1. Effect of Short-Term Plyometric Training on Speed, Strength and Power.
Charles, S.K, 1 Garden, R.J.1, Mann, M.E.1 1Department of Exercise and Sport Science, Universal College of Learning, Palmerston North
SESNZ National Conference Massey Univ. Welligton,2012
Introduction
Results
Plyometric Training is a method used to increase maximal power output by targeting the physical and neuromuscular elements of the muscles and training them to create the most efficient and powerful movement possible (Baechle & Earle, 2008).
Research suggests that Plyometric Training is successful at promoting increased power output. And that it improves jumping, sprinting and agility due to changes in intermuscular coordination, muscle size and muscle firing efficiency. Evidence also suggests that Plyometric Training has positive influences on the neural and musculoskeletal systems, muscle function, overall performance and injury prevention (Markovic & Mikulic, 2010).
Performance of a number of team and individual sports that require kicking, sprinting and jumping, rely heavily on explosive leg power. But there is conflicting evidence on how long it takes to make significant adaptations following a Plyometrics training programme (Makaruk & Sacewicz, 2010; Markovic et al., 2007).
On completion of the plyometric training, SLJ and SMBT improved significantly (P<0.01) as did CMVJ, SP20 and Peak Power (P<0.05). All performance measures were correlated (P<0.05): SMBT and SP20 (P<0.01).
Figure 2 – The Means/SD of Pre/Post Plyometric Intervention Standing Long Jump Distances (m)
Figure 3 - The Means/SD of Pre/Post Plyometric Intervention Seated Medicine Ball Throws (m)
Figure 4 - The Means/SD of Pre/Post Plyometric Intervention 20m Sprint Speeds (s)
Figure 1 - The Means/SD of Pre/Post Plyometric Intervention Counter Movement Vertical Jump Heights (cm)
Table 2 - T-Test Results (P Values) for Pre/Post Intervention
Tests
Significance
* P<0.01, ** P<0.05
P Value
CMVJ **
0.011
SLJ *
0.0005
SP20
0.012
SMBT
0.007 PP
Purpose
The purpose of this study was to evaluate the effects of a short-term (4 weeks) Plyometrics training programme on speed, strength and power.
Methods
Figure 5 - The Means/SD of Pre/Post Plyometric Intervention Peak Power Output (W)
Figure 6 - The Means/SD of Pre/Post Plyometric Intervention Average Power Output (W)
Nine (male, n = 5) and (female, n = 4) Exercise and Sport Science undergraduate students were assigned to a plyometric (PLY) training group. In addition to their normal training, the PLY group undertook 2 X 60 minutes plyometric sessions per week for 4 weeks (Baechle & Earle, 2008).
Performance tests including: a counter-movement vertical jump (CMVJ) (Fusion Sports, Australia), standing long jump (SLJ), seated medicine ball throw (SMBT) and 20-m sprint (SP20) were measured the week prior to, and 4 days after completion of the 4 weeks plyometric training programme.
Statistical Analysis: All Parameters were expressed as means and standard deviations. Paired t-tests (Microsoft Excel, 2010) were used to analyse any significant difference between pre and post intervention testing. Post results. Post intervention correlations were calculated between each test to analyse performance indicator to determine potential relationships.
Discussion
This study suggests that short-term plyometric training does increase explosive power performance indicators (jumping ability, throwing & speed) and would be particularly beneficial to athletes participating in sports requiring these attributes. It provides further support for the use of short-term plyometric training, alongside other training modalities, as an applicable training method for improving the explosive performance of athletes.
Practical Applications: Plyometrics Training can be effective during the competition season while athletes can maintain their normal training routines. Improvements can be obtained by training the upper and lower extremities simultaneously and training can be home-based without the use of gym equipment. Coaches should consider upper body plyometrics to improve speed. Improvements can be seen in as little as four weeks, however an initial level of fitness is recommended before attempting Plyometric Training.
Table 1- Characteristics of Training Group
Parameter
Mean ± SD
Age (years)
20 ± 1
Body Height (cm)
± 9.46
Body Mass (kg)
76.89 ± 16.62
BMI
24.87 ± 3.61
Key References
Baechle, T. R. & Earle, R.W. (2008). Essentials of Strength Training and Conditioning. (3rd ed.) Baltimore: Human Kinetics.
McArdle, W.D, Katch, F.I, & Katch V.L. (2009). Exercise Physiology - Energy, Nutrition & Human Performance (7th ed.) Baltimore: Lippincott Williams & Wilkins.
Makaruk, H. S. & Sacewicz, T. (2010). Effects of Plyometric Training on Maximal Power Output and Jumping Ability. Human Movement, 11(1),
Markovic, G., Jukic, I., Milanovic, D. & Metikos, D. (2007). Effects of Sprint and Plyometric Training on Muscle Function and Athletic Performance. Journal of Strength and Conditioning Research, 21(2),
Saunders, P., Telford, R., Pyne, D., Peltola, E., Cunningham, R., Gore, C., & Hawley, J. (2006). Short-Term Plyometric Training Improves Running Economy in Highly Trained Middle and Long Distance Runners. Journal of Strength and Conditioning Research, 20 (4),
Further information
Please contact: Michael Mann Rachel Garden or Suzanne Charles