Original Research Article
Year: 2020 | Month: August | Volume: 10 | Issue: 8 | Pages: 151-156
Is Plyometric Exercise Effective than Squat Training in Improving Flexibility and Vertical Jump Height in Untrained Female College Students?
Saravanan Murugan1, Prerana Saravanan2, Kishor Hadia3, Kripa Agarwal3, Minal Tapaniya3, Priyanka Sudani3
1Masters in Sports Physiotherapy, PhD, Associate Professor, 2BPT, Lecturer, 3Graduate Physiotherapists,
The Sarvajanik College of Physiotherapy, Veer Narmad South Gujarat University, Surat-395003, Gujarat, India
Corresponding Author: Saravanan Murugan
ABSTRACT
Background of the study: Appropriate amount of flexibility and power of lower extremities are essential to prevention of injury in untrained individuals. While various methods are used to improve flexibility and power, plyometric exercises are considered to improve both flexibility and power. The present study aimed to determine and compare the effects of 4 weeks of plyometric exercise and squat exercise on flexibility and explosive power in untrained female college students.
Methods: This double blinded randomized controlled study included 39 female participants randomly assigned to three groups: Plyometric exercise, squat exercise and control group (n=13 each).1RM measured prior to the experimental session was used to determine the training intensity of the squat exercise for each week. A structured and progressive protocol for both plyometric and squat exercise were administered for 4 weeks, 2 sessions in a week with a total of eight sessions. Flexibility and explosive power were measured using sit and reach test and vertical jump test respectively, before and after the experiment sessions.
Results: One way ANOVA showed significant differences between groups for flexibility (p=0.009) and explosive power (p=0.016). Post hoc analysis with Bonferroni correction revealed plyometric exercise improved flexibility and power better than the other two groups.
Conclusion: From the results of this present study, it can be concluded that a 4 week structured, progressive, low intensity plyometric exercise program can be effective in improving lower extremity flexibility and power in untrained female college students.
Key words: Plyometric exercise, squat training, Flexibility, Sit and reach test, Explosive power, Vertical Jump Test