Effect of unilateral training and bilateral training on physical performance: A meta-analysis

Abstract

Background: In Unilateral (UNI) exercises are more effective than bilateral (BI) exercises in improving athletic performance is debatable.Objectives: this meta-analysis investigated the effects of UNI and BI exercises on different effect indicators of jump ability, sprint ability, maximal force, change of direction ability, and balance ability.Data Sources: PubMed, Google Scholar, Web of science, CNKI, Proquest, Wan Fang Data.Study Eligibility Criteria: To be eligible for inclusion in the meta-analysis, the study had to be: 1) athletes; 2) UNI training and BI training; 3) the intervention period had to be more than 6 weeks and the intervention frequency had to be more than 2 times/week; 4) the outcome indicators were jumping ability, sprinting ability, maximum strength, and change of direction and balance.Study Appraisal and Synthesis Method: We used the random-effects model for meta-analyses. Effect sizes (standardized mean difference), calculated from measures of horizontally oriented performance, were represented by the standardized mean difference and presented alongside 95% confidence intervals (CI).Results: A total of 28 papers met the inclusion criteria, and Meta-analysis showed that UNI training was more effective than BI training in improving jumping ability (ES = 0.61.0.23 to 0.09; Z = 3.12, p = 0.002 < 0.01), sprinting ability (ES = −0.02, −0.03 to −0.01; Z = 2.73, p = 0.006 < 0.01), maximum strength (ES = 8.95,2.30 to 15.61; Z = 2.64, p = 0.008 > 0.05), change of direction ability (ES = −0.03, −0.06 to 0.00; Z = 1.90, p = 0.06 > 0.01) and balance ability (ES = 1.41,-0.62 to 3.44; Z = 1.36, p = 0.17 > 0.01). The results of the analysis of moderating variables showed that intervention period, intervention frequency and intervention types all had different indicators of effect on exercise performance.Conclusion: UNI training has a more significant effect on jumping and strength quality for unilateral power patterns, and BI training has a more significant effect on jumping and strength quality for bilateral power patterns.

Vertical Versus Horizontal Training for Improving the Change of Direction Speed in Adult Basketball Players: A Systematic Review and Meta-analysis

“…It is worth noting that young players who want to improve their COD ability should be introduced to this type of training in their middle peak height velocity maturation stage (approximately 13–15.9 years old) because this is when the development of SSC capabilities start accelerating (7). Furthermore, although unilateral training may be more specific to COD actions (89), previous studies found that bilateral training was more effective than unilateral training for improving COD actions at 50° cut-off (2). This might be explained by the fact that, even though COD actions are generally unilateral, athletes often use an asymmetric bilateral strategy during large COD angles.…”

A 12-week Taijiquan practice improves balance control and functional fitness in fall-prone postmenopausal women

“…For this age cohort, exercise prescription should take account into both interventional efficacy and exercise safety. For example, while unilateral exercises or strength training on unstable surfaces are more effective in improving balance than bilateral exercises or training on stable surfaces ( 10 , 11 ), these exercises are neither viable nor safe for vast majority of aging individuals. Given this consideration, low-aerobic dancing and Taijiquan are valuable in reducing the risk of falling in older persons ( 12 ).…”