PLYOMETRICS Vs RESISTANCE TRAINING

Plyometric training utilises explosive body weight resistance exercises to enhance physical attributes such as strength, power and speed (Booth et al. 2016).  Jumping, hopping, skipping and throwing are examples of exercises that utilise the inherent stretch-shorten cycling within a muscle fibre. The improvements to sports performance can be realised in improved sprint times; maximal strength and power, and injury prevention due to improved land mechanics (Booth et al. 2016)

ball throws, shuttle agility and flexibility. A significance (p=<0.05) was found in the combined group when compared to the resistance training only group. Those athletes engaged in both plyometric and resistance training exhibited a greater jump height  (10.8cm v 2.2cm) medicine ball throws (39.1cm v 17.7cm) and shuttle agility (-0.23 seconds v -0.02 sec). 

 

Plyometric training is alternative to strength training (Faigenbaum et al. 2007; Zatsiorsky & Kraemer 2006). Faigenbaum et al. (2007) conducted a study with plyometric v resistance training.  The subjects of the study were young male basketball and American football players (n=13; age 13.4 + 0.9 years old). The performance selection included long jump, vertical jump, medicine

 

EFFECTS OF IN SEASON PLYOMETRIC TRAINING:

Meylan & Malatesta (2009) conducted a similar study on the effects of in-season plyometric training within soccer. It was found that explosive exercises such as jumping, sprinting, and changes of direction are vital to induce peak performance.  A training group and control group, both had a mean age of 13.0 year olds. The training group participated in an 8-week plyometric program, with sessions incorporating jumping, skipping, hurdle hops, training twice per week. Testing followed with significant improvements noted in 10-meter sprint (22.1% decreases), agility test (29.6%), 3 vertical jump tests (squat jump), countermovement jump (+7.9% increase), contact test (+10.9% increase) and multiple 5 bounds test. The control group showed no explosive improvements after the 8 week study. Consequently, a short-term plyometric programme shows significance to add to football performance.


REFERENCES:

Booth, M. A., & Orr, R. (2016). Effects of Plyometric Training on Sports Performance. Strength & Conditioning Journal, 38(1), 30-37.

Faigenbaum, A. D., McFarland, J. E., Keiper, F. B., Tevlin, W., Ratamess, N. A., Kang, J., & Hoffman, J. R. (2007). Back Issues. Journal of Sports Science and Medicine, 6, 519-525.

Meylan, C., & Malatesta, D. (2009). Effects of in-season plyometric training within soccer practice on explosive actions of young players. The Journal of Strength & Conditioning Research, 23(9), 2605-2613.

Michailidis, Y., Fatouros, I. G., Primpa, E., Michailidis, C., Avloniti, A., Chatzinikolaou, A., & Leontsini, D. (2013). Plyometrics' trainability in preadolescent soccer athletes. The Journal of Strength & Conditioning Research, 27(1), 38-49.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training. Human Kinetics.