Plyometric Exercises: Optimizing the Transfer of Training Gains to Sport Performance

Reduced rate of force development under fatigued conditions is associated to the decline in force complexity in adult males

PURPOSE

This study aimed to verify whether the slowing of muscle contraction quickness, typically observed in states of fatigue, may worsen force control by decreasing the rate with which force fluctuations are modulated. Therefore, we investigated the relationship between rate of force development (RFD), and force fluctuations' magnitude (Coefficient of variation, CoV) and complexity (Approximate Entropy, ApEn; Detrended fluctuation analysis, DFAα).

METHODS

Fourteen participants performed intermittent ballistic isometric contractions of the plantar dorsiflexors at 70% of maximal voluntary force until task failure (under 60% twice).

RESULTS

Indices of RFD (RFDpeak, RFD50, RFD100, and RFD150) decreased over time by approximately 46, 32, 44, and 39%, respectively (p all ≤ 0.007). DFAα increased by 10% (p < 0.001), and CoV increased by 15% (p < 0.001), indicating decreased force complexity along with increased force fluctuations, respectively. ApEn decreased by just over a quarter (28%, p < 0.001). The linear hierarchical models showed negative associations between RFDpeak and DFAα (β =  - 3.6 10-4, p < 0.001), CoV (β =  - 1.8 10-3, p < 0.001), while ApEn showed a positive association (β = 8.2 × 10-5, p < 0.001).

CONCLUSION

The results suggest that exercise-induced reductions in contraction speed, lead to smoother force complexity and diminished force control due to slower adjustments around the target force. The fatigued state resulted in worsened force producing capacity and overall force control.

Effects of plyometric training techniques on vertical jump performance of basketball players

The aim of our study was to compare the effects of two different plyometric training programs (targeting knee extensors or plantar flexors) on jump height and strength of leg muscles. Twenty-nine male basketball players were assigned to the knee-flexed (KF), knee-extended (KE), or control groups. In addition to regular training, the KF group performed plyometric jumps (10 sets of 10 jumps, 3 sessions/week, 4 weeks) from 50 cm boxes with the knee flexed (90°-120°), whereas the KE group performed the jumps from 30 cm boxes with the knee much more extended (130°-170°). Jumping ability was evaluated with squat jumps (SJs), countermovement jumps (CMJs), and drop jumps from 20 cm (DJ20) and 40 cm (DJ40). Knee and ankle muscles were assessed during maximal isokinetic and isometric tests, and EMG activity was recorded from vastus lateralis and medial gastrocnemius. The KF group increased SJ (+10%, d = 0.86) and CMJ (+11%, d = 0.70) but decreased DJ40 height (-7%, d = -0.40). Conversely, the KE group increased DJ20 (+10%, d = 0.74) and DJ40 (+12%, d = 0.77) but decreased SJ height (-4%, d = -0.23). The reactivity index during DJs increased (+10% for DJ20, d = 0.47; +20% for DJ40, d = 0.91) for the KE group but decreased (-10%, d = -0.48) for the KF group during DJ40. Plantar flexor strength increased for the KE group (d = 0.72-1.00) but not for the KF group. Negative transfer across jumps is consistent with the principle of training specificity. Basketball players interested to perform fast rebounds in their training should avoid plyometric jumps with large knee flexions and long contact times.

Effects of plyometric training on measures of physical fitness in racket sport athletes: a systematic review and meta-analysis

Background

Over the past decade, the popularity of racket sports has surged. Plyometric training (PT) has been the focus of extensive research because of the proven benefits it provides to athletes. However, there is a lack of systematic reviews and meta-analyses specifically evaluating the impact of PT on physical fitness metrics in racket sport athletes. This study aimed to conduct a comprehensive review and analysis of evidence derived from randomized controlled trials (RCTs) to evaluate the effects of PT on measures of physical fitness among racket sports athletes.

Methods

The electronic databases PubMed, Web of Science, SCOPUS, and SPORTDiscus were systematically searched up to June 2023 without placing any restrictions on the publication dates. The PICOS method was adopted to establish the inclusion criteria: (a) healthy athletes who participate in racket sports; (b) a PT program; (c) a control group; (d) assessment of physical fitness components pre- and post-PT; and (e) RCTs. The records' methodological quality was assessed utilizing the Physiotherapy Evidence Database (PEDro) scale. The certainty in the evidence related to each outcome was evaluated using the Grading of Recommendations Assessment, Development, and Evaluation (GRADE) assessment. A random-effects model was used to calculate effect sizes (ES; Hedges' g) between experimental and control groups.

Results

There were 14 eligible studies of moderate-to-high-quality, involving 746 athletes in total. The results revealed small-to-moderate effects (p < 0.05) of PT on muscle power (ES = 0.46), muscle strength (ES = 0.50), sprint speed (ES = 0.45), change of direction ability (ES = 0.76), and reaction time (ES = 0.67), while no clear evidence was found on balance and flexibility. The training-induced changes in muscle power showed no significant difference (p > 0.05) between youth (ES = 0.72) and adults (ES = 0.40). There were also similar muscle power improvements (ES = 0.36-0.54 vs 0.38-0.56, all p > 0.05) for a length of ≤7 weeks with ≤14 total PT sessions vs >7 weeks with >14 total PT sessions, and ≤2 weekly sessions vs >2 sessions. No adverse effects were reported in the included studies regarding the PT intervention. The certainty of evidence varied from very low to moderate. Conclusions: Our findings demonstrated that PT has positive effects on important indices of physical fitness among athletes participating in racket sports. Future studies are required to clarify the optimal doses and examine interactions among training variables to further promote the physical fitness of this specific population.