KINEMATIC RESPONSES TO PLYOMETRIC EXERCISES CONDUCTED ON COMPLIANT AND NONCOMPLIANT SURFACES Plyometric Training Versus Resistive Exercises After Acute Lateral Ankle Sprain The Effect of Shoulder Plyometric Training on Amortization Time and Upper-Extremity Kinematics. Time Course of Changes in Performance and Inflammatory Responses After Acute Plyometric Exercise The Combination of Plyometric and Balance Training Improves Sprint and Shuttle Run Performances More Often Than Plyometric-Only Training With Children Effects of plyometric training and creatine supplementation on maximal-intensity exercise and endurance in female soccer players. Effect of plyometric training on sand versus grass on muscle soreness and jumping and sprinting ability in soccer players Effects of resistance training on running economy and cross-country performance. Effect of Plyometric Training on Handspring Vault Performance and Functional Power in Youth Female Gymnasts Aquatic plyometric training increases vertical jump in female volleyball players. The value of strength training for older adults. Effects of Lower-Limb Plyometric Training on Body Composition, Explosive Strength, and Kicking Speed in Female Soccer Players Plyometric training as an intervention to correct altered neuromotor control during running after cycling in triathletes: a preliminary randomised controlled trial. Effects of plyometric training on maximal-intensity exercise and endurance in male and female soccer players A best practice fall prevention exercise program to improve balance, strength / power, and psychosocial health in older adults: study protocol for a randomized controlled trial Effectiveness of a physical exercise intervention program in improving functional mobility in older adults after hip fracture in later stage rehabilitation: protocol of a randomized clinical trial (REATIVE Study) Effects of Unilateral and Bilateral Plyometric Training on Power and Jumping Ability in Women Improving neuromuscular performance in young basketball players: plyometric vs. technique training. Effects of horizontal plyometric training volume on soccer players’ performance Effects of a targeted multimodal exercise program incorporating high-speed power training on falls and fracture risk factors in older adults: a community-based randomized controlled trial. Vertical Jump Biomechanics after Plyometric, Weight Lifting, and Combined (Weight Lifting + Plyometric) Training Effects of Plyometric Training Volume and Training Surface on Explosive Strength Exercise: effects on physical functional performance in independent older adults. Effect of Plyometric vs. Dynamic Weight Training on the Energy Cost of Running Lower extremity biomechanics in athletes with ankle instability after a 6-week integrated training program.
Jumping is an important performance component of many sporting activities . A number of training modalities have been used to enhance jumping performance including plyometrics . The positive effects of plyometric training on jumping performance are a function of the stretch-shortening cycle phenomenon . However , there has been little research on the effects of the surface on jumping performance . This study examined the effects of performing 2 different plyometric exercises , depth jump ( DJ ) and counter movement jump ( CMJ ) , on noncompliant ( ground ) and compliant ( mini-trampoline ) surfaces . Male participants ( N = 20 ; age = 21.8 ± 3.8 years ; height = 184.6 ± 7.6 cm ; mass = 83.6 ± 8.2 kg ) r and omly performed 10 CMJ and 10 DJ on compliant and noncompliant surfaces . Kinematic data were determined via 2-dimensional high-speed video . There were significant ( p < 0.05 ) differences in DJ and CMJ joint and segment range of movement for ankle , knee , hip and trunk , indicating less crouch when the participants performed plyometric exercises on the compliant surface Background : Plyometric training is a widely used method to improve performance in healthy athletes . It is highly recommended in the late stage of rehabilitation of many lower limb injuries . However , its effects on muscle strength and function in management of lateral ankle sprain have not been reported . Therefore , the objective of the current study was to determine the effects of plyometric training versus resistive exercises on muscle strength and function following acute lateral ankle sprain . Material s and Methods : Twenty-two athletes ( aged from 20 to 35 years ) of both sexes with grade I or II unilateral inversion ankle sprain participated in the study ( at least 3 weeks after acute injury ) . They were r and omly assigned to two groups . The first group received plyometric training , whereas the second one received resistive training for 6 weeks . Isokinetic peak torque/body weight for invertors and evertors at 30 degrees/s and 120 degrees/s and functional tests were assessed before and after training . Results : Both plyometric and resistive training improve isokinetic evertor and invertor peak torques and functional performance of athletes p < 0.05 . There were no significant differences between groups concerning peak torque/body weight for invertors and evertors at both speeds measured p > 0.05 . The functional test measures of the plyometric group were significantly higher than that of resistive group . Conclusion : Plyometrics were more effective than resistive exercises in improving functional performance of athletes after lateral ankle sprain . Level of Evidence : I , Prospect i ve R and omized CONTEXT Plyometric training is credited with providing benefits in performance and dynamic restraint . However , limited prospect i ve data exist quantifying kinematic adaptations such as amortization time , glenohumeral rotation , and scapulothoracic position , which may underlie the efficacy of plyometric training for upper-extremity rehabilitation or performance enhancement . OBJECTIVE To measure upper-extremity kinematics and plyometric phase times before and after an 8-wk upper-extremity strength- and plyometric-training program . DESIGN R and omized pretest-posttest design . SETTING Research laboratory . PARTICIPANTS 40 recreationally active men ( plyometric group , age 20.43 ± 1.40 y , height 180.00 ± 8.80 cm , weight 73.07 ± 7.21 kg ; strength group , age 21.95 ± 3.40 y , height 173.98 ± 11.91 cm , weight 74.79 ± 13.55 kg ) . INTERVENTION Participants were r and omly assigned to either a strength-training group or a strength- and plyometric-training group . Each participant performed the assigned training for 8 wk . MAIN OUTCOME MEASURES Dynamic and static glenohumeral and scapular-rotation measurements were taken before and after the training programs . Dynamic measurement of scapular rotation and time spent in each plyometric phase ( concentric , eccentric , and amortization ) during a ball-toss exercise were recorded while the subjects were fitted with an electromagnetic tracking system . Static measures included scapular upward rotation at 3 different glenohumeral-abduction angles , glenohumeral internal rotation , and glenohumeral external rotation . RESULTS Posttesting showed that both groups significantly decreased the time spent in the amortization , concentric , and eccentric phases of a ball-toss exercise ( P < .01 ) . Both groups also exhibited significantly decreased static external rotation and increased dynamic scapular upward rotation after the training period ( P < .01 ) . The only difference between the training protocol s was that the plyometric-training group exhibited an increase in internal rotation that was not present in the strength-training group ( P < .01 ) . CONCLUSION These findings support the use of both upper-extremity plyometrics and strength training for reducing commonly identified upper-extremity-injury risk factors and improving upper-extremity performance Chatzinikolaou , A , Fatouros , IG , Gourgoulis , V , Avloniti , A , Jamurtas , AZ , Nikolaidis , MG , Douroudos , I , Michailidis , Y , Beneka , A , Malliou , P , Tofas , T , Georgiadis , I , M and alidis , D , and Taxildaris , K. Time course of changes in performance and inflammatory responses after acute plyometric exercise . J Strength Cond Res 24(5 ) : 1389 - 1398 , 2010-The objectives of the present investigation were to study the inflammatory and performance responses after an acute bout of intense plyometric exercise during a prolonged recovery period . Participants were r and omly assigned to either an  experimental group ( P , n = 12 ) that performed intense plyometric exercises or a  control group ( C , n = 12 ) that rested . The delayed onset of muscle soreness ( DOMS ) , knee range of motion ( KROM ) , creatine kinase ( CK ) and lactate dehydrogenase ( LDH ) activities , white blood cell count , C reactive protein ( CRP ) , uric acid ( UA ) , cortisol , testosterone , IL-6 , IL-1b strength ( isometric and isokinetic ) , and countermovement ( CMJ ) and static ( SJ ) jumping performance were measured at rest , immediately postexercise and at 24 , 48 , 72 , 96 , and 120 hours of recovery . Lactate was measured at rest and postexercise . Strength remained unchanged throughout recovery , but CMJ and SJ declined ( p < 0.05 ) by 8 - 20 % . P induced a marked rise in DOMS , CK , and LDH ( peaked 24 - 48 hours postexercise ) and a KROM decline . An acute-phase inflammatory response consisting of leukocytosis ( postexercise and at 24 hours ) , an IL-6 , IL-1b , CRP , and cortisol elevation ( during the first 24 hours of recovery ) and a delayed increase of UA ( peaked at 48 hours ) and testosterone ( peaked at 72 hours ) was observed in P. The results of this investigation indicate that performing an acute bout of intense plyometric exercise may induce a short-term muscle damage and marked but transient inflammatory responses . Jumping performance seems to deteriorate for as long as 72 hours postexercise , whereas strength appears to remain unchanged . The acute-phase inflammatory response after a plyometric exercise protocol appears to follow the same pattern as in other exercise models . These results clearly indicate the need of sufficient recovery between successive plyometric exercise training sessions Abstract Chaouachi , A , Othman , AB , Hammami , R , Drinkwater , EJ , and Behm , DG . The combination of plyometric and balance training improves sprint and shuttle run performances more often than plyometric-only training with children . J Strength Cond Res 28(2 ) : 401–412 , 2014—Because balance is not fully developed in children and studies have shown functional improvements with balance only training studies , a combination of plyometric and balance activities might enhance static balance , dynamic balance , and power . The objective of this study was to compare the effectiveness of plyometric only ( PLYO ) with balance and plyometric ( COMBINED ) training on balance and power measures  in children . Before and after an 8-week training period , testing assessed lower-body strength ( 1 repetition maximum leg press ) , power ( horizontal and vertical jumps , triple hop for distance , reactive strength , and leg stiffness ) , running speed ( 10-m and 30-m sprint ) , static and dynamic balance ( St and ing Stork Test and Star Excursion Balance Test ) , and agility ( shuttle run ) .  Subjects were r and omly divided into 2 training groups ( PLYO [ n = 14 ] and COMBINED [ n = 14 ] ) and a control group ( n = 12 ) . Results based on magnitude-based inferences and precision of estimation indicated that the COMBINED training group was considered likely to be superior to the PLYO group in leg stiffness ( d = 0.69 , 91 % likely ) , 10-m sprint ( d = 0.57 , 84 % likely ) , and shuttle run ( d = 0.52 , 80 % likely ) . The difference between the groups was unclear in 8 of the 11 dependent variables . COMBINED training enhanced activities such as 10-m sprints and shuttle runs to a greater degree . COMBINED training could be an important consideration for reducing the high velocity impacts of PLYO training . This reduction in stretch-shortening cycle stress on neuromuscular system with the replacement of balance and l and ing exercises might help to alleviate the overtraining effects of excessive repetitive high load activities OBJECTIVES To investigate the effects of a six-week plyometric training and creatine supplementation intervention on maximal-intensity and endurance performance in female soccer players during in-season training . DESIGN R and omized , double-blind , placebo-controlled trial . METHODS Young ( age 22.9±2.5y ) female players with similar training load and competitive background were assigned to a plyometric training group receiving placebo ( PLACEBO , n=10 ) , a plyometric training group receiving creatine supplementation ( CREATINE , n=10 ) or a control group receiving placebo without following a plyometric program ( CONTROL , n=10 ) . Athletes were evaluated for jumping , maximal and repeated sprinting , endurance and change-of-direction speed performance before and after six weeks of training . RESULTS After intervention the CONTROL group did not change , whereas both plyometric training groups improved jumps ( ES=0.25 - 0.49 ) , sprint ( ES=0.35 - 0.41 ) , repeated sprinting ( ES=0.48 - 0.55 ) , endurance ( ES=0.32 - 0.34 ) and change-of-direction speed performance ( ES=0.46 - 0.55 ) . However , the CREATINE group improved more in the jumps and repeated sprinting performance tests than the CONTROL and the PLACEBO groups . CONCLUSIONS Adaptations to plyometric training may be enhanced with creatine supplementation Objective : The lower impact on the musculoskeletal system induced by plyometric exercise on s and compared to a firm surface might be useful to reduce the stress of intensified training periods or during rehabilitation from injury . The aim of this study was to compare the effects of plyometric training on s and versus a grass surface on muscle soreness , vertical jump height and sprinting ability . Design : Parallel two-group , r and omised , longitudinal ( pretest−post-test ) study . Methods : After r and om allocation , 18 soccer players completed 4 weeks of plyometric training on grass ( grass group ) and 19 players on s and ( s and group ) . Before and after plyometric training , 10 m and 20 m sprint time , squat jump ( SJ ) , countermovement jump ( CMJ ) , and eccentric utilization ratio ( CMJ/SJ ) were determined . Muscle soreness was measured using a Likert scale . Results : No training surface × time interactions were found for sprint time ( p>0.87 ) , whereas a trend was found for SJ ( p = 0.08 ) , with both groups showing similar improvements ( p<0.001 ) . On the other h and , the grass group improved their CMJ ( p = 0.033 ) and CMJ/SJ ( p = 0.005 ) significantly ( p<0.001 ) more than players in the s and group . In contrast , players in the s and group experienced less muscle soreness than those in the grass group ( p<0.001 ) . Conclusions : Plyometric training on s and improved both jumping and sprinting ability and induced less muscle soreness . A grass surface seems to be superior in enhancing CMJ performance while the s and surface showed a greater improvement in SJ . Therefore , plyometric training on different surfaces may be associated with different training-induced effects on some neuromuscular factors related to the efficiency of the stretch-shortening cycle PURPOSE Heavy-resistance training and plyometric training offer distinct physiological and neuromuscular adaptations that could enhance running economy and , consequently , distance-running performance . To date , no studies have examined the effect of combining the two modes of training on running economy or performance . METHODS Fifty collegiate male and female cross-country runners performed a 5-km time trial and a series of laboratory-based tests to determine aerobic , anthropometric , biomechanical , and neuromuscular characteristics . Thereafter , each athlete participated in a season of six to eight collegiate cross-country races for 13 wk . After the first 4 wk , athletes were r and omly assigned to either heavy-resistance or plyometric plus heavy-resistance training . Five days after completing their final competition , runners repeated the same set of laboratory tests . We also estimated the effects of the intervention on competition performance throughout the season using athletes of other teams as controls . RESULTS Heavy-resistance training produced small-moderate improvements in peak speed , running economy , and neuromuscular characteristics relative to plyometric resistance training , whereas changes in biomechanical measures  favored plyometric resistance training . Men made less gains than women in most tests . Both treatments had possibly harmful effects on competition times in men ( mean = 0.5 % ; 90 % confidence interval = ±1.2 % ) , but there may have been benefit for some individuals . Both treatments were likely beneficial for all women ( -1.2 % ; ±1.3 % ) , but heavy-resistance training was possibly better than plyometric resistance training . CONCLUSIONS The changes in laboratory-based parameters related to distance-running performance were consistent with the changes in competition times for women but only partly for men . Our data indicate that women should include heavy-resistance training in their programs , but men should be cautious about using it in season until more research establishes whether certain men are positive or negative responders This study aim ed to determine the effect of plyometric training ( PT ) when added to habitual gymnastic training ( HT ) on h and spring vault ( HV ) performance variables . Twenty youth female competitive gymnasts ( Age : 12.5 ± 1.67 y ) volunteered to participate and were r and omly assigned to two independent groups . The experimental plyometric training group ( PTG ) undertook a six-week plyometric program , involving two additional 45 min PT sessions a week , alongside their HT , while the control group ( CG ) performed regular HT only . Videography was used ( 120 Hz ) in the sagittal plane to record both groups performing three HVs for both the baseline and post-intervention trials . Furthermore , participants completed a countermovement jump test ( CMJ ) to assess the effect of PT on functional power . Through the use of Quintic biomechanics software , significant improvements ( P < 0.05 ) were found for the PTG for run-up velocity , take-off velocity , hurdle to board distance , board contact time , table contact time and post-flight time and CMJ height . However , there were no significant improvements on pre-flight time , shoulder angle or hip angle on the vault for the PTG . The CG demonstrated no improvement for all HV measures . A sport-specific PT intervention  improved h and spring vault performance measures and functional power when added to the habitual training of youth female gymnasts . The additional two hours plyometric training seemingly improved the power generating capacity of movement-specific musculature , which consequently improved aspects of vaulting performance . Future research is required to examine the whether the improvements are as a consequence of the additional volume of sprinting and jumping activities , as a result of the specific PT method or a combination of these factors PURPOSE Numerous studies have reported that l and -based plyometrics can improve muscular strength , joint stability , and vertical jump ( VJ ) in athletes ; however , due to the intense nature of plyometric training , the potential for acute muscle soreness or even musculoskeletal injury exists . Performance of aquatic plyometric training ( APT ) could lead to similar benefits , but with reduced risks due to the buoyancy of water . Unfortunately , there is little information regarding the efficacy of APT . Thus , the purpose of this study was to examine the effects of APT on VJ and muscular strength in volleyball players . METHODS Nineteen female volleyball players ( aged 15 + /- 1 yr ) were r and omly assigned to perform 6 wk of APT or flexibility exercises ( CON ) twice weekly , both in addition to traditional preseason volleyball training . Testing of leg strength was performed at baseline and after 6 wk , and VJ was measured at baseline and after 2 , 4 , and 6 wk . RESULTS Similar increases in VJ were observed in both groups after 4 wk ( APT = 3.1 % , CON = 4.9 % ; both P < 0.05 ) ; however , the APT group improved by an additional 8 % ( P < 0.05 ) from week 4 to week 6 , whereas there was no further improvement in the CON group ( -0.9 % ; P = NS ) . After 6 wk , both groups displayed significant improvements in concentric peak torque during knee extension and flexion at 60 and 180 degrees x s(-1 ) ( all P < 0.05 ) . CONCLUSIONS The combination of APT and volleyball training result ed in larger improvements in VJ than in the CON group . Thus , given the likely reduction in muscle soreness with APT versus l and -based plyometrics , APT appears to be a promising training option Health in older adults can best be measured in terms of functional status . Skeletal muscle strength has been reported to be a determinant of functional status in older individuals . Two major contributors to the decline in muscle function as a person ages are disuse and physical inactivity . Declining muscle function through a loss of muscular strength may decrease functional independence and mobility and increase the risk for falls and injuries , physical frailty , and disability .  Older individuals lacking an appropriate amount of muscular strength may not be able to perform various activities of daily living , which are important indicators of independence Sedano Campo , S , Vaeyens , R , Philippaerts , RM , Redondo , JC , De Benito , AM , and Cuadrado , C. Effects of lower-limb plyometric training on body composition , explosive strength , and kicking speed in female soccer players . J Strength Cond Res 23(6 ) : 1714 - 1722 , 2009-The aim of the present study was to examine how explosive strength , kicking speed , and body composition are affected by a 12-week plyometric training program in elite female soccer players . The hypothesis was that this program would increase the jumping ability and kicking speed and that these gains could be maintained by means of regular soccer training only . Twenty adult female players were divided into 2 groups : control group ( CG , n = 10 , age 23.0 ± 3.2 yr ) and plyometric group ( PG , n = 10 ; age 22.8 ± 2.1 yr ) . The intervention was carried out during the second part of the competitive season . Both groups performed technical and tactical training exercises and matches together . However , the CG followed the regular soccer physical conditioning program , which was replaced by a plyometric program for PG . Neither CG nor PG performed weight training . Plyometric training took place 3 days a week for 12 weeks including jumps over hurdles , drop jumps ( DJ ) in st and s , or horizontal jumps . Body mass , body composition , countermovement jump height , DJ height , and kicking speed were measured on 4 separate occasions . The PG demonstrated significant increases ( p < 0.05 ) in jumping ability after 6 weeks of training and in kicking speed after 12 weeks . There were no significant time × group interaction effects for body composition . It could be concluded that a 12-week plyometric program can improve explosive strength in female soccer players and that these improvements can be transferred to soccer kick performance in terms of ball speed . However , players need time to transfer these improvements in strength to the specific task . Regular soccer training can maintain the improvements from a plyometric training program for several weeks BACKGROUND Altered neuromotor control during running after cycling has been associated with exercise-related leg pain and may have performance implication s for triathletes . OBJECTIVE To investigate the effectiveness of adding plyometric training to regular endurance training on triathletes ' neuromotor control and running economy in those in which it is aberrant . DESIGN R and omised controlled trial . SETTING Institutional . PARTICIPANTS 15 moderately-trained triathletes . INTERVENTIONS Eight-week endurance only ( control group ) or endurance plus plyometric ( plyometric group ) training program . MAIN OUTCOME MEASURES Neuromotor control and running economy during running after cycling . RESULTS Eight of the fifteen triathletes exhibited aberrant neuromotor control and were r and omised to control or plyometric groups . Combined plyometric and endurance training produced favourable neuromotor adaptations during running after cycling beyond that of endurance training at 8 weeks ( numbers needed to treat 2 ) . There were significant differences between control and plyometric groups at eight weeks for the coefficient of multiple correlation ( p=0.03 ) and root mean square error ( p = 0.01 ) between control and transition runs . Running economy was not different between groups at follow-up . CONCLUSION Our results provide some support for the utility of plyometrics as an intervention to correct altered neuromotor control in those triathletes in which it is aberrant Abstract In a r and omised controlled trial design , effects of 6 weeks of plyometric training on maximal-intensity exercise and endurance performance were compared in male and female soccer players . Young ( age 21.1 ± 2.7 years ) players with similar training load and competitive background were assigned to training ( women , n = 19 ; men , n = 21 ) and control ( women , n = 19 ; men , n = 21 ) groups . Players were evaluated for lower- and upper-body maximal-intensity exercise , 30 m sprint , change of direction speed and endurance performance before and after 6 weeks of training . After intervention , the control groups did not change , whereas both training groups improved jumps ( effect size ( ES ) = 0.35–1.76 ) , throwing ( ES = 0.62–0.78 ) , sprint ( ES = 0.86–1.44 ) , change of direction speed ( ES = 0.46–0.85 ) and endurance performance ( ES = 0.42–0.62 ) . There were no differences in performance improvements between the plyometric training groups . Both plyometric groups improved more in all performance tests than the controls . The results suggest that adaptations to plyometric training do not differ between men and women Background With increasing age neuromuscular deficits ( e.g. , sarcopenia ) may result in impaired physical performance and an increased risk for falls . Prominent intrinsic fall-risk factors are age-related decreases in balance and strength / power performance as well as cognitive decline . Additional studies are needed to develop specifically tailored exercise programs for older adults that can easily be implemented into clinical practice . Thus , the objective of the present trial is to assess the effects of a  fall prevention program that was developed by an interdisciplinary expert panel on measures of balance , strength / power , body composition , cognition , psychosocial well-being , and falls self-efficacy in healthy older adults . Additionally , the time-related effects of detraining are tested . Methods / Design Healthy old people ( n = 54 ) between the age of 65 to 80 years will participate in this trial . The testing protocol comprises tests for the assessment of static / dynamic steady-state balance ( i.e. , Sharpened Romberg Test , instrumented gait analysis ) , proactive balance ( i.e. , Functional Reach Test ; Timed Up and Go Test ) , reactive balance ( i.e. , perturbation test during bipedal stance ; Push and Release Test ) , strength ( i.e. , h and grip strength test ; Chair St and Test ) , and power ( i.e. , Stair Climb Power Test ; countermovement jump ) . Further , body composition will be analysed using a bioelectrical impedance analysis system . In addition , question naires for the assessment of psychosocial ( i.e. , World Health Organisation Quality of Life Assessment -Bref ) , cognitive ( i.e. , Mini Mental State Examination ) , and fall risk determinants ( i.e. , Fall Efficacy Scale – International ) will be included in the study protocol . Participants will be r and omized into two intervention groups or the control / waiting group . After baseline measures , participants in the intervention groups will conduct a 12-week balance and strength / power exercise intervention 3 times per week , with each training session lasting 30 min . ( actual training time ) . One intervention group will complete an extensive supervised training program , while the other intervention group will complete a short version ( ' 3 times 3 ’ ) that is home-based and controlled by weekly phone calls . Post-tests will be conducted right after the intervention period . Additionally , detraining effects will be measured 12 weeks after program cessation . The control group / waiting group will not participate in any specific intervention during the experimental period , but will receive the extensive supervised program after the experimental period . Discussion It is expected that particularly the supervised combination of balance and strength / power training will improve performance in variables of balance , strength / power , body composition , cognitive function , psychosocial well-being , and falls self-efficacy of older adults . In addition , information regarding fall risk assessment , dose – response-relations , detraining effects , and supervision of training will be provided . Further , training-induced health-relevant changes , such as improved performance in activities of daily living , cognitive function , and quality of life , as well as a reduced risk for falls may help to lower costs in the health care system . Finally , practitioners , therapists , and instructors will be provided with a scientifically evaluated feasible , safe , and easy-to-administer exercise program for fall prevention . Trial registration Clinical Trials.gov Identifier : Background Hip fractures result ing from falls increase substantially with advancing age and less than half of older hip fracture survivors regain their former levels of mobility . There is increasing evidence that rehabilitation interventions with exercises that goes beyond the sub-acute phase or even in a later stage of care have a positive impact on various functional abilities . The purpose of this study is to determine if exercise program training for people who have suffered a fall-related hip fracture will improve functional mobility when compared with usual care . Methods A r and omized controlled trial with blinded assessors and intention-to-treat analysis will be undertaken . We will recruit 82 older adults , 60 years or over who have suffered a hip fracture due to a fall in the previous 6 to 24 months . Participants r and omized to the Intervention Group ( IG ) will undertake a physical exercise program involving progressive and challenging balance training and neuromuscular and functional training of the lower limbs , conducted at home by physiotherapists , once a week , lasting about one hour , in the first , second and third month after r and omization and will be taught to perform exercises at home , twice a week , using a booklet . Visits to monitor and progress the home exercise program will be conducted once a month , from the fourth to the sixth month and each 2 months until the end of the follow up at the 12th month , i.e. , a total of 18 sessions . Participants will receive monthly phone calls to encourage exercise adherence . The control group will receive usual care . The primary outcome will be mobility-related disability and participants will be assessed at baseline , and at 3 months , 6 and 12 months . Participants will receive monthly phone calls to ask about falls and exercise adherence . Adverse effects will be monitored . Discussion This study proposes a home-based exercise program , which may in part overcome some barriers for rehabilitation , such as difficulties with public transportation and lack of a caregiver to accompany older patients to sessions . If a positive effect is observed this program has the potential to be incorporated into the public health system and contribute to building a pathway of care for older people with hip fracture . Trial registration Clinical trials.gov Identifier : NCT02295527 Makaruk , H , Winchester , JB , Sadowski , J , Czaplicki , A , and Sacewicz , T. Effects of unilateral and bilateral plyometric training on  power and jumping ability in women . J Strength Cond Res 25(12 ) : 3311–3318 , 2011—The purpose of this study was to examine the effects of unilateral and bilateral plyometric exercise on peak power and jumping performance during different stages of a 12-week training and detraining in women . Forty-nine untrained but physically active female college students were r and omly assigned to 1 of 3 groups : unilateral plyometric group ( n = 16 ) , bilateral plyometric group ( BLE ; n = 18 ) , and a control group ( n = 15 ) . Peak power and jumping ability were assessed by means of the alternate leg tests ( 10-second Wingate test and 5 alternate leg bounds ) , bilateral leg test ( countermovement jump [ CMJ ] ) and unilateral leg test ( unilateral CMJ ) . Performance indicators were measured pretraining , midtraining , posttraining , and detraining . Differences between dependent variables were assessed with a 3 × 4 ( group × time ) repeated analysis of variance with Tukey 's post hoc test applied where appropriate . Effect size was calculated to determine the magnitude of significant differences between the research ed parameters . Only the unilateral plyometric training produced significant ( p < 0.05 ) improvement in all tests from pretraining to midtraining , but there was no significant ( p < 0.05 ) increase in performance indicators from midtraining to posttraining . The BLE group significantly ( p < 0.05 ) improved in all tests from pretraining to posttraining and did not significantly ( p > 0.05 ) decrease power and jumping ability in all tests during detraining . These results suggest that unilateral plyometric exercises  produce power and jumping performance during a shorter period when compared to bilateral plyometric exercises but achieved performance gains last longer after bilateral plyometric training . Practitioners should consider the inclusion of both unilateral and bilateral modes of plyometric exercise to elicit rapid improvements and guard against detraining AIM The aim of this study was to compare the effects of plyometric training versus basketball technique training on improving neuro-muscular performance . METHODS Thirty-six ( age 14.9±0.9 years , body height 164.0±7.6 cm , body weight 54.0±8.7 kg , BMI 20.1±2.4 kg·m-2 ) basketball players girls were r and omly allocated to 2 groups : Basketball Plyometric Training ( BPT  , N.=18 ) and Basketball Technique Training ( BTT  , N.=18 ) . The players were tested by two specific tests : counter movement jump ( CMJ ) and squat jump ( SJ ) before and after 6 training weeks . RESULTS The jump height , as dependent variable , showed a different trend as an effect of the different training protocol s , in contrast with the current knowledge . Manova did not show significant interactions between the two groups for the height of jumps , while significant differences were found for interaction time × training ( P<0.05 ) and for main effect × time ( P<0.001 ) . After training , the BPT group increased significantly CMJ performance by 11.3 % ( P<0.05 ) , whereas the BTT group increased by 4.6 % . Likewise , the BPT group demonstrated a significant greater improvement of jump height than BTT group ( an increase of 15.4 % vs. 7.5 % , P<0.01 ; respectively ) . CONCLUSION These results suggest that both training protocol s proposed in this study improved vertical jump performance . However , a combination of the two protocol s , plyometric training and sport-specific-exercises , could be useful to optimize performance by an easy transition from controlled a-specific to sport-specific performance requirements . In conclusion , BPT is a safe and effective method of achieving a favourable neuro-muscular performance than BTT in female basketball players ABSTRACT The aim of this study was to examine the dose response effect of strength and conditioning programmes , involving horizontally oriented plyometric exercises , on relevant soccer performance variables . Sixteen soccer players were r and omly allocated to two 6-week plyometric training groups ( G1 and G2 ) differing by imposed ( twice a week ) training volume . Post-training G1 ( 4.13 % ; d = 0.43 ) and G2 ( 2.45 % ; d = 0.53 ) moderately improved their horizontal countermovement jump performance . Significant between-group differences ( p < 0.01 ) in the vertical countermovement jump for force production time ( T2 ) were detected post-training . No significant and practical ( p > 0.05 , d = trivial or small ) post-training improvements in sprint , change of direction ability ( CODA ) and horizontal arm swing countermovement jump were reported in either group . Horizontal plyometric training was effective in promoting improvement in injury prevention variables . Doubling the volume of a horizontal plyometric training protocol was shown to have no additional effect over functional aspects of soccer players ’ performance Multimodal exercise programs incorporating traditional progressive resistance training ( PRT ) , weight-bearing impact training and /or balance training are recommended to reduce risk factors for falls and fracture . However , muscle power , or the ability to produce force rapidly , has emerged as a more crucial variable to functional decline than muscle strength or mass . The aim of this 12-month community-based r and omized controlled trial , termed Osteo-cise : Strong Bones for Life , was to evaluate the effectiveness and feasibility of a multimodal exercise program incorporating high-velocity (HV)-PRT , combined with an osteoporosis education and behavioral change program , on bone mineral density ( BMD ) , body composition , muscle strength and functional muscle performance in older adults . Falls incidence was evaluated as a secondary outcome . A total of 162 older adults ( mean ± SD ; 67 ± 6 years ) with risk factors for falls and /or low BMD were r and omized to the Osteo-cise program ( n = 81 ) or a control group ( n = 81 ) . Exercise consisted of fitness center-based HV-PRT , weight-bearing impact and challenging balance/mobility activities performed three times weekly . After 12 months , the Osteo-cise program led to modest but significant net gains in femoral neck and lumbar spine BMD ( 1.0 % to 1.1 % , p < 0.05 ) , muscle strength ( 10 % to 13 % , p < 0.05 ) , functional muscle power ( Timed Stair Climb , 5 % , p < 0.05 ) and dynamic balance ( Four Square Step Test 6 % , p < 0.01 ; Sit-to-St and , 16 % , p < 0.001 ) relative to controls . There was no effect on total body lean mass or mobility ( timed-up- and -go ) , and no difference in falls rate ( incidence rate ratio [ IRR ] , 1.22 ; 95 % confidence interval [ CI ] , 0.72 - 2.04 ) . In conclusion , this study demonstrates that the Osteo-cise : Strong Bones for Life community-based , multimodal exercise program represents an effective approach to improve multiple musculoskeletal and functional performance measures in older adults with risk factors for falls and /or low BMD . Although this did not translate into a reduction in the rate of falls , further large-scale trials are needed to evaluate the efficacy of this multimodal approach on reducing falls and fracture Arabatzi , F , Kellis , E , and Saèz-Saez de Villarreal , E. Vertical jump biomechanics after plyometric , weight lifting , and combined ( weight lifting + plyometric ) training . J Strength Cond Res 24(9 ) : 2440 - 2448 , 2010-The purpose of this study was to compare the effects of an Olympic weight lifting ( OL ) , a plyometric ( PL ) , and combined weight lifting + plyometric ( WP ) training program on vertical jump ( VJ ) biomechanics .  Thirty-six men were assigned r and omly to 4 groups : PL group ( n = 9 ) , OL group ( n = 9 ) , WP group ( 10 ) , and control ( C ) group ( n = 8) . The experimental groups trained 3 d·wk−1 , for 8 weeks . Sagital kinematics , VJ height , power , and electromyographic ( EMG ) activity from rectus femoris ( RF ) and medial gastrocnemius ( GAS ) were collected during squat jumping and countermovement jumping ( CMJ ) before and after training . The results showed that all experimental groups improved VJ height ( p < 0.05 ) . The OL training improved power and muscle activation during the concentric phase of the CMJ while the subjects used a technique with wider hip and knee angles after training ( p < 0.05 ) . The PL group subjects did not change their CMJ technique although there was an increase in RF activation and a decrease of GAS activity after training ( p < 0.05 ) . The WP group displayed a decline in maximal hip angle and a lower activation during the CMJ after training ( p < 0.05 ) . These results indicate that all training programs are adequate for improving VJ performance . However , the mechanisms for these improvements differ between the 3 training protocol s. Olympic weight lifting training might be more appropriate to achieve changes in VJ performance and power in the precompetition period of the training season . Emphasis on the PL exercises should be given when the competition period approaches , whereas the combination of OL and PL exercises may be used in the transition phases from precompetition to the competition period Abstract Campillo , RR , And rade , DC , and Izquierdo , M. Effects of plyometric training volume and training surface on explosive strength . J Strength Cond Res 27(10 ) : 2714–2722 , 2013—The purpose of this study is to examine the effects of different volume and training surfaces during a short-term plyometric training program on neuromuscular performance .  Twenty-nine subjects were r and omly assigned to 4 groups : control group ( CG , n = 5 ) , moderate volume group ( MVG , n = 9 , 780 jumps ) , moderate volume hard surface group ( MVGHS , n = 8 , 780 jumps ) , and high volume group ( HVG , n = 7 , 1,560 jumps ) . A series of tests were performed by the subjects before and after 7 weeks of plyometric training . These tests were measurement of maximum strength ( 5 maximum repetitions [ 5RMs ] ) , drop jumps ( DJs ) of varying heights ( 20 , 40 , and 60 cm ) , squat and countermovement jumps ( SJ and CMJ , respectively ) , timed 20-m sprint , agility , body weight , and height . The results of the present study suggest that high training volume leads to a significant increase in explosive performance that requires fast stretch-shortening cycle ( SSC ) actions ( such as DJ and sprint ) in comparison to what is observed after a moderate training volume regimen . Second , when plyometric training is performed on a hard training surface ( high-impact reaction force ) , a moderate training volume induces optimal stimulus to increase explosive performance requiring fast SSC actions ( e.g. , DJ ) , maximal dynamic strength enhancement , and higher training efficiency . Thus , a finding of interest in the study was that after 7 weeks of plyometric training , performance enhancement in maximal strength and in actions requiring fast SSC ( such as DJ and sprint ) were dependent on the volume of training and the surface on which it was performed . This must be taken into account when using plyometric training on different surfaces BACKGROUND Age-related loss in physiologic capacities contributes to the decline in physical function in the elderly population . Despite the beneficial effects of exercise interventions on maximal physiologic capacity measures , the functional benefits have not been shown in independently living older adults . The objective of this study was to evaluate exercise in independent older adults for significant and meaningful improvements in physical function , not detected by commonly used measures of physical function . METHODS In a r and omized controlled study , 49 independently living men and women were assigned to either a nonexercise control group ( Control ; n = 26 ) or an exercise training group ( Exercise ; n = 23 ) . Participants ( age = 76+/-4 ) in good general health were recruited from retirement communities or apartments . The combined endurance and strength training was performed at 75 % to 80 % intensity ; the groups met 3 times/week for 6 months of supervised sessions . Outcome measures included physical capacity , health status , and physical function using a newly developed performance test -- the Continuous Scale-Physical Functional Performance test ( CS-PFP ) . RESULTS Compared to the Control group , the Exercise group showed significant increases in maximal oxygen consumption ( 11 % ) and muscle strength ( 33 % ) . No significant differences were found between groups for changes in the Sickness Impact Profile , SF-36 scales , or the 6-minute walk . However , the CS-PFP score improved significantly in the Exercise group ( 14 % , effect size 0.80 ) . CONCLUSIONS Independent older adults gain meaningful functional benefits from several months of exercise training . The public health importance of physical activity may relate not just to its role in preventing decline , but also to its role in enhancing physical function Berryman , N , Maurel , D , and Bosquet , L. Effect of plyometric vs. dynamic weight training on the energy cost of running . J Strength Cond Res 24(7 ) : 1818 - 1825 , 2010-The purpose of this study is to compare the effects of 2 strength training methods on the energy cost of running ( Cr ) .  Thirty-five moderately to well-trained male endurance runners were r and omly assigned to either a control group ( C ) or 2 intervention groups . All groups performed the same endurance-training program during an 8-week period . Intervention groups added a weekly strength training session design ed to improve neuromuscular qualities . Sessions were matched for volume and intensity using either plyometric training ( PT ) or purely concentric contractions with added weight ( dynamic weight training [ DWT ] ) . We found an interaction between time and group ( p < 0.05 ) and an effect of time ( p < 0.01 ) for Cr . Plyometric training induced a larger decrease of Cr ( 218 ± 16 to 203 ± 13 ml·kg−1·km−1 ) than DWT ( 207 ± 15 to 199 ± 12 ml·kg−1·km−1 ) , whereas it remained unchanged in C. Pre-post changes in Cr were correlated with initial Cr ( r = −0.57 , p < 0.05 ) . Peak vertical jump height ( VJHpeak ) increased significantly ( p < 0.01 ) for both experimental groups ( DWT = 33.4 ± 6.2 to 34.9 ± 6.1 cm , PT = 33.3 ± 4.0 to 35.3 ± 3.6 cm ) but not for C. All groups showed improvements ( p < 0.05 ) in Perf3000 ( C = 711 ± 107 to 690 ± 109 seconds , DWT = 755 ± 87 to 724 ± 77 seconds , PT = 748 ± 81 to 712 ± 76 seconds ) . Plyometric training were more effective than DWT in improving Cr in moderately to well-trained male endurance runners showing that athletes and coaches should include explosive strength training in their practice s with a particular attention on plyometric exercises . Future research is needed to establish the origin of this adaptation CONTEXT Plyometric exercise has been recommended to prevent lower limb injury , but its feasibility in and effects on those with functional ankle instability ( FAI ) are unclear . OBJECTIVE To investigate the effect of integrated plyometric and balance training in participants with FAI during a single-legged drop l and ing and single-legged st and ing position . DESIGN R and omized controlled clinical trial . SETTING University motion- analysis laboratory . PATIENTS OR OTHER PARTICIPANTS Thirty athletes with FAI were divided into 3 groups : plyometric group ( 8 men , 2 women , age = 23.20 ± 2.82 years ; 10 unstable ankles ) , plyometric-balance (integrated)-training group ( 8 men , 2 women , age = 23.80 ± 4.13 years ; 10 unstable ankles ) , and control group ( 7 men , 3 women , age = 23.50 ± 3.00 years ; 10 unstable ankles ) . INTERVENTION(S ) A 6-week plyometric-training program versus a 6-week integrated-training program . MAIN OUTCOME MEASURE(S ) Postural sway during single-legged st and ing with eyes open and closed was measured before and after training . Kinematic data were recorded during medial and lateral single-legged drop l and ings after a 5-second single-legged stance . RESULTS Reduced postural sway in the medial-lateral direction and reduced sway area occurred in the plyometric- and integrated-training groups . Generally , the plyometric training and integrated training increased the maximum angles at the hip and knee in the sagittal plane , reduced the maximum angles at the hip and ankle in the frontal and transverse planes in the lateral drop l and ing , and reduced the time to stabilization for knee flexion in the medial drop l and ing . CONCLUSIONS After 6 weeks of plyometric training or integrated training , individuals with FAI used a softer l and ing strategy during drop l and ings and decreased their postural sway during the single-legged stance . Plyometric training improved static and dynamic postural control and should be incorporated into rehabilitation programs for those with FAI
Conclusion Plyometric training is a feasible and safe training option with potential for improving various performance , functional , and health-related outcomes in older persons
Background The aging process is associated with a progressive decline of neuromuscular function , increased risk of falls and fractures , impaired functional performance , and loss of independence .
Plyometric training may mitigate or even reverse such age-related deterioration ; however , little research on the effects of plyometric exercises has been performed in older adults .
Objective The objective of this systematic review was to evaluate the safety and efficacy of plyometric training in older adults .