The Effect of Plyometric Training in Volleyball Players: A Systematic Review
Abstract
:1. Introduction
2. Materials and Methods
2.1. Literature Search Strategy
2.2. Selection Criteria
2.3. Assessment of Methodological Quality
2.4. Data Extraction and Analysis
3. Results
3.1. Search, Selection and Inclusion of Publications
3.2. Studies Score
3.3. Data Organization
3.3.1. Effects of Plyometric Training on Vertical Jump Performance
3.3.2. Effects of Plyometric Training on Strength Performance
3.3.3. Effects of Plyometric Training on Horizontal Jump
3.3.4. Effects of Plyometric Training on Flexibility
3.3.5. Effects of Plyometric Training on Agility/Speed
4. Discussion
4.1. Effect of Plyometric Training on Vertical Jump Performance
4.2. Effects of Plyometric Training on Strength
4.3. Effects of Plyometric Training on Horizontal Jump
4.4. Effects of Plyometric Training on Flexibility
4.5. Effects of Plyometric Training on Agility/Speed
5. Conclusions
Author Contributions
Funding
Conflicts of Interest
References
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Study | Quality Score | Study | Quality Score |
---|---|---|---|
Martel, Harmer [42] | 0.55 | Turgut, Colakoglu [43] | 0.82 |
Hewett, Stroupe [44] | 0.45 | Radu, Făgăraş [45] | 0.73 |
Lehnert, Lamrová [46] | 0.36 | Hrženjak, Trajković [47] | 0.32 |
Gjinovci, Idrizovic [48] | 0.77 | Trajkovic, Kristicevic [49] | 0.41 |
Ramlan, Pitil [50] | 0.41 | Çankaya, Arabacı [51] | 0.32 |
Milić, Nejić [52] | 0.50 | Mroczek, Superlak [53] | 0.32 |
Vassil and Bazanovk [54] | 0.27 | Bashir, SulehHayyat [55] | 0.41 |
Idrizovic, Gjinovci [56] | 0.73 | Çımenlı, Koç [57] | 0.41 |
Myer, Ford [58] | 0.68 | Sheikh and Hassan [59] | 0.55 |
Veličković, Bojić [60] | 0.55 |
Study | Sex | Age (Mean) and Competitive Level | n | Design | Training Protocol | Main Results |
---|---|---|---|---|---|---|
Martel, Harmer [42] | Women | Aquatic group: 14 yo Control group: 15 yo | 19 | Randomized controlled trial; 6-week period intervention | Aquatic plyometric training (APT): 2 × week; 45 min. Power skips, spike approaches, single- and double-leg bounding and squat jumps progressively increased from two times per session to five times per session. Bouts increased from 10 s to 30 s of maximal jump during the period. Depth jumps were performed involving three submerged boxes also progressively increasing the number of times session during the period. Control group (CG): a flexibility supervised program was conducted twice a week, consisting of three sets of 8–10 static stretches for 30 s each. | Meaningful increases in VJ were found after 4 weeks in both groups (3% in APT and 5% in CG). After 6 weeks, the APT improved 8% in comparison to the 4-week period, and no significant changes were found in control. Differences between groups revealed that players in APT jumped 1.5 cm higher than CG in baseline and 3.9 cm after the intervention period. |
Lehnert, Lamrová [46] | Women | 14.8 yo | 11 | Case reports; 8-week period intervention | 2 × week The training program was divided into three cycles. The number of sets varied between 3 and 4, and the repetitions between 8 and 10. No information about the resting period was provided. | The standing VJ increased from 29.50 cm at the baseline to 30.45 cm after 4 weeks of the program and 33.54 cm at the sixth week after the completion of the program. |
Milić, Nejić [52] | N.R. | 16 yo | 46 | Case reports; 6-week period intervention | Plyometric training group: 2 to 3 times per week (15 sessions in total during the experimental period). Five exercises (hurdle jump, depth jump, box jump sideways, lunge jumps and vertical jumps) for explosive leg strength. The number of sets varied between 2 and 4, and the repetitions between 6 and 12 during the training period. | Meaningful improvements were found in the plyometric training group: The two-foot takeoff block jump improved 3.53 cm; the right foot takeoff block jump improved 3.44 cm; the left foot takeoff block jump improved 4.05 cm; the two-foot takeoff spike jump improved 5.22 cm; the right foot takeoff spike jump improved 4.34 cm; the left foot takeoff spike jump improved 5.39 cm; the standing depth jump improved 17.95 cm; and the triple standing jump improved 72 cm. |
Vassil and Bazanovk [54] | Men and women | 14.4 for women and 17.0 yo for men | 21 | Case reports; 16-week period intervention | Twice a week. Squat jumps, lateral box push-offs, overhead throws, split squats, power drop, depth jumps, lateral hurdle jumps, plyometric push-ups and single-leg lateral hops were implemented. Each session had six exercises repeated twice (two sets), varying the repetitions between 8 and 15. | VJ meaningfully improved in girls from 45.3 to 49.9 cm. Despite no significant changes being found, the jump’s height also increased in men from 62.1 to 67.2 cm. |
Idrizovic, Gjinovci [56] | Women | 16.6 yo | 47 | Randomized controlled trial; 12-week period intervention | Three groups: plyometric, skill-based and control. The plyometric and skill-based groups had two sessions per week in addition to their regular training. The plyometric training lasted 10–15 min/session, and the skill-based training lasted 20–30 min. The plyometric training consisted of upper and lower limb exercises. The sets of plyometrics per training varied between 5 and 6, and the repetitions between 1 and 5. Rest between sets varied between 2 and 5 min. The skill-based training consisted of volleyball drills, small-sided games and real-games drills. | The counter-movement jump improved 16.9% in the plyometrics group, 9% in the skill-based group, and 8.5% in the control group. Post hoc analysis revealed better effects of plyometrics in comparison with the other two training groups for counter-movement jump performance. |
Myer, Ford [58] | Women | 15.9 yo in plyometric group and 15.6 yo in balance group | 18 | Randomized controlled trial; 7-week period intervention | Two experimental groups: plyometric and balance. Both experimental groups participated in a common resistance training protocol. Eighteen experimental training sessions were completed. Plyometric training included (among other drills) wall jumps, squat jumps tuck jump, line jumps, lunge jumps, forward jumps and box drops. The time dedicated to each exercise varied between 10 and 20 s, and the repetitions between 3 and 10. | Plyometric training significantly increased knee flexion at the initial contact and the maximum angle in comparison to the control group during drop vertical jump tests. However, balance training increased maximum knee flexion during medial drop landing in comparison to plyometric. Both training protocols were effective in reducing lower extremity valgus measures at the hip and at the ankle and both reduced lower extremity valgus measures at the knee during a single-limb dynamic stabilization task. |
Veličković, Bojić [60] | Women | 14 to 16 yo | 30 | Case reports; 12-week period intervention | Experimental group had two sessions/week. No information about the training exercises or planification was provided. | Significant improvements in the experimental group were observed in the squat jump (+5.93 cm), counter-movement jump (+4.98 cm), drop jump (4.83 cm), and leg squat jump with preparation (+3.67 cm). |
Turgut, Colakoglu [43] | Women | Weighted jump rope group: 15.0 yo; standard jump rope group 14.1 yo; control group: 14.4 yo | 25 | Randomized controlled trial; 12-week period intervention | Both training groups participated in three sessions/week. The control group did not participate in any training protocol. The weighted jump rope performed rope jumping with weighted ropes (600 g and 695 g). The standard jump rope consisted of a cable rope which weighed between 100 and 160 g. The training protocol for both groups varied between 30 and 60 s per repetition and between 1 and 3 sets. | The power during counter-movement jump tests was significantly improved by the weighted jump rope protocol in comparison to the control group (mean difference of 11.83 Watts). However, no meaningful differences were found between experimental groups. |
Radu, Făgăraş [45] | Women | 16 to 17 yo | 15 | Case reports; 10-week period intervention | Two plyometric sessions per week. The following exercises were included in the program: double leg and single-leg jumps; squat jumps; crossover jumps; increase and decrease jumps; broad jumps; box hop jumps; scissors jumps; single leg bounding; and power skipping. | Players meaningfully improved their overall performance at flight time, contact time, height, and power during the 15-s and 30-s jumping tests. No meaningful changes were found in stiffness. |
Gjinovci, Idrizovic [48] | Women | 21.9 yo | 41 | Randomized controlled trial; 12-week period intervention | Two experimental groups: plyometric and skill-based. Each group had two sessions per week. Plyometric training included lower-body exercises (leg hops, vertical jumps, tuck jumps, lateral/diagonal jumps, broad jumps, obstacle jumps, box jumps, and drop jumps) and upper body exercises (throwing exercises). The total of sets/week varied between 12 and 24 depending on the body part, and the repetitions between 40 and 58/week. Skill-based training consisted of volleyball drills, small-sided games, and game drills. | Both groups showed meaningful improvements in counter-movement jump performance. The plyometric group had an improvement of 27.6%, and the skill-based group had an improvement of 18%. Plyometric training was largely better than skill-based training considering the effects on counter-movement jump performance. |
Hewett, Stroupe [44] | Women | 15 yo | 20 | Case reports; 6-week period intervention | Experimental group had three sessions per week. The program followed three phases: Technique phase (2 first weeks), fundamentals phase (using a proper technique to build strength and power) and performance phase (focusing on achieving maximal jumping). | The plyometric group meaningfully improved vertical jump performance by 9.2%. Decreases in peak landing forces were observed. |
Hrženjak, Trajković [47] | Women | Youth and junior plyometric group: 16.18 yo. Control group: 16.3 yo. | N = 60 Plyometric group (n = 31); control group (n = 29) | Randomized controlled trial; 6 -week period intervention | 6 weeks; five training sessions per week (90 to 120 min). The number of training sessions was 15. The set model for development of explosive leg power consisted of five exercises, and exercises were done in the first part of the training session, after a 30-min warm-up. | Both the plyometric and the control group showed significant improvements (p < 0.05) in joint kinematics from pre- to post-training on most of the measures for linear velocity, except for the linear velocity in the hips during the eccentric phase (p = 0.669 for the plyometric group, p = 0.595 for the control group), where none of the group showed significant improvement. |
Trajkovic, Kristicevic [49] | Women | 17 yo | 60 | Case reports; 6-week period intervention | Twelve sessions were completed during the experimental period. The plyometric training program consisted of the following exercises: hurdle jumps, depth jumps, lateral jumps over box jumps, lunge jumps and vertical jumps. The number of sets per session varied between 2 and 4, and the repetitions between 6 and 12. | Meaningful within-plyometric group improvements were observed in right (+2.36 cm) and left (+2.48 cm) foot block jump, crossover jump (+2.64 cm) and sidestep block jump (+3.36 cm) performance. Changes were also significantly different from the control group. |
Çankaya, Arabacı [51] | Women | 16 yo | 10 | Case reports; 4-week period intervention | Six experimental sessions per week. Three sets of 30 jumps were added to the regular training session. | Meaningful increases in jumping height were found between the baseline (33.8 cm) and weeks 3 (36.0 cm) and 4 (36.4 cm). |
Ramlan, Pitil [50] | Men and women | 21 yo | 12 | Randomized controlled trial; 4-week period intervention | Two experimental groups: Plyometrics on grass and plyometrics on concrete surface. Both groups trained twice a week with the same number of sets, repetitions and resting time. The programs included the following exercises: drop from a platform, double leg jump over a hurdle, double leg drop jump and double leg drop jump over a hurdle. The number of repetitions varied between 3 and 6 sets of 12 and 7 repetitions, depending on the exercise. | Both groups improved their squat and counter-movement jumps after the training period. The plyometrics group on grass improved from 38.83 to 42.00 cm in the squat jump, and the plyometrics group on concrete from 39.33 to 41.50 cm. Moreover, the plyometrics group on grass improved their counter-movement jumps from 36.83 to 40.17 cm, and the plyometrics group on concrete from 35.33 to 39.00 cm. No significant differences between groups were found. |
Study | Sex | Age (Mean) and Competitive Level | n | Design | Training Protocol | Main Results |
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Martel, Harmer [42] | Women | Aquatic group: 14 yo control group: 15 yo | 19 | Randomized controlled trial; 6-week period intervention | Aquatic plyometric training (APT): 2 × week; 45 min. Power skips, spike approaches, single- and double-leg bounding, and squat jumps progressively increased from two times per session to five times per session. Bouts increased from 10 s to 30 s of maximal jump during the period. Depth jumps were performed involving three submerged boxes also progressively increasing the number of times session during the period. Control group (CG): A flexibility supervised program was conducted twice a week, consisting of three sets of 8–10 static stretches for 30 s each. | There were no significant differences in concentric peak torque in either the dominant or nondominant leg between the APT and traditional volleyball training groups at baseline. Similar significant improvements in concentric peak torque were observed in the dominant leg of both groups when comparing baseline values with those obtained after 6 weeks. The improvements in both groups were similar for knee extension and flexion at both 60º and 180º. |
Hewett, Stroupe [44] | Women | 15 yo | 20 | Case reports; 6-week period intervention | Experimental group had three sessions per week. The program followed three phases: technique phase (two first weeks), fundamentals phase (using a proper technique to build strength and power), and performance phase (focusing on achieving maximal jumping). | Isokinetic peak torque increased 26% in the non-dominant leg and 13% in the dominant leg. The hamstring-to-quadriceps muscle peak torque ratio increased 13% on the dominant side and 26% on the non-dominant side. |
Mroczek, Superlak [53] | Men | 21 yo 2nd league | 16 | Case reports; 6-week period intervention | Measuring muscle stiffness: Three measurements performed once per week over 6 consecutive weeks of plyometric training (before the warm-up): In week 0, week 4 (the effects of the training completed in week 3) and week 6 (the effects of the training carried out in week 5). Individual assessments lasted up to 4 min, and the participants underwent them in a random order. | The analysis of stiffness levels in the posterior parts of the thigh revealed significant differences between the points in the left and right limbs only in the posterior muscles. Significant differences were observed for the semitendinosus immediately before the experiment started, whereas the differences were insignificant in the fourth and sixth training sessions. |
Bashir, SulehHayyat [55] | Men | N. R. | 45 G1—plyometric training (15); G2—weight and plyometric (15); G3—control group (15) | Randomized controlled trial; 12-week period intervention | Group I and II underwent respective training programs for 3 days per week for 12 weeks under the instruction and supervision of the investigator. Group-I performed plyometric training with a training intensity of 65%–80% of their 1RM and the subjects of experimental Group-II performed a combination of weight and plyometric training with a training intensity of 65%–80% of their 1RM. | Differences in muscular strength between plyometric training and control groups were significant at the 0.05 level of confidence. No significant difference between plyometric and combination of weight and plyometric training groups (0.37) in muscular strength after the training program. Differences in muscular endurance between plyometric training and control groups and a combination of weight and plyometric training and control group were significant. No significant difference between plyometric and combination of weight and plyometric training groups on muscular endurance after the training program. |
Study | Sex | Age (Mean) and Competitive Level | n | Design | Training Protocol | Main Results |
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Milić, Nejić [52] | N.R. | 16 yo | 46 | Case reports; 6-week period intervention | Plyometric training group: 2 to 3 times per week (15 sessions in total during the experimental period). Five exercises (hurdle jump, depth jump, box jump sideways, lunge jumps and vertical jumps) for explosive leg strength. The number of sets varied between 2 and 4, and the repetitions between 6 and 12 during the training period. | A considerable increase in jumping skill was found among the members of the experimental group. Regarding the standing long jump, results reveal significant values (F = 5.55; p = 0.024). |
Vassil and Bazanovk [54] | Men and women | 14.4 for women and 17.0 yo for men | 21 | Case reports; 16-week period intervention | Twice a week. Squat jumps, lateral box push-offs, overhead throws, split squats, power drop, depth jumps, lateral hurdle jumps, plyometric push-ups and single-leg lateral hops were implemented. Each session had six exercises repeated twice (two sets), varying the repetitions between 8 and 15. | The women averaged changes from 194.8 ± 13.2 cm to 203.3 ± 13.2 cm (p > 0.05). and men’s results averaged improvements of 240.9 ± 16.7 cm to 248 ± 15.5 cm (p > 0.05). The women’s average depth leap long jump girl’s group average increased from 185.3 ± 14.7 cm to 193.8 ± 13.6 cm (p > 0.05), and the men’s results averaged an increase from 238.3 ± 17 cm to 246.4 ± 17.7 cm (p > 0.05). |
Gjinovci, Idrizovic [48] | Women | 21.9 yo | 41 | Randomized controlled trial; 12-week period intervention | Two experimental groups: Plyometric and skill-based. Each group had two sessions per week. Plyometric training included lower-body exercises (leg hops, vertical jumps, tuck jumps, lateral/diagonal jumps, broad jumps, obstacle jumps, box jumps and drop jumps) and upper body exercises (throwing exercises). The total of sets/week varied between 12 and 24 depending on the body part, and the repetitions between 40 and 58/week. Skill-based training consisted of volleyball drills, small-sided games and game drills. | The plyometric group significantly (p < 0.05) reduced their body-mass (trivial ES differences; 1% pre- to post-measurement changes) and improved their performance in the horizontal jump test (moderate ES differences; 7.6% changes). Players involved in skill-based-conditioning improved their capacities for horizontal jumping (small ES differences; 3.1% changes). |
Çımenlı, Koç [57] | Male | 18 to 24 yo | N = 36 12 control group, 12 wooden surface group, 12 synthetic surface group | Randomized controlled trial; 12-week period intervention | Plyometric training was practiced 3 days per week for 8 weeks. Each training session lasted about 50–60 min. Subjects performed 1 or 2 sets of 10 repetitions according to the training number (1 to 24). The tests applied to verify the horizontal jump were the right and left foot jump; double foot jump; right and left foot by taking a step. | In intra-group comparisons of the control group’s right foot, left foot, double foot and left foot by taking one step jump and the experimental group’s right foot, left foot, double foot, right foot by taking one step jump and left foot by taking one step jump values displayed a significant difference (p < 0.05). However, the experimental group’s right foot taking one step jump values did not differ significantly from the control group’s. During the post-test comparisons between groups, a significant difference was found between the right foot, taking a step with the right foot, and taking a step with the left foot values (p < 0.05). On the other hand, the right foot and double foot jump values did not differ significantly. |
Study | Sex | Age (Mean) and Competitive Level | n | Design | Training Protocol | Main Results |
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Idrizovic, Gjinovci [56] | Women | 16.6 yo | 47 | Randomized controlled trial; 12-week period intervention | Three groups: Plyometric, skill-based and control. The plyometric and skill-based groups had two sessions per week in addition to their regular training. The plyometric training lasted 10–15 min/session, and the skill-based training lasted 20–30 min. The plyometric training consisted of upper and lower limb exercises. The sets of plyometrics per training varied between 5 and 6, and the repetitions between 1 and 5. Rest between sets varied between 2 and 5 min. The skill-based training consisted of volleyball drills, small-sided games and real-games drills. | The main significant analysis of variance effects for time was observed for SIT-AND- REACH (F = 75.93, p < 0.01; small ES). Significant group × time interactions were observed SIT-AND-REACH (F = 11.70, p < 0.01; large ES). Post hoc differences were significant for SIT-AND-REACH, with better training effects of plyometric and skill-based conditioning when compared with the control program (9.1%; almost certainly positive). |
Turgut, Colakoglu [43] | Women | Weighted jump rope group: 15.0 yo; standard jump rope group 14.1 yo; Control group: 14.4 yo | 25 | Randomized controlled trial; 12 week period intervention | Group I—Weighted jump rope training group: Performed rope jumping with weighted ropes and followed the program for twelve weeks, three times weekly. Group II—Standard jump rope training group: Followed the program for twelve weeks, three times weekly. Control Group: Followed a routine volleyball training program. Anaerobic power was measured by a vertical jump test (Lewis formula: Power = √4.9 x body mass (kg) × √vertical jump score (m) × 9.81); 30 m sprint test; hexagonal obstacle test and zigzag test; sit and reach test. | There was a statistically significant main effect of time (F = 59.05; p < 0.001) for sit and reach test outcomes (24.9 cm for recordings at baseline versus 28.5 cm for recordings after 12 weeks of training), indicating that all groups gained flexibility according to sit and reach test results. |
Study | Sex | Age (Mean) and Competitive Level | n | Design | Training Protocol | Main Results |
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Lehnert, Lamrová [46] | Women | 14.8 yo | 11 | Case Report; 8-week period intervention | Tests before and after plyometric sessions: Standing vertical jump (height of the jump in cm), vertical jump with approach (height of the jump in cm), shuttle run for 6 × 6 m 2 × week The training program was divided into three cycles. The number of sets varied between 3 and 4, and the repetitions between 8 and 10. No information about the resting period was provided. | Positive trend with differences (with no significant values—Z = 3.01) between speed values during the training program. |
Idrizovic, Gjinovci [56] | Women | 16.6 yo | 47 | Randomized controlled trial; 12-week period intervention | Three groups: Plyometric, skill-based and control. The plyometric and skill-based groups had two sessions per week in addition to their regular training. The plyometric training lasted 10–15 min/session, and the skill-based training lasted 20–30 min. The plyometric training consisted of upper and lower limb exercises. The sets of plyometrics per training varied between 5 and 6, and the repetitions between 1 and 5. Rest between sets varied between 2 and 5 min. The skill-based training consisted of volleyball drills, small-sided games and real-games drills. | The main effects for groups were significant for SPRINT20M (F = 3.77, p < 0.05; large ES). Post hoc analyses indicated greater effects of plyometric training in comparison with the other two training programs for SPRINT20M. |
Sheikh and Hassan [59] | Male | Between 18 and 22 yo | N = 45 Experimental Group: I and II (15 + 15) Control Group: 15 | Randomized controlled trial; 12-week period intervention | Group I and II—12 week, 3 × week (45 min per session) Exercises: 50 m sprint; shuttle run; side to side leg bounding, jump to box; tuck jump; depth jump. Group I: Plyometric training with weighted vest (2 kg) Group II: Plyometric training without weighted vest Side to side leg bounding, jump to box, tuck jump, depth jump. These exercises were performed for 45 min each day. | There is a significant difference between the plyometric training with a weighted vest group and the control group as well as between the plyometric training without a weighted vest group and the control group in terms of agility. Twelve weeks of plyometric training with a weighted vest resulted in greater improvements than twelve weeks of plyometric training without a weighted. |
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Silva, A.F.; Clemente, F.M.; Lima, R.; Nikolaidis, P.T.; Rosemann, T.; Knechtle, B. The Effect of Plyometric Training in Volleyball Players: A Systematic Review. Int. J. Environ. Res. Public Health 2019, 16, 2960. https://doi.org/10.3390/ijerph16162960
Silva AF, Clemente FM, Lima R, Nikolaidis PT, Rosemann T, Knechtle B. The Effect of Plyometric Training in Volleyball Players: A Systematic Review. International Journal of Environmental Research and Public Health. 2019; 16(16):2960. https://doi.org/10.3390/ijerph16162960
Chicago/Turabian StyleSilva, Ana Filipa, Filipe Manuel Clemente, Ricardo Lima, Pantelis T. Nikolaidis, Thomas Rosemann, and Beat Knechtle. 2019. "The Effect of Plyometric Training in Volleyball Players: A Systematic Review" International Journal of Environmental Research and Public Health 16, no. 16: 2960. https://doi.org/10.3390/ijerph16162960
APA StyleSilva, A. F., Clemente, F. M., Lima, R., Nikolaidis, P. T., Rosemann, T., & Knechtle, B. (2019). The Effect of Plyometric Training in Volleyball Players: A Systematic Review. International Journal of Environmental Research and Public Health, 16(16), 2960. https://doi.org/10.3390/ijerph16162960