International Journal of Basic Sciences & Applied Research. Vol., 4 (9), 563-566, 2015
Available online at http://www.isicenter.org
ISSN 2147-3749 ©2015
Comparison the Effects of Three Plyometric Exercise
Methods on Explosive Power of Lower Extremity and
Anaerobic Power 18-22 Years Old Female Basketball
Players
Mahdiyeh Pakdel1*, Mohsen Ghofrani2
1
Master of Physical Education, Exercise Physiology
2
University of Zahedan
*
Corresponding Author Email: [email protected]
Abstract
In this study 30 fields basketball player with a mean age of 18-22±0.75 years،167.9 ±10.9cm
in height and weight were 54.3±6.8 kg. Subjects were randomly divided into 3 groups: the
first group jump squat training،group exercise zigzag. The third group did exercises to CMJ.
The vertical jump test subjects Sargent Rehabilitation anaerobic RAST test was measured in
the test. The subjects in the 3 groups of specific plyometric exercises performed for 8 weeks.
After the training period،the participants were assessed for statistical Analytics SPSS
software is used. To determine and compare the effects of pre-test and post-test،paired t-test
was used in all three experimental groups. To compare the difference between the means of
experimental groups were analyzed using one-way ANOVA and to accept or reject
hypotheses (α = 0.05) were considered. Monitoring results indicate that all three methods
plyometric exercises significant effect on explosive power and anaerobic yr there was a
significant difference among the three groups. This indicates a lack of superiority of one
group is compared to my other.
Keywords: Explosive power, Plyometric exercises, Anaerobic power.
Introduction
Identifying and administering the best approaches to provide freshness and safety of training athletes in
various age groups are one of the most important principles which are inevitable when dealing with professional
athletics. Among the various level of athletes’ efficiency, plyometric exercises are called to be of practical value
(ValipoorDehno et al., 2011). Plyometric exercises as a result of tension is built on reflex contraction of the
muscle fibers due to sudden pressure on these fibers (Myer et al., 2006). Plyometric exercises help develop the
whole neuromuscular. This exercise has two stages of muscle contraction, eccentric contractions in the first
stage and the second stage involves the contraction of the introspective eccentric contraction which occurs
immediately after (Mahdavi, 2012; Hamid, 1998). The Plyometric exercises are useful means for athletes who
are interested in increasing their muscle strength (Hamid, 1998). Several studies have shown that plyometric
exercises can improve vertical jump, agility, explosive leg muscle power.
Results showed a significant improvement in vertical jump among training groups (Miller et al., 2006).
Many plyometric exercises are incorporated into high jump and reproduced and the duplication technique, a
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Intl. J. Basic. Sci. Appl. Res. Vol., 4(9), 563-566, 2015
form of deep jump from the box to a height of 1.22 meter. Athlete to perform it Jumps up and down and then
jumps to the top of the head that touches the target. Autumn and winter season’s athletes perform series of four
to five 10 times, and in the spring they may perform once a week. In a survey of a study, researchers suggested
that plyometric exercises are effective in increasing strength, speed and explosive power (Alam et al., 2012).
What is certain is that the uses of these exercises are more common in the lower extremities because they are the
most effective exercises for legs and performance (Matavulj, 2001). All athletes use these exercises to enhance
athletic skills thus improving the performance (Bosco et al., 1981). These exercises cause various adaptations to
facilitate the function of the nervous system, muscle extraversion leg speed and power generation increased
significantly in a study involving the ankle, knee and hip extensors (Chamari et al., 2008).
When the muscle is suddenly stretched, muscles resist against contraction. The eccentric phase velocity of
plyometric exercises develops muscle force generating ability and muscle is stretched through elastic
components placed under tension so the elastic potential energy is stored as part of the force when the muscle is
in the phase of concentric contraction and the elastic energy releases and increases the force of contraction since
concentric phase is needed in most sports (Kalvandy et al., 2011). Due to the practical and essential efficiency of
plyometric exercise and given that the optimal way to determine depth jump and vertical jump in handball
players are of huge importance, research plan established to clarify it.
Methodology
In present study, 30 girl basketball player with 18-22±0.75 years،167.9 ±10.9cm in height and weight were
54.3±6.8 kg. All subjects gave their content form and ethical committee allowed research to be put in practice.
Subjects were randomly divided into 3 groups: the first group performed Jump ESCO, the second group
performed Jump zigzag and the third group performed jump CMJ.
Vertical jump test (Sargent test) for explosive power and RAST test for anaerobic power conducted and
measured. Having completed training programs and training sessions, both latter mentioned test were conducted
on subjects and measured as post test data. After the training period completed, post test data were obtained as
pre-test data had been obtained likewise (Table 1).
Table 1. Training program.
First Week
Second week, the third
Week Fourth, fifth
Week Sixth, seventh
Week Eight
Exercises in a Session
Set
Repeat (jump)
90
120
150
150
180
Number
6*15
4*30
5*30
5*30
6*30
In all three groups after 10 min warm-up (running and stretching) exercises were started. The training program
was designed for lower limb and overall training period ran for 8 weeks. After 8 weeks, and at the end of the
training program, vertical jump tests were performed and RAST in addition to vertical jump test (Sargent) was
used for evaluation of leg muscles explosive and anaerobic powers. The subject performed all tests after
informing them of correct performance in tests verbally and visually (Markovic, 2007).
RAST test is used to assess anaerobic power of the lower extremities. The latter includes a six-sprint run
distance of 35 meters. After subjects did 10 minute warm up and 5 minute rest the six-sprint run distance of 35
meters with a maximum speed of 10 seconds rest between each sprint running. Weight=bodyweight of subject,
distance=35m, time=seconds to run 35m, fatigue index - ((maximum power–minimum power) ÷ total time for
the 6 sprints), maximum power-the highest value, minimum power-the lowest value, average power-sum of all
six values÷6, velocity= distance ÷ time, acceleration= velocity ÷ time, force= weight × acceleration,
power=force × velocity, power= weight × distance ² ÷time ³ , power=weight×1225÷time ³.
Statistical analysis
Kolmogorov-Smirnov was used to evaluate the normality of data distribution; since the distribution of data
was normal, with mean and standard deviation of the data was described. Any variation of the parameters
studied during different stages of training through using the repeated measure ANOVA and post hoc Tukey test
were analyzed. Differences between the groups were determined using independent t-test. Additionally all
statistical analysis was used at five percent significance level using SPSS statistical software version 20.
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Results
The results of current study demonstrated that eight weeks of plyometric training significantly increased
the rate of both anaerobic and explosive powers. The remarkable increase in explosive and anaerobic powers has
been shown in the zigzag and deep jump. However, significant differences between the three plyometric
techniques are seen in table 2 and table 3.
Table 2. Test one-way between-group analysis of explosive power.
Average
Variable
group
explosive
power
Test results (ANOVA)
and Tukey
Jump ESCO
Jump zigzag
Jump CMJ
Jump ESCO
0.886
0.061
0.886
Jump zigzag
Jump CMJ
Jump ESCO
Jump zigzag
F
1.391
P
0.266
0.153
0.061
0.153
Jump CMJ
ANOVA
f
6.405
P
0.563
Table 3. Test one-way between-group analysis of anaerobic power.
Variable
Group
Average
explosive power
Test results (ANOVA)
and Tukey
Jump ESCO
Jump zigzag
Jump CMJ
Jump ESCO
0.185
0.523
0.185
Jump zigzag
Jump CMJ
Jump ESCO
Jump zigzag
F
1.186
P
0.321
0.757
0.523
0.757
Jump CMJ
ANOVA
f
3.335
P
0.320
Conclusion
The findings of present study showed that eight weeks, compared to the previous practice group, had a
significant increase in explosive power in the group Jump than the rest of the groups. The majority of studies
that examined the effects of plyometric muscle strength have reported a significant improvement (Hewett et al.,
1996). Hewett et al (1996) Showed that eight weeks of plyometric exercises had a significant effect on the
explosive power of women., more likely due to the activation of specific mechanisms, such as elasticity and
muscle reflex that occurs when performing this exercise, leg muscles generate explosive power and
consequently an increase in vertical jump.
It also appears that the muscle during this exercise exerts its greatest and most influential force, because
most of its force is generated at the moment of releasing muscle tension throughout the contraction phase
(Cherif, 2012). Additionally, such training program, athlete weight should be taken into account as it, in addition
to incurring pressure on leg muscles, increases the explosive power and the nervous system function and
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muscular legs exert powerful movements, thus increasing speed and force of muscle contractions. Due to the
lack of consistent research studies that reported significant improvements Adams and Wilson (1992) reported
insignificant increase in their tests since the training volume and severity of blast was insufficient in their
exercise protocol. Overall, the results of present study demonstrated that plyometric jump training techniques
are incorporated to enhance the explosive power of girl basketball players. After eight weeks of training, a
significant increase was observed in the anaerobic power particularly in the rate of zigzag group compared to
rest of the groups. The results of this study offered that administering the plyometric jump training techniques
may increase explosive and anaerobic power of girl basketball players. Accordingly, since all sports require a
high vertical jump and eccentric, concentric phase, Plyometric training techniques are highly recommended for
athletes. According to the research conducted, it is recommended that the implementation of these exercises
jump height and number of iterations to be considered, individuals are classified according to the level of fitness
and skill. In contrast, there are suggestions that weight training is a prerequisite for plyometric exercises.
Plyometric exercise after an intensive period of preparation, such as 4-6 weeks of weight training, sprint training
and resistance after a few weeks or a few months after the foundation of the strength or the experience to do the
exercises.
Acknowledgments
This article is based on dissertation for a master's degree Mahdiyeh Pakdel. Foundations of sport sciences,
zahedan University, and we thank all the volunteers who participated in current study.
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