Effects of plyometric training on volleyball smash performance: A pre-experimental study

Exercise physical condition, especially the speed and explosive power leg muscle needed by athletes. So that the physical conditions in all sports especially football sports need to be trained with a good workout. Exercises intended to improve the speed and explosive power leg muscle is phyomeric and resistance exercises. The purpose of this study was to assess: (1) the effect of plyometric exercises to increase speed and explosive power leg muscle; (2) the effect of resistance training to increase the speed and explosive power leg muscle; and (3) the effects of plyometric and resistance training to increase the speed and explosive power leg muscle. This type of research used in this research is quantitative with a quasi-experimental methods. The design of this research use only matching design and data analysis using ANOVA. The process of data collection is done with a test run of 30 meters and leg muscle explosive power test using a jump off during the pretest and posttest. Furthermore, the data of the present study analysis using SPSS 20.0 series. The results showed: (1) There is significant influence plyometric training program to increase speed and explosive power leg muscle; (2) There is a significant effect of resistance training program to increase speed and explosive power leg muscle; (3) There is significant differences between the effects of plyometric training program and the resistance to increasing the speed and explosive power leg muscle. Based on the above analysis, it can be concluded that there is an increase in the speed and explosive power leg muscle for each experimental group and control group after being given plyometric training and resistance seen from the results of t-test. other than that there are differences in the effect through ANOVA test, as well as plyometric exercise program is more effective than resistance training and the control group in improving the speed and explosive power leg muscle

McKinlay, BJ, Wallace, P, Dotan, R, Long, D, Tokuno, C, Gabriel, D, and Falk, B. Effects of plyometric and resistance training on muscle strength, explosiveness, and neuromuscular function in young adolescent soccer players. J Strength Cond Res 32(11): 3039-3050, 2018-This study examined the effect of 8 weeks of free-weight resistance training (RT) and plyometric (PLYO) training on maximal strength, explosiveness, and jump performance compared with no added training (CON), in young male soccer players. Forty-one 11- to 13-year-old soccer players were divided into 3 groups (RT, PLYO, and CON). All participants completed isometric and dynamic (240°·s) knee extensions before and after training. Peak torque (pT), peak rate of torque development (pRTD), electromechanical delay (EMD), rate of muscle activation (Q50), m. vastus lateralis thickness (VLT), and jump performance were examined. Peak torque, pRTD, and jump performance significantly improved in both training groups. Training resulted in significant (p ≤ 0.05) increases in isometric pT (23.4 vs. 15.8%) and pRTD (15.0 vs. 17.6%), in RT and PLYO, respectively. During dynamic contractions, training resulted in significant increases in pT (12.4 and 10.8% in RT and PLYO, respectively), but not in pRTD. Jump performance increased in both training groups (RT = 10.0% and PLYO = 16.2%), with only PLYO significantly different from CON. Training resulted in significant increases in VLT (RT = 6.7% and PLYO = 8.1%). There were no significant EMD changes. In conclusion, 8-week free-weight resistance and plyometric training resulted in significant improvements in muscle strength and jump performance. Training resulted in similar muscle hypertrophy in the 2 training modes, with no clear differences in muscle performance. Plyometric training was more effective in improving jump performance, whereas free-weight RT was more advantageous in improving peak torque, where the stretch reflex was not involved.

Nowadays resistance and plyometric training are deemed to be a crucial component of a health promoting lifestyle in youth. Effects of resistance training and plyometric training may actually be synergistic, with their combined effects being greater than each program performed alone. This randomized controlled study aimed to compare the effects of an 8-week training period of combined plyometric and resistance training with resistance training alone on fitness performance in boys. Participants (24 boys, 12–14 years) were randomly assigned to an 8-week combined training group (CT, n = 12) that performed plyometric exercises (~ 20 min.) followed by resistance training or a resistance training group (RT, n = 12) that performed static stretching exercises (~ 20 min.) followed by the same resistance training program. Both groups performed twice weekly training sessions of 90 min. At baseline and after training all participants were tested on the 20-m sprint (time) and Squat Jump (power, velocity, force and height). The CT group showed significantly (p < 0.05) improvement than RT in the 20-m sprint time (− 0.07 vs. 0.05 s), and Squat Jump (Power: 159.0 vs. − 5.0 W; velocity: 0.2 vs. − 0.2 m s−1; force: 41.2 vs. − 57.4 N; height: 10.6 vs. − 0.3 cm) following training. Results suggest that when seeking to induce specific acute adaptations in vertical jump and acceleration capacities in lower limbs, male adolescents may benefit more from exposure to a combination of plyometric and resistance training methods.

Background: Volleyball game requires explosive lower limb movements, which include jumping, blocking, spiking, and rapid change of direction. The use of stretch-shortening cycle-based plyometric training that is used to improve neuromuscular performance and sport-relevant power has become common in volleyball players (Markovic and Mikulic, 2021; Ramirez-Campillo et al., 2020). Objective: The purport of the systematic review was to assess the impact of plyometric training on the lower-limb explosive power, muscular strength, and vertical jump performance of players in volleyball. Methods: PublMed/MEDLINE, Scopus, Web of Science, Cochrane Library, and Google Scholar were searched in a systematic search and in compliance with PRISMA guidelines. The studies that were found to be eligible included experimental studies written after 2020; they had to involve male or female volleyball players. Randomized controlled trials and quasi-experimental studies investigating plyometric interventions and providing results concerning the explosive power, lower limb strength, or vertical jump performance were included (Page et al., 2021). Findings: In the studies that were included, plyometric training programs of 6-12 weeks increased the vertical jump height, explosive power, and other measures of lower-limb strength in most cases. The higher gains were usual in moderate-to-high intensity exercises and volleyball-specific movements pattern programs. The improvements were primarily explained by a better neuromuscular coordination, motor-unit recruitment, and a better use of the elastic energy (Ramirez-Campillo et al., 2020; Moran et al., 2021). Conclusion: Plyometric exercise is a viable conditioning model that enhances the performance of vertical jumps, neuromuscular power, and functional lower limb strength in volleyball players at different levels of competition. The most adaptive are organized moderate-to-vigorous intensity programs, which take more than six weeks. Nevertheless, this heterogeneity in the intervention protocol and small sample sizes impedes firm training prescriptions. The emphasis of future research must be on the standardized designs of the intervention, bigger controlled trials, and longitudinal follow ups to get better evidence-based conditioning strategies in volleyball.

BACKGROUND- Football success requires a combination of technical, tactical, psychological, and physical abilities, including aerobic and anaerobic power, muscle strength, flexibility, and agility. Plyometric exercises are fast and explosive movements that require a pre-stretch or counter-movement, utilizing the stretch-shortening cycles. Examples of plyometric exercises include bounding, box jumps, depth jumps, standing and multiple jumps, and hops. The stretch shortening cycles consist of three distinct phases: eccentric contraction, amortization, and concentric contraction. The eccentric phase involves the stretching of the agonist muscle group, while the concentric phase involves the rapid shortening of the same muscle group. Circuit training is an excellent method to enhance flexibility, power, and endurance. The circuit training involves performing 6 to 10 strength exercises in succession. Each exercise is completed for a predetermined number of repetitions or for a specific duration before transitioning to the next exercise. The exercises within each circuit are separated by a brief pause, and each circuit is separated by a more extended break. The number of circuits executed during a training session can range from two to six, depending on your training level (beginner, intermediate, or advanced), the duration of your training period (preparation or competition), and your specific training goal. METHOD- The research was carried out at the physiotherapy department of career college bhopal, and a total of 50 individuals who met the specific criteria were selected to participate in the study. They were assigned randomly into two groups, group A and group B, respectively. Participants in group A underwent plyometric training, while those in group B engaged in circuit training. Training received by both the Groups for 6 weeks. RESULTS- The parametric test was utilized to analyse both Group A and Group B in this study. Group mean values were compared within the same group by paired t-test and between groups (Group A in comparison with Group B) by independent t-test. Significant amount of improvement in strength/speed/agility were noted even in Group A and comparison between group when mean values can be taken, than it has comes out to be good than group A as its observed in good p=value 0.005, 0.006 and 0.005 respectively when compare to base line. CONCLUSION- The present study concludes that Plyometric and Circuit training both training are effective in improving Strength, Speed and Agility in recreational football players but Circuit training group shows slightly more improvement in Strength, Speed and Agility as compare to the Plyometric training. The study shows significant result and thus we accepted the alternative hypothesis. KEYWORS-Plyometric training, Circuit training, Strength, Speed, Agility, Recreational football players, Vertical jump test, 50M Dash test, Agility T test CONSENT: Informed consent was taken from all participants in the study for the publication work in the journal.

Purpose: Although several studies investigated the effect of plyometric training on physical performance, there is a lack of clarity regarding the effectiveness of plyometric training or its moderator variables in youth female volleyball players. The primary aim of this study was to explore the effect of horizontal plyometric training on explosive stretch-shortening cycle hops and jumps in the vertical and horizontal directions in female post peak height velocity (PHV) volleyball players. The secondary aim was to assess the influence of participant and training related moderators on horizontal plyometric training in post-PHV volleyball players. Methods: A total of 23 post-PHV volleyball players participated in this 8-week intervention with horizontal plyometric exercises, twice a week. Pre-testing and post-testing included bilateral and unilateral vertical sub-maximal hopping, horizontal jumping and hopping, and a drop jump test. The effectiveness of the intervention was assessed using a paired t-test. The influence of internal moderators such as age, maturity and body mass and external moderators such as training volume were assessed using regression and correlation analysis. Results: An 8-week plyometric training improved sub-maximal hopping at 2.5Hz left by 4.4%, bilateral sub-maximal hopping at 2.0Hz by 9.5% and bilateral sub-maximal hopping at 2.2Hz by 6.8% in post-PHV female volleyball players. Horizontal jumping and hopping, reactive strength index and other sub-maximal hopping conditions did not improve significantly. Body mass had a large moderating effect on vertical unilateral sub-maximal hopping at 2.5Hz right (p = 0.010, η 2 = 0.314), vertical unilateral hopping at 3.0Hz right (p = 0.035, η 2 = 0.170), and vertical unilateral hopping at 3.0Hz left (p = 0.043, η 2 = 0.203). Training volume together with generalized joint hypermobility moderated right leg triple broad hop performance, whereas maturity and age did not moderate any variables. Conclusion: This study determined that 8weeks of horizontal plyometric training can improve unilateral absolute leg stiffness in post-PHV female volleyball players, and this training effect can be moderated by body mass. Furthermore, the training effect on triple hopping performance on the right leg can be moderated by combined training volume with generalized joint hypermobility.

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. Article visualizations:

Background: Vertical jump ability is a critical determinant of basketball performance, contributing directly to rebounding, shot blocking, and scoring effectiveness. Plyometric and resistance training are two widely applied modalities to enhance lower-limb power, yet their relative effectiveness in collegiate-level basketball remains debated. Objective: To compare the effects of plyometric training and resistance training on vertical jump performance in collegiate basketball players. Methods: In this randomized controlled study, 56 male collegiate basketball players were allocated into a plyometric training group (n = 28) or a resistance training group (n = 28). Both interventions were conducted over eight weeks with three supervised sessions per week. Vertical jump height was measured at baseline and post-intervention using a standardized Vertec device. Data were analyzed with paired and independent t-tests, effect sizes, and 95% confidence intervals. Results: Both groups demonstrated significant within-group improvements. Plyometric training increased vertical jump height by 7.4 cm (95% CI: 5.8–9.0, p &lt; 0.001, Cohen’s d = 1.88), while resistance training improved performance by 4.9 cm (95% CI: 3.2–6.6, p = 0.004, Cohen’s d = 1.19). Between-group analysis showed a mean difference of 2.9 cm favoring plyometric training (95% CI: 0.5–5.3, p = 0.02, Cohen’s d = 0.68). Conclusion: Plyometric training produced superior improvements in vertical jump compared with resistance training, though both were effective. A balanced, periodized program integrating both modalities may optimize performance and injury prevention in collegiate basketball players.

Research Problems: Muscle explosive power is one of the dominant physical components in the sport of pencak silat. Research Objective: This study aims to examine the effect of plyometric training in increasing the explosive power of arm and leg muscles in adolescent pencak silat athletes who are members of the Special Athlete Class (KKO) program. Methods: This study is a quasi-experimental study using one-group pretest-posttest. The number of samples involved in this study was 17 adolescent pencak silat athletes who are actively registered in the Special Athlete Class (KKO) program. Arm muscle explosive power was measured through the Medicine Ball Throw Put Test (MBTP), while leg muscle explosive power was measured using the Standing Broad Jump Test. Data analysis used the Shapiro-Wilk normality test and paired sample t-test with a significance level of 0.05. Results: Arm muscle explosive power increased from 2.07 ± 0.24 m to 2.24 ± 0.28 m (t(16) = 6.596; p &lt; 0.001), while leg muscle explosive power increased from 4.51 ± 0.60 m to 5.14 ± 0.83 m (t(16) = 3.607; p = 0.002). The effect sizes obtained were categorized as large (Cohen's d = 1.60 for arm muscles and 0.87 for leg muscles). Conclusion: Plyometric training significantly increased arm and leg muscle explosive power in adolescent pencak silat athletes participating in the Special Sports Class (KKO) program. Plyometric training can be recommended as a form of routine training to optimize the physical capacity and performance of adolescent pencak silat athletes.

BackgroundPlyometric training involves dynamic activities such as hopping, jumping, skipping, and bounding, and is used to improve dynamic muscle performance. The study aims to determine the effects of a 3-week plyometric training program on the explosive strength (standing broad jump [SBJ]), speed (30-meter sprint), and agility (t-test) of badminton players.MethodsThe study recruited 102 eligible subjects who were randomly divided into two groups (51 per group). Both groups were initially tested for agility, speed, and strength. Thereafter, the experimental group underwent the plyometric exercise program twice per week for 3 weeks with a 2-day recovery period in between sessions. During the 3 weeks, the control group continued its routine exercise without plyometric training. After 3 weeks, the study tested both groups for agility, speed, and strength.ResultsThe agility of the experimental group after plyometric training (pre = 10.51±0.35 vs. post = 9.74±0.39 s) was significantly improved [t (100) = 9.941, p < 0.001] compared with the control group (10.65±0.29 vs. 10.53±0.33 s). Performance in terms of speed was significantly increased [t (100) = 4.675, p < 0.001] for the experimental group (pre = 4.58±0.35 vs. post = 4.06±0.45 s) compared with the control group (pre = 4.62±0.29 vs. post = 4.47±0.34 s). The experimental group (pre = 181.17±6.05 vs. post = 178.30±5.97 s) exhibited a substantial improvement [t (100) = 4.95, p < 0.001] in terms of explosive power compared with that of the control group (pre = 183.02±3.89 vs. post = 183.88±3.91 s).ConclusionThe findings emphasize the benefits of plyometric training in increasing the performance level required during movements in badminton. Plyometrics can help badminton players enhance their agility, speed, and explosive power.

The research aims to prepare a training curriculum with plyometric exercises and extra weights for the junior category, and to identify the impact of this training program in developing some physical variables, as well as to identify differences between the results of the pre and post-test in the first and second experimental groups in the development of some physical variables, and to identify differences in the results Post-test between the first and second experimental groups in developing some physical variables. The research problem appears in the lack of use of exercises that improve the muscular strength of football players, which may cause a clear discrepancy in the level of the general performance of the team, and most of the exercises were traditional or random, and the researcher believes that adding weights with plyometric exercises may improve strength significantly. Plyometric training by adding weights through the design of a training curriculum using plyometric exercises to find out the impact on the development of some physical variables. The researcher deliberately selected the research community from the players of the junior team in the Chwarqurna Sports Club Academy, which is represented by (45) players, and (25) players were chosen randomly by drawing lots to conduct the main experiment on them, and (5) players were excluded for not committing to training during a period The experiment, and the research sample was divided by the intentional method into two groups (the experimental one and the second one) with (10) players in the first experimental group and (10) players in the second experimental group. The researcher concluded that the proposed training curriculum developed in all the physical variables under study, (strength characterized by speed, transitional speed, length of speed, explosive strength of the two legs) for the first and second experimental groups, except for (strength distinguished by speed) in the second experimental group.

This study aimed to compare jump-related performance after plyometric training on harder vs. softer surfaces in rugby sevens players. Fourteen players were randomly assigned to the harder surface group (H-G, n = 7) and softer surface group (S-G, n = 7). Three times per week, in the morning, the players performed plyometric training on different surfaces and strength training. Before and after the 4-week intervention period, squat jump (SJ), countermovement jump (CMJ), and CMJ with arms (CMJA) tests were performed to measure vertical jump displacement (d), rate of force development (r), and power (p). The main results indicated a significant improvement in S-G for CMJd (∆% = +8.2%; p = 0.029; ES = 0.59) and for CMJAp (∆% = +8.7%; p = 0.035; ES = 0.44). These improvements were significant compared to H-G for CMJAd (F1,12 = 8.50; p = 0.013; = 0.41; ES = 0.83) and CMJAp (F1,12 = 7.69; p = 0.017; = 0.39; ES = 0.79). This study reveals that performance related to the counter movement jump with arms on softer surfaces after 4-week plyometric training improved vertical jump displacement and lower body power in rugby sevens players.

Dancers require many specific dance skills of a ballistic nature. The design of supplementary training to improve the strength of the lower limbs and jump height is a relevant area of research. The purpose of this study was (1)to compare the effect of plyometric training versus combined training on countermovement jump (CMJ), squat jump (SJ), and sauté in first position (sauté) height and (2)to observe whether changes in CMJ and SJ were associated with changes in sauté in female and male dancers. Eighty-one classical professional ballet dancers (41 women and 40 men, age = 22.9 [3.7]y, body mass = 59.7 [8.6]kg, height = 167.4 [7.3]cm) were divided into a control group and 2 experimental groups: plyometric training and combined training. All groups followed their common routine of training regarding classes and rehearsal practice, whereas the experimental groups added 2 sessions (1 h per session) for 9 weeks of supplementary training. Significant increases (medium to large effect size) in CMJ, SJ, and sauté height were found in the pretest versus posttest comparisons for both experimental groups. Significant, very large correlations were found between the magnitude of improvement in sauté and the magnitude of improvement in CMJ and SJ. Plyometric and combined training programs are effective ways to improve jumping ability in professional dancers. The improvement in CMJ and SJ has a good transference on sauté `performance. These findings support the use of traditional training methods to improve jump height in specific and nonspecific ballet jumping ability.

Plyometric exercise has been recommended to prevent lower limb injury, but its feasibility in and effects on those with functional ankle instability (FAI) are unclear. To investigate the effect of integrated plyometric and balance training in participants with FAI during a single-legged drop landing and single-legged standing position. Randomized controlled clinical trial. University motion-analysis laboratory. Thirty athletes with FAI were divided into 3 groups: plyometric group (8 men, 2 women, age = 23.20 ± 2.82 years; 10 unstable ankles), plyometric-balance (integrated)-training group (8 men, 2 women, age = 23.80 ± 4.13 years; 10 unstable ankles), and control group (7 men, 3 women, age = 23.50 ± 3.00 years; 10 unstable ankles). A 6-week plyometric-training program versus a 6-week integrated-training program. Postural sway during single-legged standing with eyes open and closed was measured before and after training. Kinematic data were recorded during medial and lateral single-legged drop landings after a 5-second single-legged stance. Reduced postural sway in the medial-lateral direction and reduced sway area occurred in the plyometric- and integrated-training groups. Generally, the plyometric training and integrated training increased the maximum angles at the hip and knee in the sagittal plane, reduced the maximum angles at the hip and ankle in the frontal and transverse planes in the lateral drop landing, and reduced the time to stabilization for knee flexion in the medial drop landing. After 6 weeks of plyometric training or integrated training, individuals with FAI used a softer landing strategy during drop landings and decreased their postural sway during the single-legged stance. Plyometric training improved static and dynamic postural control and should be incorporated into rehabilitation programs for those with FAI.

This systematic review aimed to analyze the effects of plyometric training (PT) performed on different surfaces and with different types of footwear on the neuromuscular performance of team-sport athletes, and to properly delineate the role of these specific factors (i.e., surface type and footwear) on PT outcomes. A systematic search was conducted according to the preferred reporting items for systematic reviews and metaanalyses guidelines using PubMed, Scopus, and Web of Science for articles published before May 2024. From the total of 2832 articles, 35 met the inclusion criteria for the systematic review. The results indicate that sand surfaces seem to be more effective than other surfaces in increasing neuromuscular performance. Specifically, studies that investigated the intervention process found significant improvements in performance metrics after plyometric sand training. In terms of acute effects, the results were diverse and inconclusive, with no clear pattern of evidence. Despite presenting lower improvements overall, rigid surfaces required a lower number of contacts compared to other types of surfaces to achieve similar performance gains. PT in water is also recommended to promote neuromuscular adaptations. Regarding footwear, minimalist and rigid options were found to lead to higher improvements in various neuromuscular performance variables, likely due to enhanced energy efficiency and stability during PT sessions. The included studies indicated that PT on sand is highly effective for improving neuromuscular adaptations. However, training on rigid surfaces is more time-efficient, while aquatic surfaces are also recommended. Additionally, minimalist or rigid footwear acutely improves various athletic performance variables. Overall, when designing a PT program, it is crucial to consider both the surface and footwear to maximize neuromuscular adaptations.