Determining Variables of Plyometric Training for Improving Vertical Jump Height Performance: A Meta-Analysis

Abstract

Plyometric training improves vertical jump height (VJH). However, the effectiveness of plyometric training depends on various factors. A meta-analysis of 56 studies with a total of 225 effect sizes (ESs) was carried out to analyze the role of various factors on the effects of plyometrics on VJH performance. The inclusion criteria for the analysis were a) studies using plyometric programs for lower-limb muscles, b) studies employing true experimental designs and valid and reliable measurements, and c) studies including enough data to calculate ESs. Subjects with more experience in sport obtained greater enhancements in VJH performance (p < 0.01). Subjects in either good or bad physical condition benefit equally from plyometric work (p < 0.05), although men tend to obtain better power results than women after plyometric training (p < 0.05). With relation to the variables of performance, training volumes of more than 10 weeks and more than 20 sessions, using high-intensity programs (with more than 50 jumps per session), were the strategies that seemed to maximize the probability of obtaining significantly greater improvements in performance (p < 0.05). To optimize jumping enhancement, the combination of different types of plyometrics (squat jump + countermovement jump + drop jump) is recommended rather than using only 1 form (p < 0.05). However, no extra benefits were found to be gained from doing plyometrics with added weight. The responses identified in this analysis are essential and should be considered by strength and conditioning professionals with regard to the most appropriate dose-response trends for optimizing plyometric-induced gains.

Effect of Load Positioning on the Kinematics and Kinetics of Weighted Vertical Jumps

“…External resistance can be added to the vertical jump to increase the intensity of the training stimulus (33). The most common methods of applying resistance include the use of barbells, dumbbells, weighted vests and rubber bands.…”

The use of Neuro Emotional Technique with competitive rowers: A case series

“…38,41 Other assessment measures that future researchers may want to consider as an alternative to the Max Power Test are the 1-rep-max (1RM) leg press, a measure of lower body strength, 9 or the vertical jump, a measure of lower body power. 6,30 Another limitation of this study is that other factors that may impact performance were not monitored, such as caffeine consumption 42 and menstruation. 43 In addition, stress and anxiety levels themselves were also not measured, which would have strengthened this study considerably.…”

“…plyometrics or resistance training) over an extended period of time (e.g. weeks to months), 29,30 therefore it is presumed that the test-retest reliability of the Max Power Test would be sufficient, although no specific study was found to support this.…”

Técnicas de aterrissagem afetam o desempenho e estresse mecânico durante Drop Jump

“…O exercício drop jump e suas variações são frequentemente incorporados às rotinas do treinamento de modalidades dependentes da produção de potência nos membros inferiores [1][2][3] . O drop jump é caracterizado pela queda de uma altura pré-determinada, seguida imediatamente de um salto máximo.…”

“…A manipulação da altura de queda é considerada como a principal maneira de controlar a intensidade do exercício afetando diretamente o desempenho final 5,7,8 . A fim de maximizar a intensidade do exercício, a literatura sugere que a altura de queda seja individualizada, sendo sempre utilizada aquela que garanta maior altura de salto 3,9,10 . Por outro lado, entende-se que a utilização de uma grande intensidade gera maior estresse mecânico, e que pode, no treinamento, estar associado a uma grande frequncia de estímulos repetidos, ocasionando maior probabilidade de lesões no tecido biológico dos membros inferiores 5 .…”