Goudas, K., Kasabalis, A.*, Douda, H., Tokmakidis, S.
School of Physical Education & Sport Science, Democritus University of Thrace, Greece.
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Purpose: The purpose of the study was to examine the effect of different strength training protocols on the jumping ability of amateur female volleyball players.
Methods: 48 female volleyball athletes aged 18-32 years (M±SD=24.5±4.2 years) were divided into 2 groups, 2 experimental and one control group (N=16). The athletes of the experimental groups participated in one strength training protocol for 8 weeks as follows: GROUP 1: TRX-training combined with plyometric exercises, GROUP 2: resistance training and TRX-training combined with plyometrics. The Control Group was executing only field volleyball training. At the end of 8 weeks, the 2 experimental groups participated in a common training protocol with plyometric exercises for 8 weeks, followed by a 4-week detraining period. At baseline, after 8 weeks, 16 weeks and 20 weeks, measurements were performed in 6 jumping tests: squat jump, countermovement jump, countermovement jump with arm swing, drop jump, block jump and attack jump.
Results: After 8 weeks of intervention, significant improvements in performance were found in all jumping test for the 2 experimental groups (p <0.001), but not for the control group. After the plyometric training, the players improved their jumping performance further. Although the test values did not differ significantly from the previous measurement, they remained significantly higher compared to the beginning of the survey (p <.001). The jumping performance of the experimental groups showed a small decrease (0.5% -1%) after 4 weeks of detraining, compared to the previous measurement, but it remained significantly higher in comparison to the initial values. The performance of the control group did not differ significantly among the measurements.
Conclusion: In conclusion, TRX-training, combined with plyometric exercises and/or resistance training, could provoke significant adaptation to the jumping ability of amateur female volleyball players. Therefore, TRX-exercises can be integrated into the training process, in the context of differentiation and variety of the training stimuli. In addition, the implementation of plyometric exercises in form of circuit training could bring further positive adaptations to the players’ jumping ability. Finally, the majority of the training adaptations can be maintained during the detraining period, as long as a maintenance training program with jumping exercises is executed.
Keywords: Circuit training; Jumping ability; Plyometrics; Resistance training; TRX-training vertical jump.