Plyometric training improves swimming performance in recreationally-trained swimmers / O treinamento pliométrico melhora o desempenho de nadadores recreativos / El entrenamiento pliométrico mejora el desempeño de nadadores recreativos

ABSTRACT Introduction: Plyometric training significantly improves strength performance, including in aquatic sports. Objective: To compare changes in thigh girth, hamstring flexibility, squat jump height, and 200m swimming trial time induced by plyometric training in recreationally-trained swimmers. Methods: Eighteen recreationally-trained male swimmers (age=18-20 years) were randomly divided into a plyometric training group (PTG) and a control group (CG). All the swimmers completed a six-week speed swimming training plan. In the PTG only, the last ~15 min of each session was replaced with plyometric exercises. The physical characteristics and the thigh girth were measured before and after the six weeks of training. In addition, sit-and-reach flexibility and squat jump tests were conducted, as well as a 200m swimming trial. Results: Two-way ANOVA with post-hoc analysis revealed an increase in sit-and-reach flexibility (PRE: 4.5±5.3 cm; POST: 10.9±5.9 cm, p<0.01) and squat jump height (PRE: 24.9±3.7 cm; POST: 28.3±4.2 cm, p<0.01) and a decrease in 200m-swimming time (PRE: 220±26.5 sec; POST: 204±24.4 sec, p<0.01) for the PTG only. Comparing the absolute changes (post-pre) between the groups by the Student's t-test, the PTG showed a greater increase in distance reached in the sit-and-reach flexibility (PTG: 6.34±0.6 cm vs. CG: 2.4±1.2 cm, p<0.01) and squat jump height (PTG: 3.4±0.7 cm vs. CG: 0.7±0.3 cm, p<0.01) than the CG. In addition, the 200m swimming time decreased significantly more than in the CG (PTG: -15.1±2.4 sec vs. CG: -0.8±2.7 sec, p<0.01). Conclusion: Plyometric training improves jump height, flexibility, and 200m swimming performance in recreationally-trained adult swimmers. Level of Evidence II; Lesser quality RCT.

RESUMO Introdução: O treinamento pliométrico melhora significativamente o desempenho de força, inclusive em esportes aquáticos. Objetivo: Comparar alterações da circunferência da coxa, flexibilidade dos isquiotibiais, altura do salto em agachamento e tempo de prova de natação de 200 metros depois de treinamento pliométrico em nadadores recreativos. Métodos: Dezoito nadadores recreativos do sexo masculino (idade = 18 a 20 anos) foram divididos randomicamente em um grupo de treinamento pliométrico (GP) ou controle (GC). Todos realizaram um plano de treinamento de natação em velocidade por seis semanas. Somente o GP substituiu os últimos 15 minutos de cada sessão por exercícios pliométricos. As características físicas e a circunferência da coxa foram medidas antes e depois das seis semanas de treinamento. Além disso, foram testados a flexibilidade (sentar e alcançar), o salto em agachamento e a prova de natação de 200 metros. Resultados: Um teste ANOVA de duas vias com análise post hoc revelou aumento da flexibilidade (PRÉ: 4,5 ± 5,3 cm; PÓS: 10,9 ± 5,9 cm, p < 0,01) e altura do salto (PRÉ: 24,9 ± 3,7 cm; PÓS: 28,3 ± 4,2 cm, p < 0,01), assim como diminuição do tempo de natação de 200 metros (PRÉ: 220 ± 26,5 s; PÓS: 204 ± 24,4 s, p < 0,01), apenas para o GP. Ao comparar as alterações absolutas (pré-pós) entre os grupos com o teste t de Student, o GP mostrou aumento maior da distância alcançada na flexibilidade no teste sentar e alcançar (GP: 6,34 ± 0,6 cm; GC: 2,4 ± 1,2 cm, p < 0,01) e na altura do salto em agachamento (GP: 3,4±0,7 cm; GC: 0,7±0,3 cm, p <0,01) do que o GC. Além disso, o tempo de natação de 200 metros diminuiu significativamente mais do que o GC (GP: -15,1 ± 2,4 s vs. GC: -0,8±2,7 s, p <0,01). Conclusão: O treinamento pliométrico melhora a altura do salto em agachamento, a flexibilidade e o desempenho em 200 metros de natação em nadadores adultos recreativos. Nível de evidência II; ECRC de menor qualidade.

RESUMEN Introducción: El entrenamiento pliométrico mejora significativamente el desempeño de fuerza, inclusive en deportes acuáticos. Objetivo: Comparar alteraciones de la circunferencia del muslo, flexibilidad de los isquiotibiales, la altura del salto en agachamiento y tiempo de prueba de natación de 200 metros luego de entrenamiento pliométrico en nadadores recreativos. Métodos: Dieciocho nadadores recreativos del sexo masculino (edad= 18 a 20 años) fueron divididos aleatoriamente en un grupo de entrenamiento pliométrico (GP) o control (GC). Todos realizaron un plan de entrenamiento de natación en velocidad de seis semanas. Solamente el GP sustituyó los últimos 15 minutos de cada sesión con ejercicios pliométricos. Las características físicas y circunferencia de muslo se midieron antes y después de las seis semanas de entrenamiento. Además, se evaluó la flexibilidad (sentar y alcanzar), salto en agachamiento y la prueba de natación de 200 metros. Resultados: Un test ANOVA de dos vías con análisis post hoc reveló aumento de la flexibilidad (PRE: 4,5±5,3 cm; POST: 10,9±5,9 cm, p <0,01) y altura de salto (PRE: 24,9±3,7 cm; POST: 28,3±4,2 cm, p <0,01), así como disminución del tiempo de natación de 200 metros (PRE: 220±26 0,5 s POST: 204±24,4 s, p <0.01), solo para el GP. Al comparar las alteraciones absolutas (pre-post) entre los grupos con el test t de Student, el GP mostró mayor aumento de la distancia alcanzada en la flexibilidad en el test sentar y alcanzar (GP: 6,34±0,6 cm vs. GC: 2,4±1,2 cm, p <0,01) y en la altura del salto en agachamiento (GP: 3,4±0,7 cm vs. GC: 0,7±0,3 cm, p <0,01) que el GC. Además, el tiempo de natación de 200 metros disminuyó significativamente más que el GC (GP: -15,1±2,4 s vs. GC: -0,8±2,7 s, p <0,01). Conclusión: El entrenamiento pliométrico mejora la altura del salto en agachamiento, la flexibilidad y el desempeño en 200m de natación en nadadores adultos recreativos. Nivel de Evidencia II; ECRC de menor calidad.

Effects of volume-based overload plyometric training on maximal-intensity exercise adaptations in young basketball players.

BACKGROUND: The aim of the present study was to compare maximal-intensity exercise adaptations in young basketball players (who were strong individuals at baseline) participating in regular basketball training versus regular plus a volume-based plyometric training program in the pre-season period. METHODS: Young basketball players were recruited and assigned either to a plyometric with regular basketball training group (experimental group [EG]; N.=8), or a basketball training only group (control group [CG]; N.=8). The athletes in EG performed periodized (i.e., from 117 to 183 jumps per session) plyometric training for eight weeks. Before and after the intervention, players were assessed in vertical and broad jump, change of direction, maximal strength and a 60-meter sprint test. RESULTS: No significant improvements were found in the CG, while the EG improved vertical jump (effect size [ES] 2.8), broad jump (ES=2.4), agility T test (ES=2.2), Illinois agility test (ES=1.4), maximal strength (ES=1.8), and 60-m sprint (ES=1.6) (P<0.05) after intervention, and the improvements were greater compared to the CG (P<0.05). CONCLUSIONS: Plyometric training in addition to regular basketball practice can lead to meaningful improvements in maximal-intensity exercise adaptations among young basketball players during the pre-season.

Effects of in-season low-volume high-intensity plyometric training on explosive actions and endurance of young soccer players.

Integrating specific training methods to improve explosive actions and endurance in youth soccer is an essential part of players' development. This study investigated the efficiency of short-term vertical plyometric training program within soccer practice to improve both explosive actions and endurance in young soccer players. Seventy-six players were recruited and assigned either to a training group (TG; n = 38; 13.2 ± 1.8 years) or a control group (CG; n = 38; 13.2 ± 1.8 years) group. All players trained twice per week, but the TG followed a 7-week plyometric program implemented within soccer practice, whereas the CG followed regular practice. Twenty-meter sprint time (20-m), Illinois agility test time, countermovement jump (CMJ) height, 20- (RSI20) and 40- (RSI40) cm drop jump reactive strength index, multiple 5 bounds distance (MB5), maximal kicking test for distance (MKD), and 2.4-km time trial were measured before and after the 7-week period. Plyometric training induced significant (p ≤ 0.05) and small to moderate standardized effect (SE) improvement in the CMJ (4.3%; SE = 0.20), RSI20 (22%; SE = 0.57), RSI40 (16%; SE = 0.37), MB5 (4.1%; SE = 0.28), Illinois agility test time (-3.5%, SE = -0.26), MKD (14%; SE = 0.53), 2.4-km time trial (-1.9%; SE = -0.27) performances but had a trivial and nonsignificant effect on 20-m sprint time (-0.4%; SE = -0.03). No significant improvements were found in the CG. An integrated vertical plyometric program within the regular soccer practice can substitute soccer drills to improve most explosive actions and endurance, but horizontal exercises should also be included to enhance sprinting performance.