Plyometric Training and Speed Improvement

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Abstract: The purpose of this research is to determine the speed adaptations among under-12 Penang National Football Development Program (NFDP) football players after undergoing six weeks of three different plyometric exercise training. 45 football players were recruited and randomly assigned to three different groups:  i) countermovement jump group, ii) box jump group, and iii) double leg jump group. These 3 groups underwent their specific plyometric exercise training for six weeks. Before and after the six weeks of training, participants were assigned to 30m sprint test as a measure of speed. Paired t-test was used to compare the pre- and post-test data within groups while one-way Analysis of Variances (ANOVA) was used to compare the percentage of changes between all the three groups. 

Results showed that all plyometric exercises were effective in improving speed. Countermovement jump was found to be significantly better compared to the other two exercises to improve speed. To conclude, coaches need to search for the best training methods as it was shown that training adaptations were influenced by the exercise implemented.
Implications for Coaches: To be effective in increasing ground reaction force (GFR – force applied as the athletic pushes away from the ground) and decreasing ground contact time (GCT – length of time the foot is on the ground), hopping, jumping and bounding exercises should be chosen that actually demand higher ground reaction force production than the act of sprinting during the start, acceleration and maximum sped phase. Ideally, such choices will also require the foot to vacant the ground quickly in preparation for the next foot-ground contact. Single leg bounding is an example of a plyometric movement that meets these requirements.  

Source: Z.A. Karim, T Thyegarajan, N. F. Khairulhalmi, S. H. Azmi, A. Rahmat, K. Tan and A.M. Nadzalan.  THE Effects of Three Different Plyometric Exercise Training on Speed Among 1Under PENANG NFDP football Players. Sports Medicine, June 2018. DOI:10.4314/jfas.v10i5s.95 

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