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Effects of Plyometric Training on Sports Performance

Booth, Mark A. MA; Orr, Rhonda PhD

Strength & Conditioning Journal: February 2016 - Volume 38 - Issue 1 - p 30–37
doi: 10.1519/SSC.0000000000000183
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ABSTRACT PLYOMETRIC TRAINING IS A SERIES OF EXPLOSIVE BODY WEIGHT RESISTANCE EXERCISES USING THE STRETCH-SHORTENING CYCLE OF THE MUSCLE FIBER TO ENHANCE PHYSICAL CAPACITIES SUCH AS SPEED, STRENGTH, AND POWER. THESE PHYSIOLOGIC MEASURES TRANSLATE TO IMPROVED PERFORMANCE IN MANY SPORTS, INCLUDING COURT-BASED SPORTS, FIELD SPORTS, AND WATER SPORTS. PERFORMANCE ENHANCEMENTS RESULTING FROM PLYOMETRIC TRAINING, INCLUDE IMPROVED SPRINT TIMES OVER DISTANCES RANGING FROM 5 TO 40 M, MAXIMAL MUSCLE STRENGTH AND POWER, AND INJURY PREVENTION MEASURES SUCH AS IMPROVED LANDING MECHANICS, DECREASED GROUND REACTION FORCES, AND IMPROVED HAMSTRING TO QUADRICEPS RATIOS. THE OPTIMAL DOSE FOR ATHLETIC ENHANCEMENTS HAS NOT BEEN CONSISTENTLY IDENTIFIED.

1Department of Exercise and Sports Science, University of Sydney, Sydney, Australia; and

2Department of Exercise and Sports Science, University of Sydney, Sydney, Australia

Conflicts of Interest and Source of Funding: The authors report no conflicts of interest and no source of funding.

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Mark A. Boothis a PhD Candidate at the University of Sydney.

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Rhonda Orris a Senior Lecturer in the Department of Exercise and Sports Science at the University of Sydney.

© 2016 by the National Strength & Conditioning Association