Turkish Journal of Sport and Exercise

http://dergipark.ulakbim.gov.tr/tsed/index
Year: 2016 - Volume: 18 - Issue: 1 - Pages: 31-37
DOI: 10.15314/tjse.20098
ISSN: 2147-5652

Impact of plyometric training and weight training on

vertical jumping ability
Jaswant Singh THAKUR, Mukesh Kumar MISHRA, Vishan Singh RATHORE
Department of Physical Education, Guru Ghasidas University Bilaspur, Chhattisgarh, India
Address correspondence to J. S. Thakur, e-mail: [email protected].

Abstract

The Purpose of the study was to find out the comparative effect of Plyometric and weight training on vertical jumping ability. For
the present study 24 male students from Department of Physical Education, BHU Varanasi were selected randomly as the subjects
for the study. The age of the subjects ranged between 18 - 21 years. The variables selected for the present study were Plyometric
and weight training (independent variable), vertical jumping ability (dependent variable). For the study pre test – post test
randomized group design, which consists of control group (08 students) and two experimental groups (16 students) were used.
The data were collected through the pre test, before training and post test, after six weeks of Plyometric and weight training. To
find out the comparative effect of Plyometric and Weight Training on vertical jumping ability of the subjects the pre test and post
test scores were analyzed by using Descriptive analysis, Analysis of Co-Variance (ANCOVA) and LSD test were used, the data
analyzed with the help of SPSS (16.0 version) software and the level of significance was set at 0.05 level of confidence. The result of
the study showed that there was significant difference between pre and post test (experimental group) of Jump & Reach and
Approach Jump & Reach. Significant difference was found between adjusted means of Plyometric training and control group,
weight training and control group in relation to jump and reach performance (p< 0.05). In relation to approach jump and reach
performance significant difference was found between adjusted means of Plyometric training and control group, weight training
and control group since the p< 0.05. On the basis of findings of the study it may be considered that Plyometric training could be
very much useful method of training for sportsman to improve vertical jumping ability and to retain the same for a longer
duration.

Keywords : Approach jump and reach, plyometric training, vertical jumping ability, weight training.

INTRODUCTION performance in most cases by 2 – 8 cm (or by 5 – 15

%) (1,2,7,8,18).
Plyometric training is an excellent method of
developing body power and it is proved a very Depth jump is one of the many Plyometric
effective method for improving explosive strength. It exercises. In depth jumping the athlete stands on a
offers rich variation of exercise and load structure shelf generally 2 m, of height above the ground,
any activity that activates that stretch reflex stepping of the shelf they immediately perform a
mechanism is Plyometric exercise (16). Plyometric maximal effort vertical or horizontal jump after
exercise is a relatively new concept of training that landing on the ground (19).
applies the specificity principle regarding the present
Weight training means lifting weights to
stretch conditions of the muscle prior to explosive
develop physical strength is gained by giving
contraction. The effect of plyometric exercise in
muscles more work to performing than they are
increasing vertical jumping ability has studied
normally required to performing than they are
experimentally, but no attempt has been made if
normally required to do. The harder muscles are
they are more effective than 150 kinetic exercises (8).
worked the greater the power they develop. All over
Plyometric exercises evoke the elastic properties the world the coaches of various teams have
of the muscle fibers and connective tissue in a way conducted many researches and experiments to find
that allows the muscle to store energy during the an appropriate way of Plyometric training
deceleration phase and release that energy during programme for their team to improve the shoulder
the acceleration period (3,10,20,29). Weight training and leg power.
has been able to improve vertical jumping
 Thukur et al. 2016

The comparison of plyometric exercises and Selection of Variables

weight-training protocols has produced
Keeping the feasibility criterion in mind, the
controversial results. Plyometric protocols have been
researcher selected the following variables for the
shown to be more effective (30), equally effective
present study:
(1,2,18), or less effective (29,30) than weight training
in improving the vertical jumping ability. The 1. Plyometric and Weight training (Independent
combination of plyometric exercises and weight variables)
training increased (1,5,6,18) or maintained unaffected 2. Jump & reach and Approach jump & reach
vertical jumping performance (29). Adams et al. (1) performance (Dependent variables)
suggested that this combination may provide a more
powerful training stimulus for the vertical jumping
performance than either weight training or Table 1. Distribution of subjects.
Group No. of subjects
plyometric training alone. However, Clutch et al. (11)
Plyometric training (A) 08
did not reach similar conclusions and Ioannis, et. al. Weight training (B) 08
(18) suggested that the combination of plyometric Control (C) 08
and weight training increased muscular strength.
It seems that researchers have not come to an Criterion Measures
agreement about the relative effectiveness of
The jumps performed by the subject were
Plyometric training compared with weight training
recorded in centimeter.
or the combination of both in the development of the
vertical jumping ability. It seems likely that different Experimental Design
durations of training periods, different training For the study pre test & post test randomized
statuses of the subjects, or different training designs group design, which consists of one control group
(i.e., training loads or volumes or exercises) might (n=08) and two experimental group (n=16) was used.
have caused the discrepancy in the results of Equal numbers of subjects were assigned randomly
previous studies. Therefore, the purpose of the to the group. Two groups served as experimental
present investigation was to determine how selected group (Plyometric and weight training group) on
variables of vertical jumping performance, namely, which treatment was assigned and the second group
leg power, jumping height, and leg strength, are served as the control group.
affected by a typical 6-week plyometric training
program, a typical 6-week weight-training program,
and 6-week training program that combines Table 2. Pre test and post test randomized group design.
Plyometric training group (A) O1 T1 O2
plyometric exercises and weight training. Weight training group (B) O1 T2 O2
Control group (C) O1 O2
Objectives of the study: 1) To find out the effect of
Where- O1 = Pre Observation, O2= Post Observation and T1= Plyometric
Plyometric and weight training on vertical jumping training, T2= Weight training
ability. 2) To find out the comparative effect of
Plyometric and weight training on vertical jumping
Collection of data
ability.
Before the administration of Plyometric and
MATERIAL & METHOD
Weight training, the selected tests for selected
Subjects variables were administered on both the
For the present study, 24 male students from experimental and control groups to collect pre test
Department of Physical Education, BHU Varanasi, data. After the completion of six weeks of Plyometric
were randomly selected as subject. The subjects were and Weight training again the same tests were
divided into three groups. Each group was consisted conducted to collect the post training data.
of eight students. The age of the subjects ranged Necessary instructions were given to the subjects
from 18-21 years. before administration of the tests.
Administration of training
While training Plyometric and Weight training
exercises the load was equal uniform to each subject
for which volume and intensity were manipulated. It

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is require closely monitoring the quality of RESULT

movement of subject by the investigator.
The analysis of co-variance indicated that the
The experimental groups were trained for all resultant F-ratio of Jump and reach performance
the 36 sessions i.e. 18 sessions for Plyometric training (0.589) was insignificant in case of pre-test means
and 18 session for weight training. The training from which it is clear that the pre-test mean does not
session consists of general and specific warming up differ significantly and that the random assignment
including stretching, flexibility, co-ordination, of subjects to the experimental groups was quite
footwork, skipping rope and jumping drills for successful. The difference between the adjusted posts
duration of 10-15 min. total duration of training means were found significant as the obtained F-ratio
session was 45 min. and recovery of 1-2 min. after were 31.350. The F-ratio needed for significance is
the each set of exercises. After the completion of 3.49 at 0.05 level of significance.
training cool down exercises and recreational
It is evident from Table 6 and Figure 2 that
activities were followed for 5-10 min. The training
significant difference was found between adjusted
programmes were given thrice in a week.
means of Plyometric training and control group,
Statistical Procedure weight training and control group since the p< 0.05.
To find out the effect of Plyometric and Weight The analysis of co-variance indicated that the
Training on vertical jumping ability of the subjects resultant F-ratio of Approach Jump & Reach
the pre test and post test scores were analyzed by performance (0.360) was insignificant in case of pre-
using descriptive statistical and Analysis of Co- test means from which it is clear that the pre-test
Variance (ANCOVA). To test significance of mean does not differ significantly and that the
difference among means LSD test was applied. The random assignment of subjects to the experimental
data analyzed with the help of SPSS (16.0 version) groups was quite successful. The difference between
software and the level of significance was set at 0.05 the adjusted posts means were found significant as
level of confidence. the obtained F-ratio were 22.632. The F-ratio needed
for significance is 3.49 at 0.05 level of significance.

Table 3. Schedule of plyometric and weight training programme.

Training Weeks Exercises (sets and repetitions)
Plyometric 1&2 Pogo (3x10) Squat jump (3x5) Straight pike jump (3x5) Depth jump (2x8)
Successive star hop
3&4 Double leg buttock (3x8) Decline slope (3x8) Knee tuck jump (3x8)
(3x10)
Incremental vertical jump
5&6 Side hoop (3x5) Single leg hop (3x5) Hanuman jump (3x6)
(3x5)
Weight Leg extension
1,3&5 Half squat (3x8 to 10) Leg curl (3x10 to 12)
(3x10 to 12)
2,4&6 Leg press (3x10 to 12) Butt blaster (3x10 to 12 ) Heel raise (3x10 to 12)

Table 4. Descriptive analysis of experimental groups and control group in relation to Jump & Reach and Approach Jump
& Reach.
Variables Training Test N Mean Std. Deviation Std. Error Minimum Maximum
Jump & Reach Pre 45.38 5.34 1.89 38.00 53.00
Plyometric 08
Post 52.50 6.35 2.24 43.00 63.00
Pre 48.13 4.55 1.61 42.00 55.00
Weight 08
Post 54.00 6.12 2.16 47.00 64.00
Pre 46.00 5.95 2.10 39.00 56.00
Control 08
Post 46.63 5.71 2.02 40.00 55.00
Pre 46.50 5.22 1.06 38.00 56.00
Total 24
Post 51.04 6.64 1.36 40.00 64.00
Approach Jump & Reach Pre 55.38 5.78 2.04 47.00 65.00
Plyometric 08
Post 67.25 7.25 2.56 59.00 80.00
Pre 57.50 7.11 2.51 49.00 70.00
Weight 08
Post 64.00 6.87 2.43 54.00 74.00
Pre 54.63 8.02 2.83 46.00 69.00
Control 08
Post 55.88 8.37 2.96 48.00 70.00
Pre 55.83 6.83 1.39 46.00 70.00
Total Post 24 62.38 8.69 1.77 48.00 80.00

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Table 5. Analysis of co-variance of the means of two experimental groups and control group in relation to Jump & Reach
Mean ANCOVA table
Test
Plyometric Weight Control Source of variance SS df MS F Sig.
B 33.25 2 16.625
Pre 45.38 48.13 46.00 .589 .564
W 592.75 21 28.226
B 243.08 2 121.542
Post 52.50 54.00 46.63 3.307 .056
W 771.88 21 36.756
B 188.70 2 94.351
Adjusted 53.73 52.22 47.17 31.350* .000
W 60.19 20 3.010
*significant at 0.05 level, B=between group variance, W= within group variance. F0.05(2,21) = 3.47, F0.05(2,20) = 3.49

70
55 pre test 67,697
53,733 pre test
54 post test 67,25
53 65 post test
adjusted 64
52,5
52,219 62,373 adjusted
51
60
49 57,054
57,5
48,125 47,173
55,375 55,875
47 55
46,625 54,625
45,375 46
45
plyometric weight contol 50
plyometric weight contol
Figure 1. Graphical representation means of Jump & Reach Figure 3. Graphical representation means of Approach Jump &
performance of two experimental groups and one control group. Reach performance of two experimental groups and one control
group.

Figure 2. Graphical representation of Paired adjusted means difference between different group of jump and reach performance.

Figure 4. Graphical representation of Paired adjusted means difference between different group of approach jump and reach
performance.

Table 6. Paired adjusted mean and difference between means for two experimental group and control
group in jump and reach performance.

(I) training (J) training Mean Difference (I-J) Std. Error p

Plyometric Weight 1.513 .889 .104

Control 6.560* .869 .000
Weight Plyometric -1.513 .889 .104
Control 5.047* .881 .000
Control Plyometric -6.560* .869 .000
Weight -5.047* .881 .000

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Table 7. Analysis of co-variance of the means of two experimental groups and control group in relation to Approach
Jump & Reach.
Mean ANCOVA table
Test
Plyometric Weight Control Source of variance SS df MSS F p
Pre 55.3750 57.5000 54.6250 B 35.583 2 17.792
.360 .702
W 1037.750 21 49.417
Post 67.2500 64.0000 55.8750 B 549.250 2 274.625
4.853* .019
W 1188.375 21 56.589
Adjusted 67.697 62.373 57.054 B 452.144 2 226.072
W 199.779 20 9.989 22.632* .000

*significant at 0.05 level, B=between group variance, W= within group variance. F 0.05(2,21)=3.47, F0.05(2,20)=3.49

Table 8. Paired adjusted mean and difference between means for two experimental group and control group in
approach jump and reach performance.
(I) training (J) training Mean Difference (I-J) Std. Error p
Plyometric Weight 5.324* 1.594 .003
Control 10.643* 1.582 .000
Weight Plyometric -5.324* 1.594 .003
Control 5.319* 1.605 .003
Control Plyometric -10.643* 1.582 .000
Weight -5.319* 1.605 .003

It is evident from Table 8 and Figure 4 that between Plyometric training and weight training
significant difference was found between adjusted group. Since Plyometric training means were higher
means of Plyometric training and control group, than the critical difference for adjusted means. It
weight training and control group science the p< indicates that Plyometric training programme more
0.05. On other hand significant difference was found effective than the weight training programme.
between adjusted means of Plyometric training and
Several previous investigations have failed to
weight training since the p< 0.05.
find that plyometric training is significantly more
DISCUSSION effective than other training methods in improving
the vertical jumping ability (11,14,17,23,26).
The findings of the study reveal that there is
Plyometric training alone, as has been shown by this
significant difference between experimental groups
study and others carried out by authors such as
and control group during post test in relation to
Blattner & Noble (8) and Bosco (10), can also have a
jump & reach performance and Approach jump &
significant effect in increasing hip and thigh power
reach performance. The little improvement observed
that is measured by the vertical jump. Bosco (10)
between the pre-test and post-test performance of
believes that this results from enhancing motor unit
control group in relation to Jump & reach and
recruitment and improving the muscles' ability to
Approach jump & reach performance, it may be due
store kinetic energy within the elastic components of
to their participation in the daily routine
the muscle. This may enhance hip and thigh power
programme. Jump & reach and Approach jump &
by increasing the explosive capabilities of the
reach abilities are required for the higher
athlete. The transfer of this explosiveness to
performance in the volleyball, basketball and
activities other than the vertical jump needs further
handball etc.
investigation.
It has been also observed during the testing
Within the limitation of the study and the
period of post test, experimental group performed
procedure followed seem to permit the following
better movement quality than the control group. The
conclusions.
development of jumping skill’s quality, which
learned by the subject during performing the  The practice of Plyometric training and weight
Plyometric exercise in the experimental period also training improved the jump and reach
may be reason to differentiate significantly performing efficiency significantly in the
experimental group to control group. It has also experimental group.
been observed that there is significant difference

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 Thukur et al. 2016

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