Effects of Plyometric Training Program on Speed and Explosive Strength of Lower Limbs in Young Athletes

Plyometric training can improve jumping performance and running velocity in both pubertal and prepubertal populations. It has been shown that jumps of various kinds can also precede the specific session of one's sport, with clear improvements on the various performances of jumping or running. However, it is unclear whether the resulting improvement in explosive performance is because of introduction of a new training regimen or whether it merely reflected the response to an additional training load. Thus, this randomized controlled trial aimed to examine the effect of a combined plyometric and traditional athletics training on speed and explosive strength of the lower limbs. Participant (22 boys, 13-14 yr) were randomly assigned to an 8-wk experimental group (EG, n = 10) who performed plyometric training or a control group (CG, n = 12) who continued their traditional training. The EG performed twice weekly sessions of plyometrics (15 min.), in addition to their standard training without increasing the total training time (90 min.). At baseline and after training all participants were tested on the 20-m sprint (time) and Squat Jump (power, velocity, force and height). The EG group showed significantly (p < 0.05) improvement than CG in the 20-m sprint time (-0.1 vs. 0.1 sec) and Squat Jump (160.8 vs. -31.9 W; 0.3 vs. -0.2 m·s-1; 45.3 vs. -6.3 N; 10.9 vs. -2.2 cm) following training. Eight weeks of plyometric training added to the standard program of athletics was highly likely to improve the lower limbs speed and explosive strength in young athletes. Our findings highlight the potential value of combined training methods in a conditioning program aimed at maximizing power performance in youth.