The Effects of Plyometric VS.DYNAMIC Stabilization and Balance Training on Power, Balance, and Landing Force in Female Athletes

Abstract

The effects of plyometric vs. dynamic stabilization and balance training on power, balance, and landing force in female athletes, J. Strength Cond. We.s. 20(2): 345-;i53. 2006.-Neuroniascular training protocols that include both plyometrics and dynamic balance exercises can significantly improve biomechanics and neuromuscular performance and reduce anterior cruciate ligament injury risk in female athletes. The purpose of this study was to compare the effects of plyomelrics (PLYO) versus dynamic stabilization and balance training (BAL) on power, balance, strengtb. and landing force in female athletes. Either PI-,YO or BAL were included as a component of a dynamic neuromuscular training regimen that reduced measures related to ACL injury and increased measures of performance. Nineteen bigh school female athletes participated in training 3 times a week for 7 weeks. The PLYO in = 81 group did not receive any dynamic balance exercises and the BAL in -11) group did not receive any maximum efTort jumps during training. Pretraining vs. posttraining measures of impact force and standard deviation of center of pressure (COP) were recorded during a single leg hop and bold. Subjects were also tested for training effects in strength (isokinetic and isoinertial) and power (vertical jump). Tbe percent cbange from pretest to posttest in vertical ground reaction force was significantly different between tbe BAL and PLYO groups on tbe dominant side ip < 0.05). Botb groups decreased tbeir standard deviation of center of pressure (COP) during hop landings in tbe medial/lateral direction on their dominant side, whicb equalized pretested side to side differences. Both groups increased hamstrings strengtb and vertical jump. The results of this study suggest tbat both PLYO and BAL training are effective at increasingmeasuresof neuromuscular power and control. A combination of PLYO and BAL training may further maximize tbe effectiveness of preseason training for female athletes.

Eight Weeks of Plyometric Training Improves Ability to Change Direction and Dynamic Postural Control in Female Basketball Players

“…Our findings on balance and stability seem in line with previous studies evaluating plyometric exercise in team sports. Myer et al (2006) showed that high school female volleyball players (aged from 14 to 17 years; 4 to 6 years of experience) decreased their medio-lateral center of pressure after 7 weeks (3 times a week) of plyometric training, despite the absence of change in the antero-posterior center of pressure. Benis et al (2016) observed that national female basketball players (age = 20 ± 2 years) enhanced their scores on the Y balance test in both postero-medial and postero-lateral but not in the anterior plane following 8 weeks of biweekly body-weight neuromuscular training.…”

“…Improvements in postural balance seem likely to reduce lower extremity injury risk (Myer et al, 2006) and reflect positive functional adaptations (Hrysomallis, 2011; Behm et al, 2015), particularly enhanced proactive and feed-forward adjustments that activate appropriate muscles before landing (Marigold and Patla, 2002; Paillard et al, 2005), and increased proprioceptive input (Paillard, 2009). The concomitant development of ability to change direction and postural control underlines the strong inter-relationship between the two abilities (Little and Williams, 2005; Miller et al, 2006; Sheppard and Young, 2006; Sekulic et al, 2013).…”

“…In male players, plyometric training has been shown to enhance change of direction abilities, vertical jumping, and short sprint performances (Hammami et al, 2019), and also to increases balance, joint awareness and overall proprioception (Myer et al, 2006; Arazi and Asadi, 2011; Singh Bal et al, 2011). The relationship between plyometric training and balance has been attributed to the promotion of anticipatory postural adjustments, particularly in peripheral joints.…”

“…Repeated exposure to balance and stability challenges results in appropriate feed-forward adjustments prior to landing (Asadi et al, 2015). Plyometric training may also increase the H/Q ratio (Hewett et al, 1996; Wilkerson et al, 2004; Myer et al, 2006).…”

The Effect of Selective Plyometric Training on the Lower Extremity Functional Performance Indexes of Female Athletes With Dynamic Knee Valgus

“…Myer et al compared the effects of 8-week plyometric training and balance training on the strength and balance of 19 high-school female athletes [34]. Their results showed an increase in power and vertical jumps in both groups.…”