ISSN (Print) : 0974-6846
ISSN (Online) : 0974-5645
Indian Journal of Science and Technology, Vol 7(S7), 24-27, November 2014
Effect of Sand Training with and without Plyometric
Exercises on Selected Physical Fitness Variables
among Pondicherry University Athletes
Sivamani1* and D. Sultana2
Department of Physical Education, AMET University, Chennai, India; [email protected]
2
Department of Physical Education, Pondicherry University, Pondicherry, India
1
Abstract
The study was to find out the effect of sand training with and without plyometric exercises on selected physical fitness
variables among university athletes. Thirty Pondicherry University athletes were selected as subjects. Their ages ranged
from 21 to 24 years. They were divided into three equal groups named as Experimental group I, Experimental group II and
control group consists of ten subjects in each group. Experimental group I underwent sand training with plyometric exercises,
Experimental group II underwent sand training without plyometric exercises and control group were not exposed to any sort
of training programme. Physical fitness variables namely speed, leg explosive power and agility were chosen as dependent
variables for this study. The collected data were analyzed by ANCOVA and followed by Scheffe’s post hoc test. The results of
this study show that there was significant improvement in speed, leg explosive power and agility among university athletes
due to sand training with plyometric exercises and sand training without plyometric exercises, comparing to control group.
Keywords: Plyometric Exercises, Physical Fitness, Sand Training
1.
Introduction
Sand training is, first and foremost training with a great
option for developing strength and power, building
lower body muscle and creating specific adaptations
for competition4. Training without using the arms can
increase the strength. By keeping them by themselves,
the arms will have to work harder. Training on sand will
improve strength3.
Plyometric Exercise is a popular form of training used to
improved athletic performance. It involves a stretch of the
muscle-tendon unit immediately followed by a shortening of the muscle unit. As plyometric training techniques
have evolved, the description of this training and the
related terminology have undergone a metamorphosis.
It has been described as activities that involve maximal effort, such as high intensity depth jumps1.
*Author for correspondence
Plyometric as an elastic phenomenon involving an immediate shortening after pre stretching active muscles.
Plyometric exercises are often included in rehabilitation
programs to prepare athletes for the demands of their
sport and a safe return to play. Plyometric training have
come to prominence recently when many sportsman have
successfully used bounding, jumping and hopping exercises in their training programme2.
2. Physical Fitness
Physical Fitness is the ability to carry out daily tasks
with alertness and vigor, without undue fatigue and with
enough reserve to meet emergencies or to enjoy leisure
time pursuits5.
S. Sivamani and D. Sultana
3. Methods (Experimental Design)
Thirty university athletes were selected at random from
Pondicherry University. Their age ranges from 21 to
24 years. They were divided into three equal groups
namely experimental group I and II and control group.
Experimental Group I exposed to sand training with
plyometric exercises, Experimental group II exposed to
sand training without plyometric exercises and control
group was restricted from participating in the training
Programme.
4. Testing Procedure
Standardized test were used to test all the Dependent
variables. Speed was measured through 50 Meters
run, Leg Explosive power was tested by Standing
Broad Jump and Agility was tested through Shuttle
Run. Further the data were collected and analyzed
by ANCOVA and followed by Scheffe’s post hoc test.
5. Results and Analysis
Table 1. Experimental Training Schedule
1st, 3rd & 5th Week –Experimental Group I (Sand Training with Plyometric Exercises)
Day
Monday
Sand Training
Set
Interval Between Sets
50 Counts Skipping
30 Meters Sand Bag Jump
Wednesday
50 Meters Sprint
20 Meters Squad Jump
Friday
20 Meters Sprint
30 Meters Shuttle run
2 Sets
to
3 Sets
30 to 60 Sec
2nd, 4th & 6th Week (Sand Training with Plyometric Exercises)
Day
Monday
Wednesday
Friday
Sand Training
Set
Interval Between Sets
30 Meters Shuttle Run
30 Meters Sand Bag Jump
2 Sets
to
3 Sets
50 Meters Sprint
50 Counts Skipping
30 to 60 Sec
20 Meters Squad Jump
20 Meters Sprint
1st, 3rd & 5th Week –Experimental Group II (Sand Training without Plyometric Exercises)
Day
Sand Training
Tuesday
50 Counts Skipping - 30 Meters Sand Bag Jump
Thrusday
50 Meters Sprint - 20 Meters Squad Jump
Saturday
20 Meters Sprint - 30 Meters Shuttle run
Set
Interval Between Sets
2 Sets
to
3 Sets
30 to 60 Sec
2nd, 4th & 6th Week (Sand Training without Plyometric Exercises)
Day
Tuesday
Wednesday
Saturday
Training
30 Meters Shuttle Run - 30 Meters Sand Bag Jump
50 Meters Sprint - 50 Counts Skipping
20 Meters Squad Jump - 20 Meters Sprint
The Training progamme was allotted for three alternate days per week (Monday, Wednesday, Friday for
experimental group I and Tuesday, Thursday and
Saturday for experimental group II) in the evening
sessions, between 5.00 pm to 6.30 pm. To assess the
variables namely speed, leg explosive power and agiity were chosen as dependent variables for this study.
effect of 6 weeks training programme, physical fitness
Vol 7 (s7) | November 2014 | www.indjst.org
Set
Interval Between Sets
2 Sets
to
3 Sets
30 to 60 Sec
The statistical analysis comparing the initial and final
means of speed, leg explosive power and agility among
university athletes is presented in Table 2 and Table 3
6. Discussion
The The results presented in Table 2 revealed that due
to Sand training with and without Plyometric Exercises,
Indian Journal of Science and Technology
Effect of Sand Training with and without Plyometric Exercises on Selected Physical Fitness Variables among Pondicherry
University Athletes
Table 2. Analysis of Covariance on Physical Fitness Variables (Score in Seconds, Centimeters)
S.No
Variables
Speed
Test
Pre
Sand Training With Plyometric Exercises
Sand Training
Without Plyometric Exercises
Control Group
6.57
7.00
6.57
6.03
7.13
6.13
Test
Post Test
1
2
Adjusted Means
6.13
6.93
6.23
Mean gain
0.54
0.13
0.44
Leg Explosive
Pre
48.60
49.50
50.10
Power
Test
Post Test
Adjusted Means
3
Agility
57.90
51.70
58.42
59.40
51.64
58.95
Mean gain
9.30
2.20
9.30
Pre
13.27
13.12
13.16
Test
Post Test
AdjustedMeans
Post Test
12.87
13.22
12.81
12.61
13.27
0.41
12.63
0.10
SV
SS
df
MS
F
TF
2.59
3.22
21.52*
3.22
26.97*
3.23
0.32
3.22
11.73*
3.22
23.96*
3.23
0.27
3.22
5.93*
3.22
18.63*
3.23
B
1.26
2
0.63
W
6.55
27
0.24
B
7.38
2
3.69
W
4.63
27
0.17
B
3.20
2
1.60
W
1.54
26
0.06
B
11.40
2
5.70
W
487.80
27
18.07
B
333.27
2
166.63
W
383.40
27
14.20
B
332.44
2
166.22
W
180.37
26
6.94
B
0.13
2
0.06
W
6.35
27
0.24
B
1.88
2
0.94
W
4.29
27
0.16
B
2.16
2
1.08
W
1.51
26
0.06
0.55
*Significant at 0.05 level
Table 3. Scheffe’s Test
Variables
Speed
Leg Explosive Power
Agility
Sand Training
With Plyometric Exercises
Sand Training
Without Plyometric
Exercises
Control Group
Mean
Difference
F Ratio
6.13
6.93
0.80*
0.28
6.13
-
6.23
0.10*
0.28
-
6.93
6.23
0.70*
0.28
58.42
51.64
6.78*
2.99
58.42
-
58.95
0.53*
2.99
-
51.64
58.95
7.31*
2.99
12.81
13.27
0.46*
0.27
12.81
-
12.63
0.18*
0.27
-
13.27
12.63
0.64*
0.27
*Significant at 0.05 level
physical fitness variables among university athletes
were significantly improved compare to control group.
Physical fitness variables namely speed, leg explosive
power and agility, Experimental Group I (Sand training
with Plyometric Exercises) was significantly better
than Experimental Group II (Sand Training without
Plyometric Exercise) in improving Speed.
26
Vol 7 (S7) | November 2014 | www.indjst.org
7. Conclusion
In Conclusion, the present studies indicates that
the significant effect was based on the six weeks
training which both the experimental group I and IIwere
highly significant compare to Control group. signifi
cant compare to Control group. Furthermore, the
Indian Journal of Science and Technology
S. Sivamani and D. Sultana
Sand Training with Plyometric Exercises was
significantly superior to Sand Sand Training without
PlyometricExercisein improving physical fitness variables
among university athletes. This study proves that Physical
Fitness plays a vital role in developing athlete’s fitness
and promoting their health both physical and mental.
8. References
2. McNeely E and Sandler D. Power Plyometrics: The
Complete Program. Meyer & Meyer Sport; 2007. p. 9–14.
3. Kleanthous M. The Complete Book of Triathlon Training.
Meyer & Meyer Sport (UK) Ltd; 2013. p. 129.
4. Palfrey M, Wesley. Sandbag training For MMA & Combat
Sports. 2012. p. 11.
5. Maud PJ, Foster C. Physiological Assessment of Human
Fitness. 2nd ed. Library of Congress Publication; 2006. p. 1.
1. Chu DA and Myer GD. Plyometrics – Dynamic Strength
and Explosive Power. Hum Kinet. 2013; 39–49.
Vol 7 (s7) | November 2014 | www.indjst.org
Indian Journal of Science and Technology