Effects of Plyometric Training on Anaerobic Power and Capacity: Example of Judo Sport

Yıl 2025, Cilt: 27 Sayı: 3, 401 - 410, 31.12.2025

Ceylani Özkaymakoğlu , Mehmet Kılıç

Öz

Judo is an Olympic combat sport that requires high levels of anaerobic power, explosive strength and coordination. Due to the nature of the competition, it has an intermittent character with short periods of intense effort followed by short rest periods. Plyometric training exercises aim to increase explosive strength by using the stretch-shortening cycle of the muscle and utilise the elastic structure of the muscle-tendon complex to produce more force. The aim of this study is to investigate the effects of plyometric training applied to female judo athletes aged 14-16 over an 8-week period on anaerobic performance parameters. The study included 20 female judo athletes aged 14-16 affiliated with the Konya Metropolitan Municipality Sports Club. Participants were randomly assigned to an experimental group (n=10) and a control group (n=10). The experimental group underwent a plyometric training programme three days a week for eight weeks in addition to their regular judo training, while the control group continued with traditional judo training. Pre-test and post-test measurements included vertical jump, cybex isokinetic strength, wingate anaerobic power, and sprint tests (30m-60m). In the experimental group, there were significant increases in vertical jump height (p=0.008), Wingate absolute power (p=0.011), relative power (p=0.006), average power (p=0.012), extension strength (p=0.001), flexion strength (p=0.014), and 60m sprint performance (p=0.030). No significant changes were detected in the control group. It was determined that 8 weeks of plyometric training was effective in improving the anaerobic performance of young female judo athletes. These improvements indicate that plyometric training improves explosive force production and neuromuscular efficiency by increasing the elastic properties of the muscle-tendon system. Plyometric exercises have significant performance-enhancing effects in sports with intense anaerobic demands, such as judo, particularly for young female athletes.

Anahtar Kelimeler

Plyometric Training , Judo , Anaerobic Power , Performance Tests

Pliometrik Antrenmanin Anaerobik Güç ve Kapasite Üzerindeki Etkileri: Judo Sporu Örneği

Öz

Judo, yüksek düzeyde anaerobik güç, patlayıcı kuvvet ve koordinasyon gerektiren bir olimpik mücadele sporudur. Müsabaka yapısı gereği kısa süreli yoğun eforlarla kısa dinlenme periyotlarının birbirini takip ettiği aralıklı bir karaktere sahiptir. Pliometrik antrenmanlar, kasın germe-kısalma döngüsünü kullanarak patlayıcı kuvveti artırmayı amaçlayan egzersizlerdir ve kas-tendon kompleksinin elastik yapısından faydalanarak daha fazla kuvvet üretimi sağlar. Bu çalışmanın amacı, 14-16 yaş grubundaki kadın judo sporcularına 8 hafta boyunca uygulanan pliometrik antrenmanların anaerobik performans parametreleri üzerindeki etkilerini incelemektir. Araştırmaya Konya Büyükşehir Belediyesi Spor Kulübü'ne bağlı, yaşları 14-16 arasında değişen 20 kadın judo sporcusu katılmıştır. Katılımcılar rastgele olarak deney (n=10) ve kontrol (n=10) gruplarına ayrılmıştır. Deney grubuna 8 hafta boyunca haftada 3 gün pliometrik antrenman programı rutin judo antrenmanlarına ek olarak uygulanırken, kontrol grubu geleneksel judo antrenmanlarına devam etmiştir. Ön test ve son test ölçümlerinde dikey sıçrama, cybex izokinetik kuvvet, wingate anaerobik güç ve sprint testleri (30m-60m) uygulanmıştır. Deney grubunda dikey sıçrama yüksekliği (p=0,008), wingate mutlak güç (p=0,011), bağıl güç (p=0,006), ortalama güç (p=0,012), ekstansiyon kuvveti (p=0,001), fleksiyon kuvveti (p=0,014) ve 60m sprint performansında (p=0,030) istatistiksel olarak anlamlı gelişmeler gözlenmiştir. Kontrol grubunda anlamlı değişiklik tespit edilmemiştir. 8 haftalık pliometrik antrenmanların genç kadın judo sporcularının anaerobik performansını geliştirmede etkili olduğu belirlenmiştir. Bu gelişmeler, pliometrik antrenmanların kas-tendon sisteminin elastik özelliklerini artırarak patlayıcı kuvvet üretimini ve nöromüsküler verimliliği iyileştirdiğini göstermektedir. Pliometrik egzersizlerin judo gibi yoğun anaerobik talepler içeren sporlarda, özellikle genç kadın sporcular için performans artırıcı etkileri önemli düzeydedir.

Anahtar Kelimeler

Pliometrik Antrenman , Judo , Anaerobik Güç , Performans Testleri

Kaynakça

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