement of power and jump height should be used as the standard for comparison.