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Effects of high-intensity plyometric training on dynamic balance, agility,

vertical jump and sprint performance in young male basketball players.

Article  in  Journal of Sport and Health Research · January 2012

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Journal of Sport and Health Research 2012, 4(1):35-44

Asadi, A; Arazi, H. (2012). Effects of high-intensity plyometric training on dynamic balance, agility,
vertical jump and sprint performance in young male basketball players. Journal of Sport and Health
Research.4 (1):35-44.

Original

EFFCTOS DEL ENTRENAMIENTO PLIOMETRICO DE ALTA

INTENSIDAD EN EL EQUILIBRIO DINAMICO, LA AGILIDAD, EL
SALTO VERTICAL Y EL SPRINT EN JOVENES JUGADORES SE
BALONCESTO

EFFECTS OF HIGH-INTENSITY PLYOMETRIC TRAINING ON

DYNAMIC BALANCE, AGILITY, VERTICAL JUMP AND SPRINT
PERFORMANCE IN YOUNG MALE BASKETBALL PLAYERS

Asadi, A1; Arazi, H2

1
Islamic Azad University, Roudbar Branch, Roudbar, Iran
2
Department of Physical Education and Sport Sciences, University of Guilan, Rasht, Iran

Correspondence to: Edited by: D.A.A. Scientific Section

Hamid Arazi Martos (Spain)
Address: Faculty of Physical Education
and Sport Sciences, University of
Guilan, P.O.Boxs: 1438-Rasht-Iran.
Tel: +98 131 6690161
Email: [email protected] [email protected]
Received: 21-06-2011
Accepted: 23-10-2011

J Sport Health Res ISSN: 1989-6239

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Journal of Sport and Health Research 2012, 4(1):35-44

RESUMEN ABSTRACT
Objetivos: El objetivo de este estudio era evaluar los Objetives; The purpose of this study was to evaluate
efectos de un programa de entrenamiento pliométrico the effects of high-intensity plyometric training
de alta intensidad en el equilibrio dinámico, la program on dynamic balance, agility, vertical jump,
agilidad, el salto vertical y el sprint en jóvenes and sprint performance in young male basketball
jugadores de baloncesto. players.
Methods; Sixteen semi-professional basketball
Material y métodos: 16 jugadores semiprofesionales
players participated in this study. Subjects were
de baloncesto participaron en este estudio. Los
divided into two groups: plyometric training (PL; n =
sujetos se distribuyeron en 2 grupos: un grupo de
8) and control group (CG; n = 8). Plyometric training
entrenamiento pliométrico (PL; n = 8) y un grupo de
took place 2 days a week for 6 weeks including depth
control (GC; n = 8). Se realizó el entrenamiento
jump, squat depth jump, and depth jump to standing
pliométrico 2 días por semana durante 6 semanas
long jump. Star Excursion Balance Test (SEBT),
incluyendo salto en profundidad, squat jump y salto
vertical jump (VJ), standing long jump (SLJ), 4 × 9-
en profundidad con salto en longitud. Los siguientes
m shuttle run, T-test, Illinois Agility Test, and 20-m
tests fueron utilizados antes y después del
sprint were measured at pre- and post-training.
entrenamiento: Star Excursion Balance Test (SEBT),
Salto Vertical (SV), Salto en Longitud (SL), Shuttle Results; The PL demonstrated significant
Run 4 x 9m., Prueba t de Student, Test de Agilidad improvement (P < 0.05) in VJ (~23%), SLJ (~10%),
Illinois y sprint de 20m. 4 × 9-m shuttle run (~7%), T-test (~9%), Illinois
Agility test (~7%), and 20-m sprint (~9%) after a 6-
Resultados: PL mostró mejoras significativas (P < week of training and compared to CG. There were
0.05) en SV (~23%), SL (~10%), Shuttle Run 4 x not significant changes (P > 0.05) in SEBT, but PL
9m. (~7%), Prueba t de Student (~9%), Test de showed ~4% improvement.
Agilidad de Illinois (~7%) y sprint de 20m. (~9%) Disscusion and Conclusions; It could be concluded
tras 6 semanas de entrenamiento y en comparación that a 6-week high-intensity plyometric program can
con GC. No se encontraron cambios significativos (P improve power, agility, sprint and balance in young
> 0.05) en SEBT, aunque PL mostró un ~4% de male basketball players. Also, this study provides
mejora. support for coaches and basketball players who use
this training method at the preparation (conditioning)
Discusión y conclusiones: Se puede concluir que un phase.
programa pliométrico de alta intensidad de 6 semanas
de duración puede mejorar la potencia, la agilidad, la
carrera corta y el equilibrio en jóvenes jugadores de
baloncesto. Además, este estudio proporciona apoyo
teórico a los entrenadores y jugadores que usan este
método de entrenamiento durante la fase de
preparación (acondicionamiento).

Keywords: high-impact, performance, plyometrics,

Palabras clave: alto impacto, rendimiento, postural control
pliometría, control postural.

J Sport Health Res ISSN: 1989-6239

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Journal of Sport and Health Research 2012, 4(1):35-44

INTRODUCTION & Chu, 2008; Twist et al, 2008]. The effects of high-
In basketball, the ability to generate maximal strength volume plyometric programs on strength, sprint,
levels in the shortest period of time (muscular power) voluntary and evoked contractile properties such as
has been considered as essential to obtain high sport rate of force development and muscle activation are
performance levels [Jose Almeida Martino de Santos known by previous researchers in trained and
& Janeira, 2008; Klinzing, 1991]. Moreover, recreationally trained athletes [Drinkwater et al,
dynamic balance and agility are vital components for 2009; Saez-Saez de Villarreal et al, 2008; Saez-Saez
the success in basketball players. Two methods, de Villarreal et al, 2010]. Furthermore, the bulk of
plyometric and resistance training, are usually research investigating plyometric training efficacy
referred to in the literature as improving the most has looked at high-impact plyometric exercises such
powerful strength characteristics (explosive strength) as depth jumps [Adams et al, 1992; Brown et al,
in basketball players. Several studies have 1986; Holcomb et al, 1996; Saez-Saez de Villarreal et
demonstrated the positive effects of plyometric and al, 2008], but no study examined the effects of high-
resistance training for higher increases in the intensity and high-volume of plyometric training in
explosive strength indicators [Brown et al, 1986; basketball players. This is especially the case in
Fulton, 1992; Matavulj et al, 2001; Wagner & Kocak, young male basketball players, for whom there are, to
1997]. our knowledge, related studies available in literature.
Plyometrics are training techniques used by athletes But, in young male basketball players, the effects of
in all types of sports to increase strength and plyometric training especially on dynamic balance,
explosiveness (Chu, 1998; Saez-Saez de Villarreal et agility, power, and speed performance are unknown.
al, 2010). Plyometrics consists of a rapid stretching Therefore, the aim of the present study was to
of a muscle (eccentric action) immediately followed determine how dynamic balance, agility, power, and
by a concentric or shortening action of the same speed are affected by a 6-week plyometric training
muscle and connective tissue (Chu, 1998). The stored program in young male basketball players.
elastic energy within the muscle is used to produce
more force than can be provided by a concentric
action alone (Asmussen & Bonde-Peterson, 1974). METHODS
Several investigations reported that, plyometric Participants
training can contribute to improvements in vertical Sixteen semi-professional male basketball players
jump performance, acceleration, leg strength, volunteered to participate in this study. Subjects were
muscular power, increased joint awareness, and randomly assigned either plyometric group (PL = 8)
overall proprioception [Harrison & Gaffney, 2001; or control group (CG = 8) (Table 1). Subjects were
Hewett et al, 1996; Holcomb et al, 1996; Rimmer & informed about the nature, benefit, and potential risks
Sleivert, 2000; Chimera et al, 2004; Stemm & of this study, and signed a written informed consent
Jacobson, 2007; Myer et al, 2006; Saez-Saez de form before beginning the study and the University
Villarreal et al, 2010; Arazi & Asadi, 2011]. This Human Subjects Institutional Review Board
type of exercise causes higher muscle tension approved all testing and training protocols. Subjects
compared to conventional resistance training were screened for any medical or orthopedic concern
[Asmussen & Bonde-Peterson, 1974]. For this that would limit participation. No subject performed
reason, plyometric exercises are widely strength training or plyometric exercises for the lower
recommended for power enhancement in jumping body during the study period.
[Verkhoshanski, 1973].
Intensity in plyometric training is defined as the
amount of stress placed in the involved muscles,
joints, and connective tissues involved in the
movement [Potach & Chu, 2008]. Many plyometric
training sessions for inexperienced participates are
administered at volumes well in excess of the
recommended maximum of between 80 (novice) and
140 (advanced) ground contacts per session [Potach

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Journal of Sport and Health Research 2012, 4(1):35-44

Procedure placed on a firm surface. The width of each line is

Plyometric training was undertaken twice a week for 7/62 cm. In order to reduce the learning effect each
6 weeks (on Monday and Friday). The training subject chooses 6 directions out of the 8 to practice
program was based on recommendations of intensity [Blackburn et al, 2000]. The subject stood in the
and volume from Chu (1998) and Stemm & Jacobson middle of the circle with the dominant leg; then with
(2007) (Table 2). Training sessions in PL group the opposite leg he reached for the furthest marked
lasted 55 min; and began with a standard 10 min distance. Each subject was asked to touch the furthest
warm-up, 5 min of jogging, 5 min ballistic exercises part of the line with the most distal part of his reach
and stretching; 40 min training, and 5 min cool- foot. This was done with control and in a slow
down. Subjects in PL group were instructed to manner to ensure adequate neuromuscular control of
perform exercises in each training session with the stance leg. The subject then returned to the
maximal effort. During the training, all subjects were original stance and the touch points that were marked
under direct supervision and were instructed on how during examination were recorded. Three second rest
to perform each exercise. During the intervention of 6 was allocated between each reach. The direction of
weeks, PL and CG continued their normal basketball the revolution based on the right or left reach legs
training, and were not allowed to perform any other was clock wise and counter clock wise, respectively
training (such as: resistance training and or [Blackburn et al, 2000]. The reach was not accepted
plyometric training) that would impact the results. if the leg could not touch the target line, if the
subject’s weight was shifted to the reach leg, if the
support leg was lifted from the center, or if balance
was disturbed during the reach [Blackburn et al,
2000]. Participant’s legs were measured from the
anterior superior iliac spine to the distal tip of the
medial malleolus using a standard tape measure while
participants lay supine. Leg length was used to
normalise excursion distances by dividing the
Measurements distance reached by leg length then multiplying by
In order to evaluate the effects of plyomeric training 100 [Gribble & Hertel, 2003].
on dynamic balance, agility, and power, we applied Vertical jump (VJ): Each subject performed three
seven tests; Star Excursion Balance Test (SEBT), trials with 1 min of rest in between each jump and the
vertical jump (VJ), standing long jump (SLJ), 20-m highest jump was used in the data analysis. The
sprint, 4 × 9-m shuttle run, T-test, and Illinois Agility following procedure was used for each subject during
Test. Before the initial testing, each player was data collection. The Vertec was adjusted to match the
familiarized with the testing protocol. To standardize height of the individual subject by having them stand
testing procedures, the same trained test leaders with the dominant side to the base of the testing
carried out the entire test procedure using identical devise. Their dominant hand was raised and the
order and protocol. Before testing, Subjects Vertec was adjusted so that their hand was the
performed 10-min warm-up protocol consisting of appropriate distance away from the marker based on
submaximal running, and active stretching. markings on the device itself. At that point, subjects
Star Excursion Balance Test (SEBT): This is a test performed a countermovement jump. Arm swings
that incorporates a single-leg stance on one leg with were allowed but no preparatory step was performed
maximum reach of the opposite leg. The test is [Maffiuletti et al, 2002].
consisted of 8 lines that make a 45° angle to one Standing long jump (SLJ): Standing long jump was
another. The 45° increments are from the center of measured via a tape measure. Subjects were required
the grid. The 8 lines positioned on the grid are to stand with their toes behind the zone point of the
labeled according to the direction of excursion tape measure prior to jumping. Subjects were not
relative to the stance leg (anterior, anterolateral, allowed a preparatory step of kind but arm swings
anteromedial, medial, lateral, posterior, were allowed at the discretion of the subject.
posterolateral, posteromedial) [Kinzey & Armstrong, Distance was determined measuring the point at
1998]. The diameter of the circle is 182/9 cm and it is which the heel of the trail leg touched the ground.

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Journal of Sport and Health Research 2012, 4(1):35-44

Each subject performed three trials with 1 min of rest

in between each trial. The best jump of the three was
used for analysis.
20-m sprint: The sprint running tests were performed
on an outdoor track. The sprint running test consisted
of 3 maximal sprints of 20-m, with a 2-min resting
period between each sprint. Sprint time was recorded
using hand-held stopwatch (Joerex, ST4610-2). The
subjects started the sprint when ready from a standing
position start, behind the start line. On commend,
subjects were instructed to sprint as fast as possible
through the distance. The timer stood at the finish
line [Markovic et al, 2007]. Figure 1. T-test Figure 2. Illinois agility test
4 × 9-m shuttle run: The shuttle run test was included
as a measure of the ability to sprint and change All data are presented as mean ± SD. A criterion α
direction. With the 4 × 9-m shuttle run, subjects level of P < 0.05 was used to determine statistical
stood behind a starting line, on command, they significance.
started the 9-m run. At the end of the 9-m section,
subjects were asked to stop with 1 food beyond a RESULTS
marker while reversing running direction and No injuries occurred throughout the study period, and
sprinting back to the start where the same reversing the testing and training procedures were well
of movement direction was required. After the fourth tolerated by the subjects.
9-m section, when the subjects passed a finish line After 6 weeks of training, the PL group made
time stopped by hand-held stopwatch (Joerex, significantly (P < 0.05) greater improvements than
ST4610-2). The better of 2 consecutive trials was CG in all variables (except dynamic balance). The PL
used for the statistical analysis. Three minutes rest group improved their dynamic balance ~4%, but this
between attempts was provided for each subject. change was not statistically significant (P > 0.05)
The T-test (Figure 1) was used to determine speed (Figure 3). Compared to pre-intervention measures,
with directional changes such as forward sprinting, PL group significantly (P < 0.05) improved their VJ
left and right side shuffling, and backpedaling. The from 43.75 ± 3.65 to 53.5 ± 3.81 cm (~23%), SLJ
Illinois agility test (Figure 2) was used to determine from 216.75 ± 13.62 to 238 ± 11.12 cm (~10%), 20-
the ability to accelerate, decelerate, turn in different m sprint from 3.71 ± 0.12 to 3.40 ± 0.14 sec (~9%)
directions, and run at different angles [Miller et al, (Figure 4; A, B, C), 4 × 9-m shuttle run from 9.69 ±
2006]. These tests were selected based upon 0.37 to 9.07 ± 0.18 sec (~7%), T-test from 11.99 ±
established criteria data for males and females and 0.53 to 10.93 ± 0.62 sec (~9%), and Illinois agility
because of their reported validity and reproducibility test from 17.49 ± 0.53 to 16.25 ± 0.56 sec (~7%)
of the tests [Paoule et al, 2000; Roozen, 2004]. Three (Figure 5; A, B, C).
attempts were carried out for the each test. The best
result was used for the statistical analysis. The rest in
between trials was 3-min.

Statistical analysis
Test of normal distribution (Kolmogorov-Smirnov)
was conducted on all data before analysis. All data
were normally distributed (P > 0.05). Change scores
(post – pre) were computed for each of the dependent
variables. Single factor ANOVAs were used to test
for differences between groups (Plyometric Training,
Control) for the dependent variable change scores
using the pretest values as a covariate.

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Journal of Sport and Health Research 2012, 4(1):35-44

performance in adults and female. Paterno et al

Figure 3. Changes in the 8 direction of the dynamic (2004) who used a combine
balance for plyometric and control groups. dynamic balance and plyometric protocol and found
Figure 4. A; Vertical jump (cm), B; Standing long that improvements in body sway measures occurred
jump (cm), C; A 20-m sprint test (sec) separated by in the anterior/posterior plane. Recently, Arazi &
group pre and post-training. Values are mean ± SD. Figure 5. A; 4 × 9-m shuttle run (sec), B; T- test
* Significantly different (p < 0.05) from the (sec), C; Illinois agility test (sec) separated by group
corresponding baseline. pre and post-training. Values are mean ± SD.
† Significantly different (p < 0.05) from the * Significantly different (p < 0.05) from the
corresponding CG. corresponding baseline.
PL = plyometric group; CG = control group. † Significantly different (p < 0.05) from the
corresponding CG.
DISCUSSION PL = plyometric group; CG = control group.
A novel approach in this investigation was to
examine the effects of high-intensity plyometric Asadi (2011) reported changes in dynamic balance
training on dynamic balance, agility, power and following 8 weeks plyometric training, but these
sprint in young male basketball players. Information changes were not statistically significant. In this
regarding the effects of plyometric training on study we found that PL group improved their
dynamic balance is generally lacking. The results of dynamic balance ~4% (not significant). Subjects
the present study are in line with Myer et al (2006) were tested at 8 plans, and the highest improvement
and Twist et al (2008) who reported plyometric was observed in the anteromedial plan. These suggest
training can improve balance that peripheral and central neural adaptations and

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Journal of Sport and Health Research 2012, 4(1):35-44

enhancement of neuromuscular factors were induced [Hakkinen et al, 1985]. Many authors suggested that
by plyometric training, resulting in improved joint muscular performance gains after plyometric training
position sense and detection of joint motion. are attributed to a neural adaptation located in the
Peripheral adaptations that may have occurred nervous system [Maffiuletti et al, 2002; Potteiger et
because of plyometric training likely resulted from al, 1999]. According to these authors, neuromuscular
the repetitive stimulation of the articular factors such as increasing the degree of muscle
mechanoreceptors near the end range of motion coordination and maximizing the ability to use the
[Grigg, 1994]. Central adaptation resulting from muscles’ stretch-shortening cycle appear to be more
plyometric training may also improve proprioception. important for the improvement in jump performance
The novelty of this task required preparatory muscle (VJ and SLJ) following high intence plyometric
activation [Chimera et al, 2004]. training [Maffiuletti et al, 2002; Potteiger et al,
In the present study, the plyometric training group 1999].
increased VJ and SLJ (~23% and ~10%, The unique findings of the present study showed that
respectively), whereas control group showed no high-intensity plyometric training can positively
improvement. Many studies have shown a significant affect agility performance (4 × 9-m shuttle run ~7%,
increase in VJ following a structured plyometric T-test ~9%, and Illinois agility test ~7%) in
training regimen [Adams et al, 1996; Brown et al, basketball players. This result is agreement with
1986; Fulton, 1992; Holcomb et al, 1996; Matavulj et previous researchers. In a study of tennis players, the
al, 2001; Saez-Saez de Villarreal et al, 2008, Saez- authors used a T-test and dot drill test to determine
Saez de Villarreal et al, 2009; Stemm & Jacobson, speed and agility [Parsons & Jones, 1998]. They
2007; Markovic, 2007] however, the overwhelming found that the players became quicker and more
majority of studies have been conducted using high- agile; enabling them to get to more balls and be more
impact plyometric training, such as depth jumps. In effective tennis players. Renfro (1999) measured
basketball player subjects, two studies examined the agility using the T-test with plyometric training,
effect of plyometric training program on VJ while Robinson & Owens (2004) used vertical,
performance. Brown et al (1986) found that moderate lateral and horizontal plyometric jumps and showed
amounts of plyometric training substantially improvements in agility. Miller et al (2006) who
improved jumping ability. The plyometric training examined the effects of a 6-week plyometrics on
included three sets of 10 drop jumps, performed three agility. They used PL and CON groups, and found
times a week for 6 weeks. They indicated 11.1% significant difference in PL after training, but no
increases. Also, Matavulj et al (2001) compared two significant from corresponding control group in the
groups using different plyometric programs to a agility tests (T-test and Illinois Agility test). They
control group. One group used drop jumps from a reported 4.86% and 2.93 % improvement in T-test
height of 50-cm and another group used drop jumps and Illinois Agility test, respectively, but we found
from a height of 100-cm. Both groups demonstrated a higher than 7% improvement. These findings
significant increase in VJ height (12.4%), while the demonstrate the necessity of plyometric training
control group showed no gain in VJ height. We found program for enhancing performance in activities
that high-intensity plyometric exercise (such as depth which involve acceleration, deceleration and a
jump, squat depth jump, and depth jump to standing change of direction. In addition, the plyometric
long jump) at 2 times a week for 6 weeks, can training program may have improved the eccentric
increases ~23% of VJ and ~10% of SLJ. The strength of the lower limb, a prevalent component in
difference in frequency of training could be the changes of direction during the deceleration phase
reason of the discrepancy in results (2160 reps vs. [Sheffard & Young, 2006]. It is well document that
540 reps) [Markovic et al, 2007]. The improvement agility requires development of muscle factors (e.g.,
in jump height indicates that adaptations relating to strength and power) to improve change of direction
increases in leg power have occurred. The speed and it appears that, agility has high relationship
adaptations of training are likely to be neural because with strength and power [Sheffard & Young, 2006].
these predominate in the early stages of strength and Perhaps increases in the power performance become
power training [Sale, 1988] and have been shown to one of the important variables for the enhancement of
be the main adaptation to plyometric exercise agility. Also, neural adaptations and enhancement of

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Journal of Sport and Health Research 2012, 4(1):35-44

motor unit recruitment are other mechanisms can lead ACKNOWLEDGEMENTS

to increase for the agility tests [Miller et al, 2006]. The authors would like to thank the study participants
However, we could not exactly determine that neural for their dedication and effort throughout the course
adaptations occurred or better facilitation of neural of this study.
impulse to spinal cord; therefore, further studies are
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