Effects of plyometric training on change-of-direction speed among university student
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1 199 1 Effects of plyometric training on change-of-direction speed among university student Nahoko Koya 1 Abstract This study investigated the effects of plyometric training on change-of-direction speed (CODS) among college athletes who specialized in ball sports. Forty male college athletes (age, years; height, cm; Weight, kg) were participated in this study. The participants were randomly divided into 2 groups: training group and control group. The subjects in the training group had a 12-week plyometric training session. The subjects in this control group had no training sessions. Before and after the 12-week period, all subjects had a testing session to evaluate their physical abilities. In the training group, significant improvements were observed in all comparisons including all jumping items, straight-line sprinting, and CODS ( p<0.05) and effects size was great. Moreover an improvement in J and RJ-index could make advance on CODS significantly. Key words: plyometric training, CODS, straight sprint, ball sports Change of direction; COD Sheppard & Young, 2006 COD Gambetta, 1996; Gabbett, 2002; Sheppard & Young, 2006 erstegen and Marcello, 2001 COD Young et al., 1996 Young 2006 COD Change of direction speed; CODS COD 4 3 Young et al, 2001 Young 2006 CODS SSC Stretch-shortening cycle CODS SSC SSC Komi, 2000 SSC 1 Faculty of Sports Science, Kyushu Kyoritsu University
2 CODS Baker, 1999; Sheppard, 2003, 2004; Young et al., 1996; Young et al., G Baker, 1999; Sheppard, 2003, 2004; Young et al., 1996; Young et al., 2001 CODS Malisoux et al., 2006; Miller et al., COD COD COD COD COD 2005 CODS CODS Baker, 1999; Tsitskaris et al., 2003; Young et al., 1996 CODS CODS Young et al., 2001CODS COD CODS Young & Farrow, 2006 Brughelli 2008 CODS CODS CODS CODS Brughelli et al., 2008 COD CODS CODS COD CODS CODS CODS COD age, years; height, cm; Weight, kg; career, years 20 age, years; height,
3 201 cm; Weight, kg; career, years Table 1 NSCA Table 1 12-week Plyometric training program for the Training group Week Plyometric Drills Sets Reps Intensity direction Ankle hops Ankles hops with double arm action Side to side ankle hops Jump and reachardle jumps (40cm) ateral jumps (40cm) Box jumps (40cm) exagon drill Double leg hops Double leg hops (lateral) Single leg push off Single leg push off (lateral) Prancing Gallop Skips Knee tuck jumps Squat jumps Bat kick jumps Split jumps Scissors jumps ateral hardle hops double leg ateral hardle jumps double leg Depth jumps (drop box heights 0.30m) Depth and leaps (drop box heights 0.30m) Scissors jumps Double scissors jumps Standing long jump Alternate leg push off Alternate leg push off (lateral) Box jumps (box heights 0.30m) Depth and leaps (drop box heights 0.30m) Depth squat jumps (drop box heights 0.30m) Gallop Skips Power skips Standing 3 jumps alternate leg Depth jumps (drop box heights 0.30m) ardle hops single leg ateral hardle jumps single leg ateral hardle crossover jumps single leg exagon drill Scissors jumps Double scissors jumps ardle jumps double leg ateral hardle jumps double leg ardle hops single leg ateral hardle jumps single leg ateral hardle crossover jumps single leg vertical lateral horizontal
4 NSCA2003 NSCA, CODS CODS Australian Sports Commission ASC 4 Change of Direction/Acceleration Sideways Agility Test eft and Right Change of Direction / Acceleration Forward Agility Test eft and Right Australian Sports Commission, 2000 Fig. 1 4 CODS Sideways 180 Forward 90 Brower Timing Systems COD m 5m Brower Timing Systems 3 6 J 6 6J 2 6J RJ-Index 1995b DK SJ SJRSJ S3J t effect size Cohen, 1988 CODS CODS 5 SPSSver.18
5 m Start/Finish gate a. Sideways (cutting 180 degree) Using the line, mark out the points of the course. The starting tape is placed 30cm to the right of the singles sideline, level with the line (for the right-side test). Set up the timing lights at the start and finish gate. a. Sideways A 1. The subject should start when ready, as light gate timing will start automatically (point A). 2. The subject side steps 4.1m to touch the center mark on the line. 3. Subjects turns and runs back along baseline until crossing the gates. 4. The subject s foot must touch or over the mark in order for the trial to be valid. 5. Repeat the test on the opposite side. 4.1 m Finish gate b. Forward (cutting 90 degree) Using the line, mark out the points of the course. The starting tape is placed 30cm to the right of the singles sideline, level with the line (for the right -side test). Set up the timing lights at the start and finish gate. 4.1 m b. Forward A Start gate 1. The subject should start when ready, as light gate timing will start automatically (point A).. 2. The subject side steps 4.1m along the line to touch the mark on the line. 3. Subjects then runs naturally forward through the finish gates (4.1m). 4. The subject s foot must touch or over the mark in order for the trial to be valid. 5. Repeat the test on the opposite side. Fig. 1 Change-of-Direction/ Acceleration Agility Test procedures Table 2 CODS p<0.05 SJR ES 0.60 ES CODS total: ES 0.42, Forward left start: ES 0.60 RJ-Index ES 0.50 SJ ES 0.27 S3J ES 0.37 p<0.05 CODS Forward left start RJ-IndexCODS total SJ S3J CODS Forward left start 1 CODS CODS CODS Table 3 J RJ-Index 2 Y x x 2 x 1 J x 2 RJ-Index F p R CODSJ RJ-Index 36 CODS 180 Sideways 90 Forward CODS Sideways J RJ-Index 2 Y x x 2 x 1 J x 2 RJ-Index F p 0.000
6 Table 2 Comparison of test results mean SD among the 2groups in pre- and post test Test Items Training Group Control Group Pre Post ES Pre Post ES CODS Sideways Forward right start sec * left start sec * right start sec * left start sec * * 0.60 total sec * * 0.42 Straight sprint 5m sprint sec * m sprint sec * J cm * RJ-Index m/sec * * 0.50 SJ m * SJR m * SJ m * * 0.27 S3J m * * 0.37 *: Significant difference from pre to post p< 0.05 ES: effect size Table 3 The Results of Stepwise Multiple Regression Analysis for CODS Regression analysis of prediction the CODS from tests ariable B SEB r Step 1 Step 2 J *.532 SEE.373 R J *.532 RJ-Index *.375 SEE.358 R R B Standard coefficient, SEB Standard error of regression coefficient, Standard regression soefficient, r Correlation coefficient, SEE Standard error of estimate, R 2 Coefficient of determination, R 2 R 2 of determination, * p R CODS Sideways J RJ-Index 37 Table 4-1 CODS Forward J RJ-Index SJR 3 Y x x x 3 x 1 J x 2 RJ- Index x 3 SJR F p R CODS Forward J RJ-Index SJR 22 Table 4-2
7 205 Table 4-1 The Results of Stepwise Multiple Regression Analysis for CODS (Sideways) Regression analysis of prediction the CODS (Sideways) from tests ariable B SEB r Step 1 Step 2 J *.554 SEE.236 R J *.554 RJ-Index SEE.228 R R Table 4-2 The Results of Stepwise Multiple Regression Analysis for CODS (Forward) Regression analysis of prediction the CODS (Forward) from tests ariable B SEB r Step 1 Step 2 Step 3 J *.359 SEE.201 R J *.359 RJ-Index SEE.198 R J RJ-Index SJR SEE.196 R R B Standard coefficient, SEB Standard error of regression coefficient, Standard regression soefficient, r Correlation coefficient, SEE Standard error of estimate, R 2 Coefficient of determination, R 2 R 2 of determination, * p 0.05 CODS NSCA CODSTable 2 5m
8 CODS 90 COD Forward left start ES : 0.60 ES : CODS 180 CODS Sideways CODS T-test 11 Illinois agility test 10 CODS COD Brughelli et al., 2008; Young et al., 1996; Young et al., COD 1 8m 2 CODS 1 COD Komi, 1986, 1987; äkkinen et al, 1985, 1994 Komi, 1986; äkkinen et al, 1985McBride 2002 CODS CODS 180 Sideways COD S3J S3J SSC ES : 0.92 ES : 0.37 S3J CODS CODSJ RJ-Index 2 CODS 36 CODS 180 Sideways 90 Forward Sideways J RJ-Index 37 Forward J RJ-Index SJR 22 RJ-Index p<0.05 Table 2 J CODS CODS Malisoux, 2006 Miller, 2006
9 207 Miller CODS Brughelli 2008 CODS SJR, SJ CODS J NSCA, 2003 SSC 10 CODS NSCA CODS CODS 2 CODS COD 12 CODS 4 CODS J RJ-Index CODS Australian Sports Commission (2000) Physiological tests for elite athletes. first edition, ower Mitcham, uman Kinetics, Australia, pp Baker, D. (1999) A comparison of running speed and quickness between elite professional and young rugby league players, Strength & Conditioning Coach, 7 (3) : 3 7. Brughelli, M., Cronin, J., evin, G. and Chaouachi, A. (2008) Understanding change of direction ability in sport, Sports Med., 38 (12) : Cohen J. (1988) Statistical power analysis for the behavioral sciences. illsdale (NJ): awrence Erlbaum.,G.,,B.,, T.(1999),,,,, pp Fatouros, I.G., Jamurtas, A.Z., eontsini, D., Taxildaris, K., Aggelousis, N., Kostopoulos, N., & Buckenmeyer, P. (2000) Evaluation of plyometric exercise training, weight training, and their combination on vertical jumping performance and leg strength. Journal of Strength & Conditioning Research, 14 (4) : Gabbett, T.J. (2002) Physiological characteristics of junior and senior rugby league players, British Journal of Sports Medicine, 36 (5) : Gambetta,. (1996) In a blur: ow to develop sport-specific speed, Sports Coach, 19 : äkkinen, K., Komi, P.. and Alen, M. (1985) Effect of explosive type strength training on isometric force and relaxation-time, electromyograhic and muscle fibre characteristic of leg extensor muscles. Acta physiology Scandinavia, 125 : äkkinen, K. (1994) Neuromuscular adaptation during strength training, ageing, detraining, and immpbilization. Critical Reviews in Physical and Rehabilitation Medicine, 14 : Komi, P.. (1986) Training of muscle strength and power. Interaction of neuromotoric, hypertrophic, and mechanical factors. International Journal of Sports medcine, 7(Suppl.): Komi, P.. (1987) Neuromuscular factors related to physical performance. Medicine Sports Science, 26 : Komi, P.. (2000) Stretch-shortening cycle- a powerful model to study normal and fatigued muscle, Journal of Biomechanics, 33 (10) : Makaruk,., & Sacewicz, T. (2010) Effects of plyometric training on maximal power output and jumping ability, uman Movement, 11 (1) : Makaruk,., & Sacewicz, T. (2010) Effects of plyometric training on maximal power output and jumping ability, uman Movement, 11 (1) : Malisoux., Francaux M., Nielens., et al. (2006) Stretch-shortening cycle exercises; an effective training paradigm to enhance power output of human single muscle fibers. Journal of Applied Physiology, 100 (3) : Mcbridge JM., Triplett-Mcbride T., Davie A., et al. (2002) The effect of heavy vs light-load jump squats on the development of strength, power and speed. J. Strength Cond. Res., 16 (1) ; 75
10 Miller, M.G., erniman,j.j., Richard, M.D., Cheatham, C.C., & Michael, T.J. (2006) The effects of a 6-week training program on agility. Journal of Sports Science and Medicine, 5, NSCA 2003 & pp ,, Sheppard, J.M. (2003) Strength and conditioning exercise selection in speed development, Strength & Conditioning Journal, 25 (4) : Sheppard, J.M (2004) Improving the sprint start with strength and conditioning exercises, Modern Athlete and Coach, 42 (1) : Sheppard, J.M., & Young, W.B. (2006) Agility literature reviewclassifications, training and testing, Journal of Sports Science, 24 (9) : NO Tsitskaris, G., Theoharopoulos, A., & Garefis, A. (2003) Speed, speed dribble and agility of male basketball players playing in different positions, Journal of uman Movement Studies, 45 (1) : erstegen, M., and B. Marcello. (2001) Agility and coodination. In: Performance Sports Conditioning. B.Foran, ed. Chanpaign, I: uman Kinetics. pp Wilt, F. (1975) Plyometrics-what it is and how it works, Athletic Journal, 55 (76) : Young, W., Benton, D., & John Pryor, M. (2001) Resistance training for short sprints and maximum-speed sprints, Strength & Conditioning Journal, 23 (2) : 7. Young, W., & Farrow, D. (2006) A review of agility- Practical applications for strength and conditioning, Strength & Conditioning Journal, 28 (5) : Young, W., awken, M., & McDonald,. (1996) Relationship between speed, agility and strength qualities in Australian Rules football, Strength Conditioning Coach, 4 (4) : 3 6. Young, W.B., McDowell, M.., & Scarlett, B.J. (2001) Specificity of sprint and agility training methods. Journal of Strength & Conditioning Research, 15 (3) : ) 2005 pp a b
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