The effects of an 8 week supplemented plyometric exercise training program on leg power, agility and speed in adolescent netball players

Objectives: Agility, speed and power are important aspects of almost every sport. One way to improve these attributes is plyometric exercise training. Plyometrics have shown to be effective for improving performance in many sports such as basketball, volleyball, and AFL. The aim of this study was to determine the effects of an 8 week supplementary plyometric exercise training program on the physical performance of adolescent athletes in the sport of netball. Methods: Participants were randomly allocated to a control group (CG, n = 8) or an intervention group (IG, n = 8). All participants completed a battery of performance tests that included 10 m sprint, 505 agility, Illinois agility, vertical jump and 5 repetition one leg bounds. Both groups undertook the same netball training. The invention group also performed supplemental plyometric exercise training program over the 8 weeks training period. The plyometric exercises performed included: skipping, countermovement jumps, depth jumps and single leg bounds or alternate leg bounds. Results: Following the 8 weeks of training all participants were retested and the intervention group demonstrated significant improvements in 505 agility (4.02%) and 5 single leg bounds (6.69%). Conclusions: It appears a supplemented plyometric exercise training program is of benefit to the adolescent netball player, for improving agility and power and it is recommended that this form of training be implemented into their normal training regime.