Taekwondo Sporcularında Plyometrik Egzersizin Sıçrama, Sprint ve Çeviklik Performansı Üzerindeki Etkisi

Abstract

Bu çalışmanın amacı, 8 haftalık plyometrik egzersizin (PE) elit tekvando sporcularında yatay sıçrama (HJ), dikey sıçrama (VJ), sprint ve çeviklik performansları üzerindeki etkilerini analiz etmektir. Yirmi elit tekvando sporcusu çalışmaya dahil edildi ve rastgele iki gruba ayrıldı: deney grubu (EG) ve kontrol grubu (CG). EG; n = 5 erkek; 20.51±1.81 yaş ve 5 kadın; 20.01±2.85 yaş; CG; n = 6 erkek; 19.89±2.21 yaş ve 4 kadın; 20.85±1.75 yaş. Sporcular 8 hafta boyunca olağan egzersizlerini tamamladılar ve EG'deki sporcular haftada üç kez plyometrik egzersiz programına (PE) katıldılar. Egzersiz öncesi ve sonrası ölçümler arasında HJ, VJ, sprint (10 ve 30 m) ve pro-çeviklik (PA) testi yer aldı. HJ, VJ ve 10 m sprint testlerinde anlamlı bir “zaman” etkisi (sırasıyla etki büyüklükleri 4,90, 4,68 ve 3,24) (p<0,001) ve anlamlı bir “grup” x “zaman” etkileşimi (sırasıyla etki büyüklükleri 0,83, 0,84 ve 0,74) (p<0,01) gözlemlendi. PA testinde ise anlamlı bir “zaman” etkisi (etki büyüklüğü; 1,42) (p<0,01) gözlemlenirken, “grup” x “zaman” etkileşimi gözlemlenmedi. Ayrıca, 30 m sprint testinde de anlamlı bir “zaman” etkisi veya anlamlı “grup” x “zaman” etkileşimi gözlemlenmedi. Dahası, HJ, VJ, sprint (10 m ve 30 m) ve PA testlerinde kontrol grubunda anlamlı bir iyileşme bulunmadı. Deney ve kontrol grupları arasında ön test veya son testte anlamlı bir fark bulunmadı (P>0,05). Standart tekvando programına eklenen sekiz haftalık plyometrik egzersiz, elit tekvando sporcularında yatay sıçrama, dikey sıçrama, kısa mesafe (10 m) sprint performansını ve çevikliği iyileştirmiş, ancak orta mesafe (30 m) sprint performansını artırmamıştır. Bu nedenle, antrenörler özellikle alt ekstremite güç çıkışını artırmayı hedefleyen sporcular için egzersiz programlarına plyometrik içerik entegre etmeyi düşünebilirler.

Keywords

• Çeviklik
• sıçrama
• plyometrik egzersiz
• sprint
• taekwondo

Supporting Institution

Yok

Ethical Statement

Deney yapılmadan önce tüm denekler çalışmanın riskleri hakkında bilgilendirildi ve bilgilendirilmiş onam verdi. Tüm işlemler, insan deneyleri için Helsinki Bildirgesi'ne ve geçerli yerel yönergelere ve düzenlemelere uygun olarak yürütüldü. Selçuk Üniversitesi Rektörlüğü Spor Bilimleri Fakültesi, İnvaziv Olmayan Klinik Araştırmalar Etik Kurulu'ndan etik onay alındı ​​ve karar 2025/237 Selçuk Üniversitesi Rektörlüğü Etik Kurulu Kararları'nda belgelendi. Herhangi bir ekonomik teşvik sağlanmadı. Etik konular (intihal, bilgilendirilmiş onam, suistimal, veri uydurma ve/veya tahrifat, çift yayın ve/veya sunum, gereksizlik vb.) yazarlar tarafından tamamen gözetildi.

Thanks

Yazarlar, bu çalışmaya zaman ayırıp katkıda bulunan tüm tekvando sporcularına teşekkür etmek ister. Ayrıca, PE uygulaması boyunca yardımları için antrenörlere de teşekkür ederiz.

Effect of Plyometric Exercise on Agility, Sprint, and Jump Performance in Taekwondo Athletes

Abstract

The aim of this study was to analyze the effects of 8-week plyometric exercise (PE) on horizontal jumping (HJ) and vertical jumping (VJ), sprint, and agility performances in elite taekwondo athletes. Twenty elite taekwondo athletes were recruited and randomly assigned as two groups experimental group (EG) and control group (CG). EG; n = 5 men; 20.51±1.81 years and 5 women; 20.01±2.85 years and CG; n = 6 men; 19.89±2.21 years and 4 women; 20.85±1.75 years. Athletes completed their usual exercise for 8 weeks, and those in the EG added (PE) program three times a week. Pre and Post exercise measurements included HJ, VJ, sprint (10 and 30 m), and pro-agility (PA) test. Regarding HJ, VJ, and 10 m sprint there were a significant “time” effect (effect sizes, respectively, 4.90, 4.68, and 3.24) (p<0.001) and a significant “group” x “time” interaction (effect sizes, respectively, 0.83, 0.84, and 0.74) (p<0.01). Concerning the PA, there was a significant “time” effect (effect size; 1.42) (p<0.01) but no “group” x “time” interaction was observed. Also, no significant “time” effect or significant “group” x “time” interactions were observed for 30 m sprint. Furthermore, HJ, VJ, sprint (10 m and 30 m), and PA tests were not found significantly improved in CG. No differences were found between the experimental and control groups in either the pretest or posttest (P>0.05). Eight weeks of PE added to the standard taekwondo program improved HJ, VJ, short-distance (10 m) sprint performance, and agility in elite taekwondo athletes, but did not enhance middle-distance (30 m) sprint performance. Therefore, coaches may consider integrating plyometric content into their exercise programs, especially for athletes who aim to increase lower extremity power output.

Keywords

• Agility
• jumping
• plyometric
• sprint
• taekwondo

Supporting Institution

No

Ethical Statement

Before conducting the experiment, all subjects were informed of the risks of the study and gave informed consent. All procedures were conducted according to the Declaration of Helsinki for human experimentation and applicable local guidelines and regulations. Ethical approval was obtained from the Sport Science Faculty, Non-invasive Clinical Research Ethics Committee of the Selcuk University Rectorate, Selcuk University, with the decision documented in the 2025/237 Selcuk University Rectorate Ethics Committee Decisions. No economic incentives were provided. Ethical issues (Including plagiarism, informed consent, misconduct, data fabrication and/or falsification, double publication and/or submission, redundancy, etc.) have been completely observed by the authors.

Thanks

The authors would like to thank all taekwondo athletes in this study for their time and contribution. We want to thank the coaches for their help through the PE application.

References

1. 1. Aagaard P, Simonsen EB, Andersen JL, Magnusson P, Dyhre-Poulsen P. Increased rate development and neural drive of human skeletal muscle following resistance training. J. Appl. Physiol. 2002; 93:1318–1326.
2. 2. Altmann S, Ringhof S, Neumann R, Woll A, Rumpf MC. Validity and Reliability of Speed Tests Used in Soccer: A Systematic Review. Plos One. 2019; 14:1-38.
3. 3. Aztarain-Cardiel K, Garatachea N, Pareja-Blanco F. Effects of plyometric training volume on physical performance in youth basketball players. The Journal of Strength and Conditioning Research. 2024;38(7):1275-1279.
4. 4. Bedoya AA, Miltenberger MR, Lopez RM. Plyometric training effects on athletic performance in youth soccer athletes: A systematic review. Journal of Strength and Conditioning Research. 2015;29(8):2351-2360.
5. 5. Bridge CA, Ferreira da Silva Santos J, Chaabene H, Pieter W, Franchini E. Physical and physiological profiles of taekwondo athletes. Sports Medicine. 2014; 44:713-733.
6. 6. Bouhlel E, Jouini A, Gmada N, Nefzi A, Abdallah KB, Tabka Z. Heart rate and blood lactate responses during Taekwondo training and competition. Science & Sports. 2006;21(5): 285-290.
7. 7. Čaprić I, Stanković M, Manić M, Preljević A, Špirtović O, Đorđević D, et al. Effects of plyometric training on agility in male soccer players-a systematic review. Journal of Men’s Health. 2022;18(7):147.
8. 8. Cardiel-Sánchez S, Rubio-Peirotén A, Molina-Molina A, Gómez CGC, Almenar-Arasanz A, Ráfales-Perucha A, et al. Effects of Plyometric Training on Running Biomechanics and Jumping Ability of U14 Athletes. The Journal of Strength and Conditioning Research. 2024;38(11):656-663.

9. 9. Chauhan K, Pandey P, Saini S. Effect of Plyometric Training on Agility of Athletes. Alochana Journal. 2024;13(5):850-860.
10. 10. Chaudhary C, Jhajharia B. Effects of plyometric exercises on selected motor abilities of university level female basketball players. British journal of sports medicine. 2010; 44(Suppl 1): i23-i23.
11. 11. Chu D. Plyometric Exercises with The Medicine Ball. (2nd edition). California Bittersweet Publishing Company, 2003.
12. 12. Chun BO, Choi SH, Lee JB, Kim E, Lee K, Buong-O C. Effects of core balance and plyometric training on anaerobic power and dynamic postural stability in youth taekwondo athletes. Exercise Science.2021;30(2):167-174.
13. 13. Cohen, J. Statistical power analysis for the behavioral sciences. Hillsdale, NJ: Lawrence Erlbaum, 1988.
14. 14. Cormie P, McCaulley GO, McBride JM. Power versus strength-power jump squat training: influence on the load-power relationship. Med. Sci. Sports Exerc.2007;39:996–1003.
15. 15. Cronin J, Sleivert G. Challenges in understanding the influence of maximal power training on improving athletic performance. Sports Med. 2005; 35:213–234.
16. 16. Davies GA, Riemann B, Manske R. Current concepts of plyometric exercise. International Journal of Sports Physical Therapy. 2015;10(6):760–786.
17. 17. de Villarreal ES, Requena B, Izquierdo M, Gonzalez-Badillo JJ. Enhancing sprint and strength performance: combined versus maximal power, traditional heavy-resistance and plyometric training. Journal of science and medicine in sport. 2013;16(2):146-15.
18. 18. De Villarreal ESS, Kellis E, Kraemer WJ, Izquierdo M. Determining variables of plyometric training for improving vertical jump height performance: a meta-analysis. The Journal of Strength and Conditioning Research. 2009; 23(2): 495-506.
19. 19. Ebben WP, Petushek EJ. Using force plates to assess plyometric technique. Strength & Conditioning Journal. 2010;32(3):34–43.
20. 20. Foran, B. High-performance sports conditioning. Human Kinetics. 2001.
21. 21. Genç FA, Dağlıoğlu Ö. Effect of plyometric training program on athletic performance in young taekwondo athletes. European Journal of Physical Education and Sport Science. 2021; 7(5): 156-166.
22. 22. Gül M, Gül KG, Ataç Ö. The effect of plyometric trainings on vertical-horizontal jump and some motor skills in U13 basketball players. Journal of Education and Training Studies. 2019;7(7):71-78.
23. 23. Häkkinen K, Alén M, Komi PV. Changes in isometric force-and relaxation-time, electromyographic and muscle fibre characteristics of human skeletal muscle during strength training and detraining. Acta Physiologica Scandinavica.1995;125(4):573-585.
24. 24. Harman E, Garhammer J, Pandorf C. Essentials of strength and conditioning. Champaign, IL: Human Kinetics (E. R. Baechle TR Ed.). Champaign, IL: Human Kinetics: Essentials of strength and conditioning, 2000.
25. 25. Huang H, Huang, WY, Wu CE. The effect of plyometric training on the speed, agility, and explosive strength performance in elite athletes. Applied Sciences. 2023;13(6): 3605.
26. 26. Kadlubowski B, Keiner M, Wirth K, Csapo R. Effects of traditional strength vs. combined strength and plyometric training on sprint, jump, and maximum strength performance in elite youth soccer players-A 6-month controlled trial. The Journal of Strength and Conditioning Research. 2025;39(7): 878-889.
27. 27. Komi PV. The Stretch-Shortening Cycle and Human Power Output. Champaign, IL: Human Kinetics Champaign, 1986.
28. 28. Koefoed N, Dam S, Kersting UG. Effect of box height on box jump performance in elite female handball players. The Journal of Strength & Conditioning Research. 2022;36(2):508-512.
29. 29. Makaracı Y, Soslu R. Relationship between jumping performance in various tasks, sprint and agility in basketball players. Gazi Journal of Physical Education and Sport Sciences. 2022;27(4):357-374.
30. 30. Markovic G. Does plyometric training improve vertical jump height? A meta-analytical review. British journal of sports medicine. 2007;41(6):349-355.
31. 31. Markovic G, Misigoj-Durakovic M, Trninic S. Fitness profile of elite Croatian female taekwondo athletes. Collegium Antropologicum. 2005; 29:93-99.
32. 32. Meylan C, Malatesta D. Effects of in-season plyometric training within soccer practice on explosive actions of young players. The Journal of Strength & Conditioning Research. 2009; 23(9):2605-2613.
33. 33. Moran J, Ramirez-Campillo R, Liew B, Chaabene H, Behm DG, García-Hermoso A, et al. Effects of vertically and horizontally orientated plyometric training on physical performance: A meta-analytical comparison. Sports Medicine. 2021;51(1):65-79.
34. 34. Niering M, Heckmann J, Seifert J, Ueding E, von Elling L, Bruns A, et al. Effects of Combined Plyometric and Sprint Training on Sprint Performance in Youth Soccer Players. Physiologia. 2025;5(1):5.
35. 35. Ojeda-Aravena A, Herrera-Valenzuela T, Valdés-Badilla P, Báez-San Martín E, Thapa RK, Ramirez-Campillo R. A systematic review with meta-analysis on the effects of plyometric-jump training on the physical fitness of combat sport athletes. Sports. 2023;11(2):33.
36. 36. Oxfeldt M, Overgaard K, Hvid LG, Dalgas U. 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. 2019;29(10):1453-1465.
37. 37. Pancar Z, Biçer M, Özdal M. 12–14 yaş grubu bayan hentbolculara uygulanan 8 haftalık pliometrik antrenmanların seçilmiş bazı kuvvet parametrelerine etkisi. Spor ve Performans Araştırmaları Dergisi. 2018;9(1):18- 24.
38. 38. Pardos-Mainer E, Lozano D, Torrontegui-Duarte M, Carton-Llorente A, Roso-Moliner A. 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. 2021;18(2):401.
39. 39. Patel PY, Yadav T. Effect of Plyometric Training on Vertical and Horizontal Jump in Recreational Athletes Indulging in Jumping Activities. Indian Journal of Forensic Medicine & Toxicology. 2020;14(2).
40. 40. Potteiger JA, Lockwood RH, Haub MD, Dolezal BA, Almuzaini KS, Schroeder JM, et al. Muscle power and fiber characteristic following 8 weeks of plyometric training. Journal Strength Condition Research. 1999;13: 275-279.
41. 41. Ramezanpour MR, Moghaddam A, Alizadeh M. The effects of plyometric trainings on legs explosive power, velocity, agility and flexibility in taekwondo players. Journal of Sports Bioscience Researches. 2011;1(1):63-71.
42. 42. Ramirez-Campillo R, García-Pinillos F, García-Ramos A, Yanci J, Gentil P, Chaabene H, et al. Effects of different plyometric training frequencies on components of physical fitness in amateur female soccer players. Frontiers in physiology. 2018; 9:934.
43. 43. Ramirez-Campillo R, Andrade DC, Nikolaidis PT, Moran J, Clemente FM, Chaabene H, Comfort P. Effects of plyometric jump training on vertical jump height of volleyball players: a systematic review with meta-analysis of randomized-controlled trial. Journal of sports science and medicine. 2020;19(3):489.
44. 44. Shah S. Plyometric exercises. International journal of health sciences and research. 2012; 2(1): 115-126.
45. 45. Shen, X. The effect of 8-week combined balance and plyometric on the dynamic balance and agility of female adolescent taekwondo athletes. Medicine. 2024; 103:10.
46. 46. Singh A, Boyat AV, Sandhu JS. Effect of a 6-week plyometric training program on agility, vertical jump height and peak torque ratio of Indian Taekwondo players. Sports and Exercise Medicine - Open Journal. 2015;1(2):42-46.
47. 47. Sporis G, Jukic I, Milanovic L, V. Reliability and factorial validity of agility tests for soccer players. Journal of Strength and Conditioning Research. 2010; 24: 679-686.
48. 48. Thomas K, French D, Hayes PR. The effect of two plyometric training techniques on muscular power and agility in youth soccer players. The Journal of Strength & Conditioning Research. 2009;23(1): 332-335.
49. 49. Young W. A simple method for evaluating the strength qualities of the leg extensor muscles and jumping abilities. Strength and Conditioning Coach. 1995;2(4):5-8.
50. 50. Zulkarnain AN, Kristiyanto A, Rachma N. Effectiveness body weight strength training and plyometric in the speed and agility taekwondo athletes. Jurnal SPORTIF: Jurnal Penelitian Pembelajaran. 2021;7(2):219-231.
51. 51. Wang IL, Chen YM, Zhang KK, Li YG, Su Y, Wu C, et al. Influences of different drop height training on lower extremity kinematics and stiffness during repetitive drop jump. Applied bionics and biomechanics. 2021;(1):5