The Acute Effects of Plyometric Exercises on Sprint Performance and Kinematics

Background: Post-activation potentiation refers to the acute and temporary enhancement of performance in explosive movements after performing a conditioning activity, such as plyometrics. The current study aimed to investigate the acute effects of horizontal leg bounding on 30 m acceleration performance, 5 m split times, and sprint kinematics (step frequency and length, flight and contact time). Methods: Fourteen young sprinters, nine females and five males, performed two experimental conditions and one control condition in randomized and crossover orders. The experimental conditions included 3 × 10 repetitions of alternate-leg horizontal bounding or 3 × 5 repetitions of single-leg horizontal bounding for each leg. Active recovery was performed in the control condition. A 30 m sprint test was executed before and 5 min after each condition. Results: Sprint times at 5 m (p = 0.014) and 10 m (p = 0.041) were improved after performing alternate-leg horizontal bounding. Additionally, an increase in running velocity (p = 0.017) and step frequency (p = 0.028) was observed in the 0–5 m segment of the sprint. Sprint performance and kinematics showed no significant differences after performing single-leg horizontal bounding. Conclusions: Alternate-leg horizontal bounding, which is a sprint-specific exercise that emphasizes a horizontal impulse, can be used effectively to improve performance in the initial phase of sprint acceleration.