Plyometric Training Improves Swimming Performance in Recreationally-Trained Swimmers

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.

Effects of Plyometric Jump Training on Measures of Physical Fitness and Sport-Specific Performance of Water Sports Athletes: A Systematic Review with Meta-analysis

“…Hands were placed on the hips and the participants were instructed to maintain the same body position when landing as during the take-off (i.e. hip, knees, and ankles in an extended position) Cañas-Jamett et al [ 128 ] Time trial Swimmers completed a warm-up of 50 m using the crawl swim style in a 25-m pool, and after 5 min of rest, they performed one maximal 200 m time trial (s). They began the test by jumping from an official platform at the edge of the swimming pool.…”

“…Cañas-Jamett et al [128] Time trial Swimmers completed a warm-up of 50 m using the crawl swim style in a 25-m pool, and after 5 min of rest, they performed one maximal 200 m time trial (s). They began the test by jumping from an official platform at the edge of the swimming pool.…”

Effectiveness of Plyometric Exercises to Improve Speed and Agility in Young Beginner Swimmers: A Randomized Control Trial

“…It is a powerful movement involving an eccentric contraction, followed immediately by an explosive concentric contraction This is accomplished through the stretch-shortening cycle or an eccentricconcentric coupling phase. (8)(9)(10)(11) Plyometrics involve both lower extremity (LE) and upper extremity (UE) as a part of functional movement patterns and skills when performing the sport. It is a stretch shortening cycle (SSC) by using a lengthening movement (eccentric) which is quickly followed by a shortening movement (concentric).…”

“…It is a stretch shortening cycle (SSC) by using a lengthening movement (eccentric) which is quickly followed by a shortening movement (concentric). (11) Three phases of plyometric exercise:1]The eccentric phase: The first stage of a plyometric movement can be classified as the eccentric phase, but it has also been called the deceleration, loading, yielding, countermovement, or cocking phase. This phase increases muscle spindle activity by pre-stretching the muscle before activation.…”

“…Some plyometric exercises: Box jump-up, Squat jump, Lunges jump/split squats, Butt kicks, Tuck jumps,Lateral, front-back hops, Depth ,drop jumps, Hurdle jump and many more exercises. (11)(12)(13) Some studies suggest an effect of plyometric training in different types of sports. Although there was some study concluded plyometric effects on speed, balance, strength, agility, endurance in different sports and different types of athletes.…”