vertical jump training

Evaluation of Plyometric Exercise Training, Weight Training, and Their Combination on Vertical Jumping Performance and Leg Strength.

SOURCE:

Journal of Strength & Conditioning Research. 14(4):470-476, November 2000.

AUTHORS:

FATOUROS, IOANNIS G. 1; JAMURTAS, ATHANASIOS Z. 2; LEONTSINI, D. 1; TAXILDARIS, KYRIAKOS 1; AGGELOUSIS, N. 1; KOSTOPOULOS, N. 4; BUCKENMEYER, PHILIP 3

THE STUDY:

The purpose of this study was to compare the effects of 3 different training protocols-plyometric training, weight training, and their combination-on selected parameters of vertical jump performance and leg strength. Forty-one men were randomly assigned to 1 of 4 groups: plyometric training (n = 11), weight training (n = 10), plyometric plus weight training (n = 10), and control (n = 10). Vertical jump, mechanical power, flight time, and maximal leg strength were measured before and after 12 weeks of training.

Subjects in each training group trained 3 days per week, whereas control subjects did not participate in any training activity. Data were analyzed by a 2-way (4 [middle dot] 2) analysis of variance (repeated-measures design). Results showed that all training treatments elicited significant (p < 0.05) improvement in all tested variables. However, the combination training group produced improvements in vertical jump performance and leg strength that were significantly greater than improvements in the other 2 training groups (plyometric training and weight training).

This study provides support for the use of a combination of traditional and Olympic-style weightlifting exercises and plyometric drills to improve vertical jumping ability and explosive performance in general.

THE TAKE HOME MESSAGE:

This study doesn't tell us anything new, but it does reinforce the importance of having a balanced approach to your training inputs in order to maximize the different strength characteristics involved in jumping. Weights improves your ability to generate force, plyometrics helps you apply that force quickly. Together, they help you jump high. Simply really.



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