Positive Effect of Sand-Based Plyometric Jump Training on Increasing Muscle Strength and Power in Young Student-athletes

Year 2024, , 188 - 196, 25.01.2024

Oce Wiriawan , Hari Setijono Shidqi Hamdi Pratama Putera Anindya Mar’atus Sholikhah Arifah Kaharina , Adi Pranoto

https://doi.org/10.33438/ijdshs.1367696

Abstract

Muscle strength and power are considered fundamental components of successful athletic performance. However, what type of training method is effective and efficient in increasing muscle strength and power has not been well resolved. Therefore this study aimed at analyzing the effects of five weeks of sand-based plyometric jump training on improving muscle power and strength. The pretest-posttest randomized experimental design was conducted on student-athletes which then classified into three groups: the plyometric knee tuck jump (TJ, n=11), hurdle jump (HJ, n=11), and control (C, n=11). Subjects in TJ and HJ groups were assigned to five weeks of plyometric exercise, comprising 15 sessions in total, with intensities ranging from 80% to 100%. Data were obtained using NordBord and Force Decks prior to and after they completed the whole set of exercises. Data were analyzed using SPSS 23 and presented descriptively in mean and standard deviation. Paired sample t-test and one-way ANOVA were done to compare the differences between groups. Five weeks of TJ and HJ resulted in similar improvements in strength and power (p ≤ 0.05). However, statistically significant between groups differences at the post-test were noted for HJ (p=0.000) in favor of both measured variables. Based on these findings, it was concluded that plyometric training in general increased strength and power of muscle leg better than conventional training.

Keywords

Athletic performance, hurdle jump, muscle power, plyometric training, tuck jump

Ethical Statement

The authors declare no conflict of interest.

Thanks

The author would like to thank profusely all those who have helped in the completion of this project.

References

• Ahmadi, M., Nobari, H., Ramirez-Campillo, R., Pérez-Gómez, J., Ribeiro, A. L. de A., & Martínez-Rodríguez, A. (2021). Effects of Plyometric Jump Training in Sand or Rigid Surface on Jump-Related Biomechanical Variables and Physical Fitness in Female Volleyball Players. International Journal of Environmental Research and Public Health, 18(24), 13093. [PubMed]
• Alemdaroğlu, U., Dündar, U., Köklü, Y., Aşci, A., & Findikoğlu, G. (2013). The effect of exercise order incorporating plyometric and resistance training on isokinetic leg strength and vertical jump performance: A comparative study. Isokinetics and Exercise Science, 21(3), 211–217. [CrossRef]
• Bulqini, A., Achmad, W., Nurhasan, Heryanto, N. M., Putera, S. H. P., & Sholikhah, A. M. (2023). Plyometric Hurdle Jump Training Using Beach Sand Media Increases Power and Muscle Strength in Young Adult Males. Physical Education Theory and Methodology, 23(4), 531–536. [CrossRef]
• Cappa, D. F., & Behm, D. G. (2011). Training specificity of hurdle vs. Countermovement jump training. Journal of Strength and Conditioning Research, 25(10), 2715–2720. [PubMed]
• Chavda, S., Bromley, T., Jarvis, P., Williams, S., Bishop, C., Turner, A. N., Lake, J. P., & Mundy, P. D. (2018). Force-Time Characteristics of the Countermovement Jump: Analyzing the Curve in Excel. Strength & Conditioning Journal, 40(2), 67–77. [CrossRef]
• Chen, L., Zhang, Z., Huang, Z., Yang, Q., Gao, C., Ji, H., Sun, J., & Li, D. (2023). Meta-Analysis of the Effects of Plyometric Training on Lower Limb Explosive Strength in Adolescent Athletes. International Journal of Environmental Research and Public Health, 20(3), 1849. [PubMed]
• Elnaggar, R. K., Elbanna, M. F., Mahmoud, W. S., & Alqahtani, B. A. (2019). Plyometric exercises: Subsequent changes of weight-bearing symmetry, muscle strength and walking performance in children with unilateral cerebral palsy. Journal of Musculoskeletal & Neuronal Interactions, 19(4), 507–515. [PubMed]
• Fouré, A., Nordez, A., & Cornu, C. (2010). Plyometric training effects on Achilles tendon stiffness and dissipative properties. Journal of Applied Physiology (Bethesda, Md.: 1985), 109(3), 849–854. [PubMed]
• Haff, G. G. (2015). Essentials of Strength Training and Conditioning. 4th ed (4th ed). Human Kinetics.
• Hariyanto, A., Pramono, B. A., Mustar, Y. S., Sholikhah, A. M., & Prilaksono, M. I. A. (2022). Effect of two different plyometric trainings on strength, speed and agility performance. 109–115. [CrossRef]
• Healy, R., Bolger, R., Kenny, I., & Harrison, A. (2020). Kinematic differences between sprinting and the hurdle jump exercise – a preliminary analysis. ISBS Proceedings Archive, 38(1), 520.
• Hirayama, K., Iwanuma, S., Ikeda, N., Yoshikawa, A., Ema, R., & Kawakami, Y. (2017). Plyometric training favors optimizing muscle–tendon behavior during depth jumping. Frontiers in Physiology, 8. [PubMed]
• Hirayama, K., Yanai, T., Kanehisa, H., Fukunaga, T., & Kawakami, Y. (2012). Neural modulation of muscle-tendon control strategy after a single practice session. Medicine and Science in Sports and Exercise, 44(8), 1512–1518. [PubMed]
• Impellizzeri, F. M., Rampinini, E., Castagna, C., Martino, F., Fiorini, S., & Wisloff, U. (2008). Effect of plyometric training on sand versus grass on muscle soreness and jumping and sprinting ability in soccer players. British Journal of Sports Medicine, 42(1), 42–46. [PubMed]
• Janikov, M. T., Pádecký, J., Doguet, V., & Tufano, J. J. (2023). Countermovement, Hurdle, and Box Jumps: Data-Driven Exercise Selection. Journal of Functional Morphology and Kinesiology, 8(2), 61. [PubMed]
• Kobal, R., Loturco, I., Barroso, R., Gil, S., Cuniyochi, R., Ugrinowitsch, C., Roschel, H., & Tricoli, V. (2017). Effects of different combinations of strength, power, and plyometric training on the physical performance of elite young soccer players. Journal of Strength and Conditioning Research, 31(6), 1468–1476. [PubMed]
• Kubo, K., Morimoto, M., Komuro, T., Yata, H., Tsunoda, N., Kanehisa, H., & Fukunaga, T. (2007). Effects of plyometric and weight training on muscle-tendon complex and jump performance. Medicine and Science in Sports and Exercise, 39(10), 1801–1810. [PubMed]
• Louder, T., Bressel, M., & Bressel, E. (2015). The Kinetic Specificity of Plyometric Training: Verbal Cues Revisited. Journal of Human Kinetics, 49, 201–208. [PubMed]
• Maio Alves, J. M. V., Rebelo, A. N., Abrantes, C., & Sampaio, J. (2010). Short-term effects of complex and contrast training in soccer players’ vertical jump, sprint, and agility abilities. Journal of Strength and Conditioning Research, 24(4), 936–941. [PubMed]
• Marwat, M. K., Nizami, R., Farah, H., & Gillani, S. M. B. (2022). Role of Strength and Power In Athletic Performance. Journal of Positive School Psychology, 6(7), 2969–2980.
• Mazurek, K., Zmijewski, P., Makaruk, H., Mróz, A., Czajkowska, A., Witek, K., Bodasiński, S., & Lipińska, P. (2018). Effects of short-term plyometric training on physical performance in male handball players. Journal of Human Kinetics, 63, 137–148. [PubMed]
• Pardos-Mainer, E., Lozano, D., Torrontegui-Duarte, M., Cartón-Llorente, A., & Roso-Moliner, A. (2021). Effects of Strength vs. Plyometric Training Programs on Vertical Jumping, Linear Sprint and Change of Direction Speed Performance in Female Soccer Players: A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health, 18(2), 401. [PubMed]
• Peterson, M. D., Alvar, B. A., & Rhea, M. R. (2006). The contribution of maximal force production to explosive movement among young collegiate athletes. Journal of Strength and Conditioning Research, 20(4), 867–873. [PubMed]
• Pienaar, C., & Coetzee, B. (2013). Changes in selected physical, motor performance and anthropometric components of university-level rugby players after one microcycle of a combined rugby conditioning and plyometric training program. Journal of Strength and Conditioning Research, 27(2), 398–415. [PubMed]
• Pranoto, A., Cahyono, M. B. A., Yakobus, R., Izzatunnisa, N., Ramadhan, R. N., Rejeki, P. S., Miftahussurur, M., Effendi, W. I., Wungu, C. D. K., & Yamaoka, Y. (2023). Long-Term Resistance-Endurance Combined Training Reduces Pro-Inflammatory Cytokines in Young Adult Females with Obesity. Sports (Basel, Switzerland), 11(3), 54. [CrossRef]
• Putera, S. H. P., Setijono, H., Wiriawan, O., Muhammad, H. N., & Hariyanto, A. (2022). The Effect of Six-Week Plyometric Training on Enhancing Sports Performance of Adolescent Students. Physical Education Theory and Methodology, 22(3), 37–44. [CrossRef]
• Putera, S. H. P., Setijono, H., Wiriawan, O., Nurhasan, Muhammad, H. N., Hariyanto, A., Sholikhah, A. M., & Pranoto, A. (2023). Positive Effects of Plyometric Training on Increasing Speed, Strength and Limb Muscles Power in Adolescent Males. Physical Education Theory and Methodology, 23(1), 42–48. [CrossRef]
• Ramirez-Campillo, R., Álvarez, C., García-Hermoso, A., Ramírez-Vélez, R., Gentil, P., Asadi, A., Chaabene, H., Moran, J., Meylan, C., García-de-Alcaraz, A., Sanchez-Sanchez, J., Nakamura, F. Y., Granacher, U., Kraemer, W., & Izquierdo, M. (2018). Methodological Characteristics and Future Directions for Plyometric Jump Training Research: A Scoping Review. Sports Medicine (Auckland, N.Z.), 48(5), 1059–1081. [PubMed]
• Ramirez-Campillo, R., Álvarez, C., García-Pinillos, F., García-Ramos, A., Loturco, I., Chaabene, H., & Granacher, U. (2020). Effects of Combined Surfaces vs. Single-Surface Plyometric Training on Soccer Players’ Physical Fitness. Journal of Strength and Conditioning Research, 34(9), 2644–2653. [PubMed]
• Ramirez-Campillo, R., Moran, J., Chaabene, H., Granacher, U., Behm, D. G., García-Hermoso, A., & Izquierdo, M. (2020). Methodological characteristics and future directions for plyometric jump training research: A scoping review update. Scandinavian Journal of Medicine & Science in Sports, 30(6), 983–997. [PubMed]
• Saeed, K. K. (2013). Effect of complex training with low-intensity loading interval on certain physical variables among volleyball infants (10-12 ages). Ovidius University Annals, Series Physical Education and Sport/Science, Movement and Health, 13(1), 16–22.
• Sanchez-Sanchez, J., Raya-González, J., Ramirez-Campillo, R., Chaabene, H., Petisco, C., & Nakamura, F. Y. (2022). The Increased Effectiveness of Resistance Training on Unstable vs. Stable Surfaces on Selected Measures of Physical Performance in Young Male Soccer Players. Journal of Strength and Conditioning Research, 36(4), 888–894. [PubMed]
• Sarvestan, J., Svoboda, Z., & de Oliveira Claudino, J. G. (2020). Force-time curve variables of countermovement jump as predictors of volleyball spike jump height. German Journal of Exercise and Sport Research, 50(4), 470–476. [CrossRef]
• 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. [PubMed]
• Slimani, M., Chamari, K., Miarka, B., Del Vecchio, F. B., & Chéour, F. (2016). Effects of plyometric training on physical fitness in team sport athletes: A systematic review. Journal of Human Kinetics, 53, 231–247. https://doi.org/10.1515/hukin-2016-0026.
• Suchomel, T. J., Nimphius, S., & Stone, M. H. (2016). The Importance of Muscular Strength in Athletic Performance. Sports Medicine, 46(10), 1419–1449. [PubMed]
• Swanik, K. A., Thomas, S. J., Struminger, A. H., Bliven, K. C. H., Kelly, J. D., & Swanik, C. B. (2016). The Effect of Shoulder Plyometric Training on Amortization Time and Upper-Extremity Kinematics. Journal of Sport Rehabilitation, 25(4), 315–323. [PubMed]
• Wahba, M. M. A., & El Nahass, M. M. T. H. (2017). Effect of plyometric exercise in water and grass on indicators of protein catabolism, muscle damage and muscle inflammation. The International Scientific Journal of Physical Education and Sport Sciences, 5(issue 2), 38–44. [CrossRef]
• Wang, X., Lv, C., Qin, X., Ji, S., & Dong, D. (2022). Effectiveness of plyometric training vs. complex training on the explosive power of lower limbs: A Systematic review. Frontiers in Physiology, 13, 1061110. [PubMed]
• Wang, X., Lv, C., Qin, X., Ji, S., & Dong, D. (2023). Effectiveness of plyometric training vs. complex training on the explosive power of lower limbs: A Systematic review. Frontiers in Physiology, 13, 1061110. [PubMed]
• Wang, Y.-C., & Zhang, N. (2016). Effects of plyometric training on soccer players. Experimental and Therapeutic Medicine, 12(2), 550–554. [PubMed]
• Wu, Y.-K., Lien, Y.-H., Lin, K.-H., Shih, T. T.-F., Wang, T.-G., & Wang, H.-K. (2010). Relationships between three potentiation effects of plyometric training and performance. Scandinavian Journal of Medicine & Science in Sports, 20(1), e80-86. [PubMed]