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International Journal of Research and Scientific Innovation (IJRSI) | Volume V, Issue IV, April 2018 | ISSN 2321–2705 Effects of Plyometric-Weight Training and Plyometric Training on Anaerobic Power and Muscle Strength in Male Volley Ball Players

T.N.Suresh1*, T.S.Veeragoudhaman2, V.Vijayananth3, S.Dinesh Kumar4 1*Student, SRM College of Physiotherapy, SRM University, Kattankulathur, Tamil Nadu, India 2Vice Principal, SRM College of Physiotherapy, SRM University, Kattankulathur, Tamil Nadu, India 3, 4Assistant Professor, SRM College of Physiotherapy, SRM University, Kattankulathur, Tamil Nadu, India Corresponding Author: T.N. Suresh

Abstract:- connective tissue in a way that allows the muscle to store Objective: To find out the effects of Plyometric– weight training energy during the deceleration phase and release that energy and Plyometric training on anaerobic power and muscle strength during acceleration period. in male volley ball players. Plyometric that involve an active muscle Study design: Study design: Experimental study, Study type: prior to its shortening have been shown to enhance Comparative study, Sampling method: Simple random sampling, performance during the concentric phase of muscular Sample size: 50 subjects (elite volley ball players) contraction. Study settings: YMCA, Study duration:6weeks. Weight training is a common type of for Intervention: Group A: 25 Volley Ball Players will receive developing the strength and size of skeletal muscles fibers. It Plyometric and weight training group (who received both uses the force of gravity to oppose the force generated by Plyometric and weight training). Group B: 25 Volley Ball Players will receive Plyometric training group (who received only muscle through concentric or eccentric contraction. Plyometric training) The basic principles of weight training are essentially Outcome measures: 1) Vertical jump height, 2) 50 yard dash, 3) identical to those of strength training, and involve a 1RM . manipulation of the number of repetitions, sets, types, and weight moved to cause desired increase in strength, Results: Statistical analysis was done by using Paired„t‟ and independent „t‟ test showed significant improvement in , size, and shape. The specific combinations of improving anaerobic power and muscle strength repetitions, sets, exercises, and weights depends on the aims of the individual performing the exercise; sets with fewer Conclusion: It is concluded that there is statistically significant repetitions can be performed with heavier weights. improvement in combined Plyomotric and weight training protocol can successfully be incorporated in a fitness training Weight training provides the majority of the resistance at the and conditioning program to improve anaerobic power and beginning, initiation angle of the movement. After this muscle strength in volley ball players. point the overall resistance alters depending on the angle of Key words: Lower limb , Weight Training, Male the joint Volley Ball Players, Vertical Jump height, 50 Yard dash, 1 RM Volley Ball has become one of the most widely played Squat. participant in the world. Participation requires expertise in many physical skills and performance on an individual’s I. INTRODUCTION ability to jump and on muscle power. he word “plyometric” is actually derived from the greek Tant et al 1993 (64) suggested that training for volley ball T word “phelon” which means more. Consequently should focus on developing strength and power through fast, “pleiometric” means “more length” and has, through explosive movements. phonetic transcription been changed to “plyometric”. Explosive training will enhance the rate of force development The effect of plyometric training is highly specific, and its of type II fibers through neuromuscular adaptations, which effect on isometric or concentric maximal strength is modest. theoretically would reduce movement time during jump. (21) Stone M et al 1987 concluded that plyometric exercises Weight training is primarily an isotonic form of exercises. In evoke the elastic properties of the muscle fibers and “isotonic” exercises the force applied to the muscles does not www.rsisinternational.org Page 90

International Journal of Research and Scientific Innovation (IJRSI) | Volume V, Issue IV, April 2018 | ISSN 2321–2705 change while in “plyometric” exercises the length of muscle volley ball players ability to regenerate ATP during that stretches and contracts rapidly to increase the power output of interval. This test was selected because it has a high a muscle. correlation coefficient (0.974). In this protocol the volley ball players start 15 yards from the start line and time is measured Many studies have proved that plyometric training improves from a start distance of 50 yards. power output and increases explosiveness by training the muscles to do more work in a shorter amount of time in volley Measurement of Leg Strength (1 Rm Squat): ball players. Clutch et al 1983(20) suggests that weight training To assess strength isotonically a one repetition maximum increases muscle strength in players. (1RM) test was performed. Leg strength was assessed by the However, the effect of combined training effects of 1RM (1 repetition maximum) squat. In the squat 1RM test, plyometric and weight training is still under research. volley ball players executed the traditional back squat exercise following the National Strength and Conditioning Associatoin II. PROCEDURE guidelines for the execution of this particular test. However, a manual goniometer was used at the knee to standardize the The study got approval from the ethical committee SRM range of motion. The volley ball players started the squat college of Physiotherapy Subjects were selected based upon exercise at a 30degree knee flexion, descended to 90degree, inclusion criteria following Male volley ball players, Age and then forcefully returned to the starting position by group between 19 to 21 years, Off season players, Players extending both knees and and plantar flexion at the who are not being trained in plyometric training and weight ankles. Volley ball players were alerted when the starting and training program earlier.and the exclusion criteria Lower finishing positions were attained. extremity or back , Recent fracture of the players ,Acute inflammation ,Hypermobility of and informed consent Pre-testing was conducted in 4 sesssions. The first session form was obtained from the subjects and subjects selected included an introduction of the testing protocols to the convenient sampling . subjects. The second session included the measurement of vertical jumping performance. In the third session, leg 50 volley ball players were selected and are divided into strength was determined by the 1RM squat. During the fourth 2 groups by a simple random sampling. Each group contains session, the 50- yard run was measured. There was a 24-hour of 25 volley ball players. pause between the testing sessions. Group A is treated with Plyometric and weight training group The 2 groups were trained for six weeks, 2 days per week. All (who received both plyometric and weight training. Group B training sessions were supervised. After 6 weeks of the is treated with Plyometric training group (who received only exercise protocol post test outcome scores were recorded in plyometric training) sessions in the same order 4 days following the completion of The volley ball players were interested that in case any the training period. subject discontinued the training program or if he developed III. TRAINING PROTOCOL any pain or injury in the legs during the training period then they will be excluded from the study. In this study none of the GROUP-A subjects discontinued the training program and none PLYOMETRIC AND WEIGHT TRAINING developed any injury. For both the groups the initial measurements of demographic data were taken. Then pre-test 1st week:- scores were taken for both A&B groups 1 week before the initiation of the training period. 3set X 4 reps with 30 cm. Depth jump with rest time of 30 sec between Measurement of Vertical Jump Test: sets Vertical jump height was measured by using a stand and Split squat jump 3 sets X 4 reps with time of 30 sec reach test. The test was completed from a 2-foot standing 3 set X 4 reps with rest time of 30 Rim jump position without a step into the jump. The volley ball players sec were allowed to use their hands as they desired. Three test 2 set X 4 reps with box height of 40 jumps were taken, and the highest of these was recorded. This Box to Box depth cm, test was selected because it has high validity (0.80) and jump 3 boxes used with rest time of 30 reliability (0.93) coefficients and because it allows arm sec movement and a squat motion before the jump, such as those 4 set X 8 reps, with 30% of 1 RM, performed in . Squat with rest time of 60 sec between sets Measurement of 50 Yard Dash: 4 set X 8 reps, with 30% of 1 RM, The 50-yard dash is one of the short-term test for with rest time of 60 sec between muscular power that indirectly reflects the measure of the sets. www.rsisinternational.org Page 91

International Journal of Research and Scientific Innovation (IJRSI) | Volume V, Issue IV, April 2018 | ISSN 2321–2705

4 sets X 8 reps, with 30% of 1 RM 5th &6th week:- with res t time of 60 sec between Depth jump 4 set X 6 reps with 55 cm. sets with rest time of 30 sec between 4 set X 8 reps, 30% of 1 RM, sets Leg flexion with rest time of 60 sec between Split squat jump 4 sets X 6 reps with time of 30 sec sets Rim jump 4 set X 6 reps with rest time of 30 2nd week:- sec Box to Box depth 3 set X 6 reps with box height of 3 set X 6 reps with 40 cm. jump 55 cm, Depth jump with rest time of 30 sec between 6 boxes used with rest time of 30 sets sec. Split squat jump 3 sets X 6 reps with time of 30 sec Squat 3 set X 6 reps, with 75% of 1 RM, 3 set X 6 reps with rest time of 30 Rim jump with rest time of 60 sec between sec sets 3 set X 4 reps with box height of 30 Leg press 3 set X 6 reps, with 75% of 1 RM, Box to Box depth cm, with rest time of 60 sec between jump 4 boxes used with rest time of 30 sets. sec. Leg extension 3 sets X 6 reps, with 75% of 1 RM, 4 set X 8 reps, with 45% of 1 RM, with rest time of 60 sec between Squat with rest time of 60 sec between sets sets. Leg flexion 3 set X 6 reps, 75% of 1 RM, 4 set X 8 reps, with 45% of 1 RM, with rest time of 60 sec between Leg press with rest time of 60 sec between sets sets. 4 sets X 8 reps, with 45% of 1 RM, Leg extension with rest time of 60 sec between GROUP-B sets PLYOMETRIC TRAINING 4 set X 8 reps, 45% of 1 RM, ST Leg flexion with rest time of 60 sec between 1 week:- sets 3set X 6 reps with 40 cm 3rd week:- Depth jump with res t time of 30 sec between sets 3 set X 7 reps with 45 cm Split squat jump 3 sets X 6 reps with time of 30 sec Depth jump with rest time of 30 sec between 3 set X 6 reps with rest time of 30 sets Rim jump sec Split squat jump 3 sets X 7 reps with time of 30 sec 2 set X 6 reps with box height of 3 set X 7 reps with rest time of 30 Rim jump Box to Box depth 40 cm, sec jump 4 boxes used with rest time of 30 3 set X 5 reps with box height of 45 sec. Box to Box depth cm, nd jump 3 boxes used with rest time of 30 2 week:- sec. Depth jump 3set X 8 reps with 50 cm 4 set X 6 reps, with 60% of 1 RM with rest time of 30 sec between Squat with rest time of 60 sec between Split squat jump sets sets. 3 sets X 8 reps with time of 30 sec 4 set X 6 reps, with 60% of 1 RM, 3 set X 8 reps with rest time of 30 Leg press with rest time of 60 sec between Rim jump sec sets. 3 set X 5 reps with box height of 4 sets X 6 reps, with 60% of 1 RM, Box to Box depth 50 cm Leg extension wi th rest time of 60 sec between jump 5 boxes used with rest time of 30 sets sec. 4 set X 6 reps, 60% of 1 RM Leg flexion with rest time of 60 sec between sets

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International Journal of Research and Scientific Innovation (IJRSI) | Volume V, Issue IV, April 2018 | ISSN 2321–2705

3rd and 4th week:- Stand under the high objects with Starting position feet shoulder-width apart Depth jump 4 set X 7 reps with 60 cm. Jump continuously, reached with with rest time of 30 sec between alternating hands and trying to sets reach the object on every jump. Split squat jump 4 sets X 7 reps with time of 30 sec Action Time on the ground should be Rim jump 4 set X 7 reps with rest time of 30 minimal, with each jump being at sec least as high as the one before. Box to Box depth 4 set X 5 reps with box height of 60 jump cm, 5 boxes used with rest time of 30 Box To Box Jump:- sec. Equipment A of boxes all the same height. 5th and 6th week:- Stand in a deep- squat position with feet shoulder- width apart Depth jump 4 set X 8 reps with 75 cm. Starting position looking down the row of box, with rest time of 30 sec between landing softly in a squat position sets

Split squat jump 4 sets X 8 reps with time of 30 sec Jump to the first box, landing Rim jump 4 set X 8 reps with rest time of 30 softly in a squat position. sec Maintaining the squat position, Box to Box depth 4 set X 6 reps with box height of 75 jump off the box on the order side Action jump cm, and immediately onto and off of 6 boxes used with rest time of 30 the following boxes. sec. Keep hands on the hips, or behind the head The Plyometric And Weight Training Technique Used: Squat:- Depth Jump: Equipment Rack with . Equipment A box (variety heights). From a rack with barbell upper Stand on the box, toes close to the Starting position chest height, position bar high on front edge Starting position back of shoulders and grasp barbell Step from the box and drop to land to sides. Take bar from rack and on both feet. stand with shoulder width stance. Try to anticipate the landing and Descend until thighs are just past Action spring up as quickly as you can. parallal to floor. Extend knees and Keep the body from “settling” on hips until are straight. Return and the landing, and make the ground repet, keep head forward, back contact as short as possible straight and feet flat on the floor; Action Split Squat Jump: equal distribution of weight throughout forefoot and Equipment None heel.(Knees should point same Spread the feet far apart, front to direction as feet throughout back, and bend the front leg 90 movement) Starting position degrees at the and 90 degrees at the knee Leg Press: . Equipment Lever seated leg press. Jump up; using arms to help lift, Sit on machine with on padded hold the split-squat position. Action support. Land in the same position and Starting position Place feet on platform. grasp immediately repeat the jump handles to sides. Rim Jump: Push platform away by extending knees and hips. Return and repeat A high object such as a Action execution. Adjust seat and back Equipment goal or crossbar on a football goal support to accommodate near full post range of motion without forcing www.rsisinternational.org Page 93

International Journal of Research and Scientific Innovation (IJRSI) | Volume V, Issue IV, April 2018 | ISSN 2321–2705

hips to bend at waist. Keep knees TABLE-1 pointed same direction as feet. Do COMPARISION BETWEEN PLYOMETRIC WEIGHT TRAINING not allow heels to raise off of GROUP AND PLYOMETRIC GROUP platform and pushing with both

heel and forefoot. Plyometric and Plyometric weight Training Vertical Group-B Group-A Jump Signific Standard Standard t-test Leg Extension: height ance Mean deviatio Mean deviatio Equipment Lever lag Extension n n Starting position Sit on apparatus with back against padded back support. Pre-test 41.505 2.530 41.145 2.494 0.453 0.653

Place front of lower leg under Post-test 49.470 2.482 46.560 2.655 3.580 0.001 padded lever. Position the knee articulation at TABLE:-2 same axis as lever fulcrum. COMPARISON BETWEEN PLYOMETRIC WEIGHT TRAINING GROUP grasp handles to sides for support. AND PLYOMETRIC GROUP IN 50 YARD DASH (sec) Action Move lever forward by extending knees until leg are straight. Return Plyometric and Weight training Plyometric lever to original position by 50 yard Group-A Group-B bending knees. Repeat stabilizers dash Standard Standard t-test significance Mean Mean are during heavy resistances deviation deviation To prevent body rising off of seat Pre-test 7.897 0.449 7.828 0.571 0.425 0.673

Post 6.713 0.366 7.036 0.548 2.190 0.035 Leg Flexion: test Equipment Lever seated . TABLE:-3 Starting position Sit on apparatus with back against COMPARISION BETWEEN PLYOMETRIC WEIGHT TRAINING padded back support. Place back of GROUP AND PLYOMETRIC GROUP IN 1 RM SQUAT (kg) lower leg on top of padded lever. Plyometric and Secure lap pad against thigh just Plyometric Weight training 1 Group B above knees. Group A RM Grasp handles on lap support Standard Standard t-test Significance Squat Mean Mean Action Pull lever to back of thighs by deviation deviation Pre flexing knees. 80.250 8.346 81.750 9.072 0.544 0.590 test Return lever until knees are Post 111.00 8.207 88.000 9.233 8.326 0.001 straight. Repeat. test

IV. RESULTS V. DISCUSSION According to Table: 1 In the post test there is a significance This study is focused on finding out the effects of difference between the group (P<0.005) at 0.005 level of plyometric and plyometric – weight training on anaerobic significance. Both group shows significant decrease in their power and muscle strength in male volley ball players. post test mean but plyometric weight training group which has Jumping is a complex multipoint action that demands the lowest mean is more effective in increasing 50 yard dash not only force production but also a high power output. According to Table: 2 In the post test there is a significant Plyometric exercises evoke the elastic properties of the difference between the group (P<0.001) at 0.001 level of muscle fibres and connective tissue in a way that allows the significant. Both groups shows significant increase in their muscle to store energy during the deceleration phase and post test mean but plyometric weight training group which has releases that energy during the acceleration period. the highest mean is more effective in increasing 1 RM squat. Several studies suggested that plyometric consisted of According to Table 3: In the post test there is a significant exercises commonly used to enhance explosive power via the difference between the group (P<0.001) at 0.001 level of stretch – shortening cycle (SSC) significant. Both groups shows significant increase in their post test mean but plyometric weight training group which has The stretch component of stretch – shortening cycle the highest mean is more effective in increasing 1 RM squat. refers to the eccentric muscle action, whereas the shortening refers to the concentric muscle action. www.rsisinternational.org Page 94

International Journal of Research and Scientific Innovation (IJRSI) | Volume V, Issue IV, April 2018 | ISSN 2321–2705

Anderst et al 1994(4) concluded that weight training Leg muscles must be trained to react quickly as possible: has been able to improve vertical jump performance in most plyometric training appears to maximize the coordination of cases by 2- 8 cm (or by 5 – 15%). neuromuscular skills and muscle strength. Ioannis et al 2000(33) concluded that the combination Strength was increased more during the low velocity of the of plyometric exercises and weight training increased the phase of eccentric contraction than during the high velocity of vertical jump performance. this phase; therefore a weight training program may stimulate greater strength adaptation. The statistical result of this study shows that the vertical jump height was significantly increased in plyometric- The statistical result of this study shows that there is weight training group than plyometric group in male volley significant increase in 1RM squat in plyometric-weight ball players. training group than in plyometric group in male volley ball players. Bosco et al 1982 (10) showed plyometric training have significant effect in increasing hip and thigh power. This Eccentric muscle contractions have been shown to result in results from enhancing motor units recruitment and improving muscle soreness possibly as a result of changes in muscle cell muscles ability to store kinetic energy within the elastic ultra structure. In order to prevent these situations, it is properties of muscles. advisable to build up training slowly and to incorporate a weight training program before the plyometric program in Plyometric plus weight training program has a order to strengthen the muscles involved. significant effect on increasing hip and thigh power as measured by 50 yard dash. Hence, weight training is used to prepare for plyometric training to reduce the chance of injury, develop a strength Dynamic nature of this training is highly conductive base and prepare the musculoskeletal system for high impact to enhancing neuromuscular efficiency which in turn allows forces. for excellent transfer of power to other biomechanically similar movements that require a powerful thrust from hips VI. CONCLUSION and thighs, such as running. This study concludes combined plyometric and weight Lyttle et al 1996 concluded that neuromuscular training improves anaerobic power and muscle strength by a adaptations such a increased inhibition of antagonist muscle six week training protocol in athletes more than plyometric as well as better activation and co activation of synergistic training alone. Hence combined plyomotric and weight muscle may account for the improvement in power output. training protocol can successfully be incorporated in a fitness training and conditioning program to improve anaerobic Rahman Rahimi et al 2006 concluded that weight power and muscle strength in volley ball players. training increases the muscle strength and plyometric training exploits stretch – shortening cycle (SSC); therefore, the strength acquired by the weight training protocols will be used REFERENCES in this cycle (SSC) to produce a more forceful concentric muscle action and increase anaerobic power. [1]. 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International Journal of Research and Scientific Innovation (IJRSI) | Volume V, Issue IV, April 2018 | ISSN 2321–2705

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