A Six-Week Plyometric Training Program Improves Explosive Power and Agility in Professional Athletes of East Java
DOI:
https://doi.org/10.17309/tmfv.2022.4.08Keywords:
Plyometric training, hurdle-box Jump, explosive power, agilityAbstract
The study purpose was to prove the effectiveness of a plyometric training program in increasing explosive power and agility in professional athletes of East Java.
Materials and methods. This study is a pre-experiment with a research design of One Group Pretest-Posttest. A total of 15 male athletes from athletics and swimming at the Pusat Pendidikan dan Pelatihan Olahraga Pelajar (PPLP) East Java, Indonesia, aged 15–17 years, body mass index (BMI) 18.5–24.0 kg/m², normal blood pressure, normal resting heart rate, voluntarily participated in the study. The plyometric training program (hurdle-box jumps) was carried out for 30 minutes/training session with an intensity of 80-90% HRmax with a frequency of 3x/week for six weeks. Measuring the explosive power of the horizontal leg muscles used the Standing Broad Jump Test, while measurement of the explosive power of the vertical leg muscles used the Digital Jump Meter Test. Measurement of agility used Shuttle Run Test, and explosive power and agility were measured during pre-training and six weeks post-training. Data analysis used the Paired Sample T-Test with a significance level of 5% using the Statistical Package for Social Science (SPSS) version 21 software.
Results. The results of the study showed that there was a significant difference in the average increase in explosive power horizontally, vertically, and agility between pre-training vs. post-training (p ≤ 0.001).
Conclusions. In general, it can be concluded that the plyometric training program (hurdle-box jumps) carried out 3x/week for six weeks effectively increases the explosive power of the horizontal leg muscles, the explosive power of the vertical leg muscles, and increases agility.
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References
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Markovic, G., & Mikulic, P. (2010). Neuro-musculoskeletal and performance adaptations to lower-extremity plyometric training. Sports medicine, 40(10), 859-895. https://doi.org/10.2165/11318370-000000000-00000
Meylan, C., & Malatesta, D. (2009). Effects of in-season plyometric training within soccer practice on explosive actions of young players. Journal of strength and conditioning research, 23(9), 2605-2613. https://doi.org/10.1519/JSC.0b013e3181b1f330
Ramírez-delaCruz, M., Bravo-Sánchez, A., Esteban-García, P., Jiménez, F., & Abián-Vicén, J. (2022). Effects of Plyometric Training on Lower Body Muscle Architecture, Tendon Structure, Stiffness and Physical Performance: A Systematic Review and Meta-analysis. Sports medicine – open, 8(1), 40. https://doi.org/10.1186/s40798-022-00431-0
Haj-Sassi, R., Dardouri, W., Gharbi, Z., Chaouachi, A., Mansour, H., Rabhi, A., & Mahfoudhi, M. E. (2011). Reliability and validity of a new repeated agility test as a measure of anaerobic and explosive power. Journal of strength and conditioning research, 25(2), 472-480. https://doi.org/10.1519/JSC.0b013e3182018186
Thomas, K., French, D., & Hayes, P. R. (2009). The effect of two plyometric training techniques on muscular power and agility in youth soccer players. Journal of strength and conditioning research, 23(1), 332-335. https://doi.org/10.1519/JSC.0b013e318183a01a
Miller, M. G., Herniman, J. J., Ricard, M. D., Cheatham, C. C., & Michael, T. J. (2006). The effects of a 6-week plyometric training program on agility. Journal of sports science & medicine, 5(3), 459-465.
Craig, B. W. (2004). What is the scientific basis of speed and agility? Strength & Conditioning Journal, 26(3), 13-14.
Miller, J. M., Hilbert, S. C., & Brown, L. E. (2001). Speed, quickness, and agility training for senior tennis players. Strength & Conditioning Journal, 23(5), 62.
Parsons, L. S., & Jones, M. T. (1998). Development of speed, agility, and quickness for tennis athletes. Strength & Conditioning Journal, 20(3), 14-19.
Yap, C. W., & Brown, L. E. (2000). Development of speed, agility, and quickness for the female soccer athlete. Strength & Conditioning Journal, 22(1), 9.
Young, W. B., McDowell, M. H., & Scarlett, B. J. (2001). Specificity of sprint and agility training methods. Journal of strength and conditioning research, 15(3), 315-319.
Kraemer, W. J., & Newton, R. U. (2000). Training for muscular power. Physical medicine and rehabilitation clinics of North America, 11(2), 341.
Nygaard Falch, H., Guldteig Rædergård, H., & van den Tillaar, R. (2019). Effect of Different Physical Training Forms on Change of Direction Ability: a Systematic Review and Meta-analysis. Sports medicine – open, 5(1), 53. https://doi.org/10.1186/s40798-019-0223-y
Kozinc, Ž., Smajla, D., & Šarabon, N. (2021). The relationship between lower limb maximal and explosive strength and change of direction ability: Comparison of basketball and tennis players, and long-distance runners. PloS one, 16(8), e0256347. https://doi.org/10.1371/journal.pone.0256347
Asadi, A., & Ramírez-Campillo, R. (2016). Effects of cluster vs. traditional plyometric training sets on maximal-intensity exercise performance. Medicina (Kaunas, Lithuania), 52(1), 41-45. https://doi.org/10.1016/j.medici.2016.01.001
Arazi, H. (2012). Effects of high-intensity plyometric training on dynamic balance, agility, vertical jump and sprint performance in young male basketball players. Journal of sport and health research, 4(1), 35-44.
Sáez-Sáez de Villarreal, E., Requena, B., & Newton, R. U. (2010). Does plyometric training improve strength performance? A meta-analysis. Journal of science and medicine in sport, 13(5), 513-522. https://doi.org/10.1016/j.jsams.2009.08.005
Vetrovsky, T., Steffl, M., Stastny, P., & Tufano, J. J. (2019). The Efficacy and Safety of Lower-Limb Plyometric Training in Older Adults: A Systematic Review. Sports medicine, 49(1), 113-131. https://doi.org/10.1007/s40279-018-1018-x
Andarianto, A., Rejeki, P.S., Sakina, Pranoto, A., Seputra, T.W.A., Sugiharto, & Miftahussurur, M. (2022). Inflammatory markers in response to interval and continuous exercise in obese women. Comparative Exercise Physiology, 18(2), 135-142. https://doi.org/10.3920/CEP210038
Sugiharto, S., Merawati, D., Susanto, H., Pranoto, A., & Taufiq, A. (2022). The exercise-instrumental music program and irisin levels in younger non-professional athletes. Comparative Exercise Physiology, 18(1), 65-73. https://doi.org/10.3920/CEP210015
Rejeki, P.S., Pranoto, A., Prasetya, R.E., & Sugiharto. (2021). Irisin serum increasing pattern is higher at moderate-intensity continuous exercise than at moderate-intensity interval exercise in obese females. Comparative Exercise Physiology,17(5), 475-484. https://doi.org/10.3920/CEP200050
Raharjo, S., Pranoto, A., Rejeki, P. S., Harisman, A. S. M., Pamungkas, Y. P., & Andiana, O. (2021). Negative Correlation between Serum Brain-derived Neurotrophic Factor Levels and Obesity Predictor Markers and Inflammation Levels in Females with Obesity. Open Access Macedonian Journal of Medical Sciences, 9(B), 1021-1026. https://doi.org/10.3889/oamjms.2021.6840
Tai, W. H., Tang, R. H., Huang, C. F., Lo, S. L., Sung, Y. C., & Peng, H. T. (2021). Acute Effects of Handheld Loading on Standing Broad Jump in Youth Athletes. International journal of environmental research and public health, 18(9), 5046. https://doi.org/10.3390/ijerph18095046
Kutlu, M., Yapıcı, H., Yoncalık, O., & Celik, S. (2012). Comparison of a new test for agility and skill in soccer with other agility tests. Journal of human kinetics, 33, 143-150. https://doi.org/10.2478/v10078-012-0053-1
Kim, S., Rhi, S. Y., Kim, J., & Chung, J. S. (2022). Plyometric training effects on physical fitness and muscle damage in high school baseball players. Physical activity and nutrition, 26(1), 1-7. https://doi.org/10.20463/pan.2022.0001
Yáñez-García, J. M., Rodríguez-Rosell, D., Mora-Custodio, R., & González-Badillo, J. J. (2022). Changes in Muscle Strength, Jump, and Sprint Performance in Young Elite Basketball Players: The Impact of Combined High-Speed Resistance Training and Plyometrics. Journal of strength and conditioning research, 36(2), 478-485. https://doi.org/10.1519/JSC.0000000000003472
Oxfeldt, M., Overgaard, K., Hvid, L. G., & Dalgas, U. (2019). Effects of plyometric training on jumping, sprint performance, and lower body muscle strength in healthy adults: A systematic review and meta-analyses. Scandinavian journal of medicine & science in sports, 29(10), 1453-1465. https://doi.org/10.1111/sms.13487
Lum, D., Tan, F., Pang, J., & Barbosa, T. M. (2019). Effects of intermittent sprint and plyometric training on endurance running performance. Journal of sport and health science, 8(5), 471-477. https://doi.org/10.1016/j.jshs.2016.08.005
de Villarreal, E. S., González-Badillo, J. J., & Izquierdo, M. (2008). Low and moderate plyometric training frequency produces greater jumping and sprinting gains compared with high frequency. Journal of strength and conditioning research, 22(3), 715-725. https://doi.org/10.1519/JSC.0b013e318163eade
van de Hoef, P. A., Brauers, J. J., van Smeden, M., Backx, F. J. G., & Brink, M. S. (2020). The Effects of Lower-Extremity Plyometric Training on Soccer-Specific Outcomes in Adult Male Soccer Players: A Systematic Review and Meta-Analysis. International Journal of Sports Physiology and Performance, 15(1), 3-17. https://doi.org/10.1123/ijspp.2019-0565
Lum, D., Barbosa, T. M., Aziz, A. R., & Balasekaran, G. (2022). Effects of Isometric Strength and Plyometric Training on Running Performance: A Randomized Controlled Study. Research Quarterly for Exercise and Sport, 1–9. https://doi.org/10.1080/02701367.2021.1969330
Ramirez-Campillo, R., García-Pinillos, F., Nikolaidis, P. T., Clemente, F. M., Gentil, P., & García-Hermoso, A. (2022). Body composition adaptations to lower-body plyometric training: a systematic review and meta-analysis. Biology of sport, 39(2), 273-287. https://doi.org/10.5114/biolsport.2022.104916
Davies, G., Riemann, B. L., & Manske, R. (2015). Current Concepts of Plyometric Exercise. International journal of sports physical therapy, 10(6), 760-786.
Chu, D. A. (1998). Jumping into plyometrics. Human Kinetics.
Ebben, W. P., Simenz, C., & Jensen, R. L. (2008). Evaluation of plyometric intensity using electromyography. Journal of strength and conditioning research, 22(3), 861-868. https://doi.org/10.1519/JSC.0b013e31816a834b
de Villarreal, E. S., Kellis, E., Kraemer, W. J., & Izquierdo, M. (2009). Determining variables of plyometric training for improving vertical jump height performance: a meta-analysis. Journal of strength and conditioning research, 23(2), 495-506. https://doi.org/10.1519/JSC.0b013e318196b7c6
Silva, A. F., Clemente, F. M., Lima, R., Nikolaidis, P. T., Rosemann, T., & Knechtle, B. (2019). The Effect of Plyometric Training in Volleyball Players: A Systematic Review. International journal of environmental research and public health, 16(16), 2960. https://doi.org/10.3390/ijerph16162960
Çankaya, C., Arabacı, R., Kurt, E., Doğan, S., Erol, S., Gürak, A. N., & Korkmaz, F. (2018). Examining the effects of the pliometric (jump squat) exercise on vertical jump in female volleyball players. European Journal of Physical Education and Sport Science. https://doi.org/10.5281/zenodo.1997613
Grgic, J., Schoenfeld, B. J., & Mikulic, P. (2021). Effects of plyometric vs. resistance training on skeletal muscle hypertrophy: A review. Journal of sport and health science, 10(5), 530-536. https://doi.org/10.1016/j.jshs.2020.06.010
Cherni, Y., Jlid, M. C., Mehrez, H., Shephard, R. J., Paillard, T., Chelly, M. S., & Hermassi, S. (2019). Eight Weeks of Plyometric Training Improves Ability to Change Direction and Dynamic Postural Control in Female Basketball Players. Frontiers in physiology, 10, 726. https://doi.org/10.3389/fphys.2019.00726
Bedoya, A. A., Miltenberger, M. R., & Lopez, R. M. (2015). Plyometric Training Effects on Athletic Performance in Youth Soccer Athletes: A Systematic Review. Journal of strength and conditioning research, 29(8), 2351-2360. https://doi.org/10.1519/JSC.0000000000000877
Markovic, G., & Mikulic, P. (2010). Neuro-musculoskeletal and performance adaptations to lower-extremity plyometric training. Sports medicine, 40(10), 859-895. https://doi.org/10.2165/11318370-000000000-00000
Meylan, C., & Malatesta, D. (2009). Effects of in-season plyometric training within soccer practice on explosive actions of young players. Journal of strength and conditioning research, 23(9), 2605-2613. https://doi.org/10.1519/JSC.0b013e3181b1f330
Ramírez-delaCruz, M., Bravo-Sánchez, A., Esteban-García, P., Jiménez, F., & Abián-Vicén, J. (2022). Effects of Plyometric Training on Lower Body Muscle Architecture, Tendon Structure, Stiffness and Physical Performance: A Systematic Review and Meta-analysis. Sports medicine – open, 8(1), 40. https://doi.org/10.1186/s40798-022-00431-0
Haj-Sassi, R., Dardouri, W., Gharbi, Z., Chaouachi, A., Mansour, H., Rabhi, A., & Mahfoudhi, M. E. (2011). Reliability and validity of a new repeated agility test as a measure of anaerobic and explosive power. Journal of strength and conditioning research, 25(2), 472-480. https://doi.org/10.1519/JSC.0b013e3182018186
Thomas, K., French, D., & Hayes, P. R. (2009). The effect of two plyometric training techniques on muscular power and agility in youth soccer players. Journal of strength and conditioning research, 23(1), 332-335. https://doi.org/10.1519/JSC.0b013e318183a01a
Miller, M. G., Herniman, J. J., Ricard, M. D., Cheatham, C. C., & Michael, T. J. (2006). The effects of a 6-week plyometric training program on agility. Journal of sports science & medicine, 5(3), 459-465.
Craig, B. W. (2004). What is the scientific basis of speed and agility? Strength & Conditioning Journal, 26(3), 13-14.
Miller, J. M., Hilbert, S. C., & Brown, L. E. (2001). Speed, quickness, and agility training for senior tennis players. Strength & Conditioning Journal, 23(5), 62.
Parsons, L. S., & Jones, M. T. (1998). Development of speed, agility, and quickness for tennis athletes. Strength & Conditioning Journal, 20(3), 14-19.
Yap, C. W., & Brown, L. E. (2000). Development of speed, agility, and quickness for the female soccer athlete. Strength & Conditioning Journal, 22(1), 9.
Young, W. B., McDowell, M. H., & Scarlett, B. J. (2001). Specificity of sprint and agility training methods. Journal of strength and conditioning research, 15(3), 315-319.
Kraemer, W. J., & Newton, R. U. (2000). Training for muscular power. Physical medicine and rehabilitation clinics of North America, 11(2), 341.
Nygaard Falch, H., Guldteig Rædergård, H., & van den Tillaar, R. (2019). Effect of Different Physical Training Forms on Change of Direction Ability: a Systematic Review and Meta-analysis. Sports medicine – open, 5(1), 53. https://doi.org/10.1186/s40798-019-0223-y
Kozinc, Ž., Smajla, D., & Šarabon, N. (2021). The relationship between lower limb maximal and explosive strength and change of direction ability: Comparison of basketball and tennis players, and long-distance runners. PloS one, 16(8), e0256347. https://doi.org/10.1371/journal.pone.0256347
Asadi, A., & Ramírez-Campillo, R. (2016). Effects of cluster vs. traditional plyometric training sets on maximal-intensity exercise performance. Medicina (Kaunas, Lithuania), 52(1), 41-45. https://doi.org/10.1016/j.medici.2016.01.001
Arazi, H. (2012). Effects of high-intensity plyometric training on dynamic balance, agility, vertical jump and sprint performance in young male basketball players. Journal of sport and health research, 4(1), 35-44.
Sáez-Sáez de Villarreal, E., Requena, B., & Newton, R. U. (2010). Does plyometric training improve strength performance? A meta-analysis. Journal of science and medicine in sport, 13(5), 513-522. https://doi.org/10.1016/j.jsams.2009.08.005
Vetrovsky, T., Steffl, M., Stastny, P., & Tufano, J. J. (2019). The Efficacy and Safety of Lower-Limb Plyometric Training in Older Adults: A Systematic Review. Sports medicine, 49(1), 113-131. https://doi.org/10.1007/s40279-018-1018-x
Andarianto, A., Rejeki, P.S., Sakina, Pranoto, A., Seputra, T.W.A., Sugiharto, & Miftahussurur, M. (2022). Inflammatory markers in response to interval and continuous exercise in obese women. Comparative Exercise Physiology, 18(2), 135-142. https://doi.org/10.3920/CEP210038
Sugiharto, S., Merawati, D., Susanto, H., Pranoto, A., & Taufiq, A. (2022). The exercise-instrumental music program and irisin levels in younger non-professional athletes. Comparative Exercise Physiology, 18(1), 65-73. https://doi.org/10.3920/CEP210015
Rejeki, P.S., Pranoto, A., Prasetya, R.E., & Sugiharto. (2021). Irisin serum increasing pattern is higher at moderate-intensity continuous exercise than at moderate-intensity interval exercise in obese females. Comparative Exercise Physiology,17(5), 475-484. https://doi.org/10.3920/CEP200050
Raharjo, S., Pranoto, A., Rejeki, P. S., Harisman, A. S. M., Pamungkas, Y. P., & Andiana, O. (2021). Negative Correlation between Serum Brain-derived Neurotrophic Factor Levels and Obesity Predictor Markers and Inflammation Levels in Females with Obesity. Open Access Macedonian Journal of Medical Sciences, 9(B), 1021-1026. https://doi.org/10.3889/oamjms.2021.6840
Tai, W. H., Tang, R. H., Huang, C. F., Lo, S. L., Sung, Y. C., & Peng, H. T. (2021). Acute Effects of Handheld Loading on Standing Broad Jump in Youth Athletes. International journal of environmental research and public health, 18(9), 5046. https://doi.org/10.3390/ijerph18095046
Kutlu, M., Yapıcı, H., Yoncalık, O., & Celik, S. (2012). Comparison of a new test for agility and skill in soccer with other agility tests. Journal of human kinetics, 33, 143-150. https://doi.org/10.2478/v10078-012-0053-1
Kim, S., Rhi, S. Y., Kim, J., & Chung, J. S. (2022). Plyometric training effects on physical fitness and muscle damage in high school baseball players. Physical activity and nutrition, 26(1), 1-7. https://doi.org/10.20463/pan.2022.0001
Yáñez-García, J. M., Rodríguez-Rosell, D., Mora-Custodio, R., & González-Badillo, J. J. (2022). Changes in Muscle Strength, Jump, and Sprint Performance in Young Elite Basketball Players: The Impact of Combined High-Speed Resistance Training and Plyometrics. Journal of strength and conditioning research, 36(2), 478-485. https://doi.org/10.1519/JSC.0000000000003472
Oxfeldt, M., Overgaard, K., Hvid, L. G., & Dalgas, U. (2019). Effects of plyometric training on jumping, sprint performance, and lower body muscle strength in healthy adults: A systematic review and meta-analyses. Scandinavian journal of medicine & science in sports, 29(10), 1453-1465. https://doi.org/10.1111/sms.13487
Lum, D., Tan, F., Pang, J., & Barbosa, T. M. (2019). Effects of intermittent sprint and plyometric training on endurance running performance. Journal of sport and health science, 8(5), 471-477. https://doi.org/10.1016/j.jshs.2016.08.005
de Villarreal, E. S., González-Badillo, J. J., & Izquierdo, M. (2008). Low and moderate plyometric training frequency produces greater jumping and sprinting gains compared with high frequency. Journal of strength and conditioning research, 22(3), 715-725. https://doi.org/10.1519/JSC.0b013e318163eade
van de Hoef, P. A., Brauers, J. J., van Smeden, M., Backx, F. J. G., & Brink, M. S. (2020). The Effects of Lower-Extremity Plyometric Training on Soccer-Specific Outcomes in Adult Male Soccer Players: A Systematic Review and Meta-Analysis. International Journal of Sports Physiology and Performance, 15(1), 3-17. https://doi.org/10.1123/ijspp.2019-0565
Lum, D., Barbosa, T. M., Aziz, A. R., & Balasekaran, G. (2022). Effects of Isometric Strength and Plyometric Training on Running Performance: A Randomized Controlled Study. Research Quarterly for Exercise and Sport, 1–9. https://doi.org/10.1080/02701367.2021.1969330
Ramirez-Campillo, R., García-Pinillos, F., Nikolaidis, P. T., Clemente, F. M., Gentil, P., & García-Hermoso, A. (2022). Body composition adaptations to lower-body plyometric training: a systematic review and meta-analysis. Biology of sport, 39(2), 273-287. https://doi.org/10.5114/biolsport.2022.104916
Davies, G., Riemann, B. L., & Manske, R. (2015). Current Concepts of Plyometric Exercise. International journal of sports physical therapy, 10(6), 760-786.
Chu, D. A. (1998). Jumping into plyometrics. Human Kinetics.
Ebben, W. P., Simenz, C., & Jensen, R. L. (2008). Evaluation of plyometric intensity using electromyography. Journal of strength and conditioning research, 22(3), 861-868. https://doi.org/10.1519/JSC.0b013e31816a834b
de Villarreal, E. S., Kellis, E., Kraemer, W. J., & Izquierdo, M. (2009). Determining variables of plyometric training for improving vertical jump height performance: a meta-analysis. Journal of strength and conditioning research, 23(2), 495-506. https://doi.org/10.1519/JSC.0b013e318196b7c6
Silva, A. F., Clemente, F. M., Lima, R., Nikolaidis, P. T., Rosemann, T., & Knechtle, B. (2019). The Effect of Plyometric Training in Volleyball Players: A Systematic Review. International journal of environmental research and public health, 16(16), 2960. https://doi.org/10.3390/ijerph16162960
Çankaya, C., Arabacı, R., Kurt, E., Doğan, S., Erol, S., Gürak, A. N., & Korkmaz, F. (2018). Examining the effects of the pliometric (jump squat) exercise on vertical jump in female volleyball players. European Journal of Physical Education and Sport Science. https://doi.org/10.5281/zenodo.1997613
Grgic, J., Schoenfeld, B. J., & Mikulic, P. (2021). Effects of plyometric vs. resistance training on skeletal muscle hypertrophy: A review. Journal of sport and health science, 10(5), 530-536. https://doi.org/10.1016/j.jshs.2020.06.010
Cherni, Y., Jlid, M. C., Mehrez, H., Shephard, R. J., Paillard, T., Chelly, M. S., & Hermassi, S. (2019). Eight Weeks of Plyometric Training Improves Ability to Change Direction and Dynamic Postural Control in Female Basketball Players. Frontiers in physiology, 10, 726. https://doi.org/10.3389/fphys.2019.00726
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Published
2022-12-23
How to Cite
Permana, D. A., Kusnanik, N. W., Nurhasan, N., & Raharjo, S. (2022). A Six-Week Plyometric Training Program Improves Explosive Power and Agility in Professional Athletes of East Java. Physical Education Theory and Methodology, 22(4), 510–515. https://doi.org/10.17309/tmfv.2022.4.08
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