SUMMIT Scienze Motorie Roma 24 ottobre 2015 PROVOCATORI: INNOVAZIONE E FUTURO NELLE SCIENZE MOTORIE. Roberto Benis

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1 SUMMIT Scienze Motorie Roma 24 ottobre 2015 PROVOCATORI: INNOVAZIONE E FUTURO NELLE SCIENZE MOTORIE Roberto Benis Dott. Scienze Motorie, Preparatore Fisico Professionista, Osteopata, Ph.D. student roberto.benis@unimi.it

2 THE EFFECTS OF 8 WEEKS OF PLYOMETRIC TRAINING ON SPRINT AND JUMP PERFORMANCE IN FEMALE HIGH SCHOOL BASKETBALL PLAYERS Benis, R.1,; Rossi, R.1; Russo, L.2,; La Torre, A.1 1. Department of Biomedical Science for Health, University of Milan 2. Department of Applied Clinical and Biomedical Science, University of L Aquila

3 Introduction: Many studies of match-analysis have recorded a great number of jumps, sprints and change of direction during a basketball competitions (Ben Abdelkrim et al., 2007; McInnes et al., 1995). Although these high intensity activities represent a small portion of the total game time, causing 42% of the energy expenditure, they are believed to be very important for the result of a match. Objective: The aim of this study is evaluate the influence of plyometric program on sprint and jump performance in female basketball players. Hypothesis: Does a specific plyometric training in female basketball players practice improved jump and sprint?

4 Methods: Twenty- four young female basketball players (15.9±0.8 y- o; 170.7±7 cm; 61.5±8.2 kg) were involved in a 8- wks protocol consisfng of 2 session/week with 6-7 exercises in accordance with NSCA plyometric guideline.

5 Plyometric training protocol Low impact workout Type of exercises: foot work-skipping e jumps. Low impact exercises with coordination and control movement Moderate/medium impact workout Type of exercises: bouncing-jumps-hops Medium joint impact and medium neuromuscular intervention High impact workout Type of exercises jumps-hops-depht jump High joint impact and high neuromuscular intervention From NSCA guidelines mod

6 Description of plyometric training protocol. List of exercises Low intensity (1-2 week) twice sessions per week Low- medium intensity twice sessions per week (3-4 week) Medium - high intensity (5-6 week) twice sessions per week high intensity (7-8 week) twice sessions per week Skipping 3 exer. x 3 x 20 rps 3 exer. x 3 x 30 rps 3 exer. x 4 x 20 rps 3 exer. x 4 x 30 rps footwork exercises 3 exer. x 1 x 5 meters or 5 seconds Ankle hops in place 2 s x 5 rps 2 s x 5 rps 3 exer. x 1 x 5 meters or 5 seconds 4 exer. x 1 x 5 meters or 5 seconds Side- to- side ankle 1 s x 10 rps 2-3 s x 10 rps 2-3 s x 10 rps 3 s x 12 rps Lateral cone hops 2 s x 12 rps 3 s x 12 rps 4 exer. x 1 x 5 meters or 5 seconds Standing jump and reach 2 s x 5 rps 2.3 x 5 rps 2 s x 10 rps 3-4 s x 12 rps Jump from sihng 2 s x 5 rps Split squat jumps: 2 s x 5 rps 2 s x 10 rps 2 s x 10 rps Standing jumps 2s x 5 rps Jumps to box 2 s x 5 rps 2 s x 5 rps 3 s x 6 rps Wall jumps 3 s x 10 rps 3 s x 12 rps 3 s x 12 rps Tuck jumps 3 s x 6 rps Front- reverse cone hops 2 s x 10 rps 2 s x 10 rps 2-3 s x 10 rps Double legs forward 2 s x 10 rps 2 s x 10 rps 2 s x 10 rps Box jump 2 s x 5 rps lay- up 2 s x 10 rps 1-2 sx 10 rps Drop and freeze 1 s x 5 rps 1 s x 5 rps Depth jump 1 s x 5 rps 3-4 s x 5 rp

7 Results: All participants completed the 8 weeks program. A paired T-test and a unpaired T-test were used respectively to assess pre-post differences within groups and between groups. Results were expressed as mean ± SD. Significant differences were found at p<0.05. The experimental group at W8 showed significant improvements in vertical jump height for both CMJ test and Stiffness test, whereas no significant result were founded in sprint performance (ES 0.2). The control group did not show any significant difference at W8 compared to BL. No significant difference between groups with unpaired T-test although very positive effect sizes for all variables in post-training differences.

8 Conclusions: The study shows how a simple and short program of plyometric exercises has a significant influence on the vertical jump height in young female basketball players. References: Ben Abdelkrim et al. (2007) Br J Sports Med; Vol Issue 2: McInnes et al. (1995) J Sport Sci; Vol Issue 5:387-97