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The Effects of Plyometric Training on Change-of-Direction Ability: A Meta-Analysis
Abbas Asadi1, Hamid Arazi, Warren B Young
1Roudbar Branch, Islamic Azad University, Roudbar, Iran.
Purpose:
To show a clear picture about the possible variables of enhancements of change-of-direction (COD) ability using longitudinal plyometric-training (PT) studies and determine specific factors that influence the training effects.
Methods:
A computerized search was performed, and 24 articles with a total of 46 effect sizes (ESs) in an experimental group and 25 ESs in a control group were reviewed to analyze the role of various factors on the impact of PT on COD performance.
Results:
The results showed that participants with good fitness levels obtained greater improvements in COD performance (P < .05), and basketball players gained more benefits of PT than other athletes. Also, men obtained COD results similar to those of women after PT. In relation to the variables of PT design, it appears that 7 wk (with 2 sessions/wk) using moderate intensity and 100 jumps per training session with a 72-h rest interval tends to improve COD ability. Performing PT with a combination of different types of plyometric exercises such as drop jumps + vertical jumps + standing long jumps is better than 1 form of exercise.
Conclusion:
It is apparent that PT can be effective at improving COD ability. The loading parameters are essential for exercise professionals, coaches, and strength and conditioning professionals with regard to the most appropriate dose-response trends to optimize plyometric-induced COD-ability gains.
