The effect of Short-term Plyometric Training Program on Sprint, Strength, Power and Agility Performance in non-athletic Men

Abstract

Plyometric training to increase physical ability and leads to increase of muscles power. The aim of the study was to assess the effects of short term plyometric training program on sprint, strength, and power and agility performance in non-athletic men. In this research, 40 non-athletic men (year 18-23) participated. The participants were chosen randomly and they participated in four tests strength (Swedish swimming, sit-ups), power (vertical jumps, Horizontal jumps), agility (Illinois Agility Test, T Agility Test) and 30 meters speed. The participants were divided into two groups, i.e. experimental (plyometric training) and control group (did not perform PT training). They participated in the training for 5 weeks and each week 1 session and each session 90 minutes. The results of the study revealed that in experimental groups, significant increase observed in Swedish swimming, horizontal jumps test and also significant decrease observed in 30 meters speed and test in comparison with control group (p-value of the respectively 0.001, 0.02, 0.00). The differences were significant not observed of agility test in comparison with control group. Conclusion: Therefore, it seems that plyometric training have been effective on the physical preparation indices and can improve the non athletes' performance.

Effects of plyometric training on jumping, sprint performance, and lower body muscle strength in healthy adults: A systematic review and meta‐analyses

“…Jumping performance was assessed in 24 of the included studies . Within‐group improvements in jumping performance were ranging from 3.4% to 26.3% in the PLY groups vs −6% to 8% in the control groups, following 4‐12 weeks of intervention (Table ).…”

“…Interestingly, Aalizadeth et al showed a significant reduction in non‐athletic men of −12.1% in 30 m sprint time. This study used a “low‐frequency‐low‐volume” approach, with PLY being performed only 1 d/wk for 5 weeks consisting of 80‐100 impacts per week.…”

“…While all included studies had mean ages ≥18 years, 13 studies investigated male subjects only, eight studies investigated female subjects only, and four studies investigated both males and females. The participants had different training experience, with some being recreationally active 23,24,[29][30][31][38][39][40][41][42][43] (11 studies), some having weightlifting experience 44 (1 study), and the remaining being athletes from different sports: futsal, 21,22 soccer, [25][26][27][28]45 rugby, 20,46 cricket, 47 volleyball, 48 and middle-and long-distance runners 49,50 (13 studies). All 25 studies used active control groups, meaning participants did not participate in any intervention, but maintained their recreational or sport activity.…”

“…Jumping performance was assessed in 24 of the included studies. [20][21][22][23][24][25][26][27][28][29][30][31]38,[40][41][42][43][44][45][46][47][48][49][50] Within-group improvements in jumping performance were ranging from 3.4% to 26.3% in the PLY groups vs −6% to 8% in the control groups, following 4-12 weeks of intervention ( Table 2). According to the extracted data, nine, 23,24,26,27,31,38,45,47,50 two, 21,40 and one 30 studies, respectively, demonstrated a significant between-group improvement in vertical CMJ height, in horizontal jump length, and in squat jump height, respectively, when compared to an active control group.…”

“…Sprint performance was measured in 12 of the included studies 22,[25][26][27][28]31,[43][44][45][46][47]50 with improvements ranging from −2.3% to −13.7% in the experimental groups vs −8% to +3.5% in the control groups following intervention periods of 4-8 weeks ( Table 2). Two studies 26,43 demonstrated a significant between-group improvement compared with an active control group in 30 m sprint time, while five studies 25,27,45,46,50 similarly demonstrated an improvement in 20 m sprint time.…”