Positive Effect of Sand-Based Plyometric Jump Training on Increasing Muscle Power and Strength: Experiment Study on Student-Athletes

Numerous experimental pieces of evidence have been examining the effects of plyometric training (PT) in improving sports performance and physical fitness. However, the nature of the surface and type of jump may cause the training outcomes to vary. Therefore this study aimed at analyzing the effects of five weeks of sand-based plyometric jump training on improving muscle power and strength. The pretest-posttest randomized experimental design was conducted on student-athletes which then classified into three groups: the plyometric knee tuck jump (TJ, n=11), hurdle jump (HJ, n=11), and control (C, n=11). Subjects in TJ and HJ groups were assigned to five weeks of plyometric exercise, comprising 15 sessions in total, with intensities ranging from 80% to 100%. Data were obtained using NordBord and Force Decks prior to and after they completed the whole set of exercises. Data were analyzed using SPSS 23 and presented descriptively in mean and standard deviation. Paired sample t-test and one-way ANOVA were done to compare the differences between groups. Five weeks of TJ and HJ resulted in similar improvements in strength and power (p ≤ 0.05). However, statistically significant between groups differences at the post-test were noted for HJ (p=0.000) in favor of both measured variables. Based on these findings, it was concluded that plyometric training in general increased strength and power of muscle leg better than conventional training.