TO COMPARE THE EFFECTS OF PILATES

TRAINING AND PLYOMETRIC EXCERCISE ON

FLEXIBILITY AND CORE STRENGTHENING
AMONG KABADI PLAYERS

STUDENT : Mr. ALAGURAJA A

REGISTER NUMBER: RA1921001010096

GUIDE : Mr. G SPERJAN , M.P.T.,

CARDIOVASCULAR AND

PULMONARY CONDITIONS

In partial fulfillment of the requirement for the degree of

BACHELOR OF PHYSIOTHERAPY
JUNE-2023
A Project submitted to
SRM COLLEGE OF PHYSIOTHERAPY
SRM INSTITUTE OF SCIENCE AND TECHNOLOGY
(Deemed to be University u/s 3 of UGC Act, 1956)
SRM Nagar, Kattankulathur,
Chengalpattu District – 603203
Tamil Nadu, India.

i
 TO COMPARE THE EFFECTS OF PILATES
TRAINING AND PLYOMETRIC EXCERCISE ON
FLEXIBILITY AND CORE STRENGTHENING
AMONG KABADI PLAYERS
INTERNAL EXAMINER:
Name ____________________________

Signature with date ____________________________

EXTERNAL EXAMINER:
Name ____________________________

Signature with date ____________________________

In partial fulfillment of the requirement for the degree of

BACHELOR OF PHYSIOTHERAPY
JUNE-2023
A Project submitted to
SRM COLLEGE OF PHYSIOTHERAPY
SRM INSTITUTE OF SCIENCE AND TECHNOLOGY
(Deemed to be University u/s of UGC Act, 1956)
SRM Nagar, Kattankulathur,
Chengalpattu District – 603203
Tamil Nadu, India.

ii
 SRM COLLEGE OF PHYSIOTHERAPY
SRM INSTITUTE OF SCIENCE AND TECHNOLOGY
(Deemed to be University u/s 3 of UGC Act, 1956)
SRM Nagar, Kattankulathur – 603203
Chengalpattu (Dt), Tamil Nadu, India.
044- 27456729/ www.srmist.edu.in

CERTIFICATE

This is to certify that Mr. ALAGURAJA A, REGISTER NO. RA1921001010096 has

satisfactorily completed his project on the topic “TO COMPARE THE EFFECTS

OF PILATES TRAINING AND PLYOMETRIC EXCERCISE ON

FLEXIBILITY AND CORE STRENGTHENING AMONG KABADI

PLAYERS”. This project is submitted towards partial fulfillment of Degree of

BACHELOR OF PHYSIOTHERAPY Examination, JUNE– 2023.

OFFICIAL SEAL WITH DATE DEAN

iii
 SRM COLLEGE OF PHYSIOTHERAPY
SRM INSTITUTE OF SCIENCE AND TECHNOLOGY
(Deemed to be University u/s 3 of UGC Act, 1956)
SRM Nagar, Kattankulathur – 603203
Chengalpattu (Dt), Tamil Nadu, India.
044- 27456729/ www.srmuniv.ac.in

DECLARATION BY THE STUDENT

I hereby declare that this project entitled “TO COMPARE THE EFFECTS OF
PILATES TRAINING AND PLYOMETRIC EXCERCISE ON FLEXIBILITY
AND CORE STRENGTHENING AMONG KABADI PLAYERS’is a bonafide and
genuine research work carried out by me under the guidance of Mr. SPERJAN G,
M.P.T., CARDIOVASCULAR AND PULMONARY CONDITIONS.,
ASSISTANT PROFESSOR

SIGNATURE OF THE STUDENT

CERTIFICATE BY THE GUIDE

This is to certify that the project entitled “TO COMPARE THE EFFECTS OF
PILATES TRAINING AND PLYOMETRIC EXCERCISE ON FLEXIBILITY
AND CORE STRENGTHENING AMONG KABADI PLAYERS is a bonafide
research work done by Mr. ALAGURAJA A, RA1921001010096 towards partial
fulfillment of the requirement for the Degree of BACHELOR OF
PHYSIOTHERAPY.

DATE: SIGNATURE OF THE GUIDE

PLACE:

iv
 ACKNOWLEDGEMENT

First and foremost, I would like to thank the almighty, who showed his blessings
in all walks of my life.

I submit my heartful thanks to Prof. T. S. VEERAGOUDHAMAN M.P.T.,

M.S.W., DEAN I/c, for the valuable advice and guidance towards this work.

I would like to thank Mr. T. N. SURESH, M.P.T., VICE PRINCIPAL, for

helping me with my project work.

I am highly indebted to my guide Mr. SPERJAN G, M.P.T., ASSISTANT

PROFESSOR, who took her real personal interest in providing me proper guidance,
encouragement and support at all levels.

I thank my Coordinator Mrs. G. YASMEEN IMTIAZ, M.P.T., ASSISTANT

PROFESSOR, who with all patience gave me helping hands whenever I needed.

My grateful thanks to all my subject Staff, who contributed their time and
energy in this project.

I also thank the subjects who have given their consent for participating in my
study and co-operating till the procedure has been completed.

My entire effort stands credited at this moment only because of my family who
whole heartedly stood beside me always in each step of my career.

Last but not least, I would like to thank all my Friends for their valuable
suggestions and support in the completion of my project.

I DEDICATE THIS PROJECT TO MY MOTHER

v
 ABSTRACT

BACKGROUND: Kabaddi is a contact sport. Players of kabaddi need physical,

physiological, and motor skills in order to succeed. Specifically geared toward
explosive strength. Both the attackers and the defenders needed rapid reflexes, agility,
lung capacity, physical stamina, neuromuscular coordination, and dynamic balance in
order to handle the physiological and psychological rigours of Kabaddi OBJECTIVE:
To find out the effect of Pilates training versus plyometric training on flexibility and
core strength among kabaddi players. METHODS: 30 kabaddi players were selected
based on inclusion and exclusion criteria and they were divided into two groups
according to the protocols, the training was given for 8-week duration. RESULTS:
Group A shows significant difference in the post test value of sit and reach test with
the p value of 0.001 and Plank test with p value of 0.023 when compared to group B.
CONCLUSION: This study concludes that there is a significant improvement in
flexibility and core strength with Pilates tanning among kabaddi players

KEY WORDS: Flexibility, Core strength, Pilates, Plyometrics, Sit and Reach and
Plank.

vi
 INDEX

PAGE
S.NO CONTENTS
NO.

1. INTRODUCTION 1

5
2. REVIEW OF LITERATURE

3. METHODS 8

4. DATA ANALYSIS 15

5. RESULTS 21

22
6. DISCUSSION

7. CONCLUSION 24

8. LIMITATIONS AND RECOMMENDATIONS 25

9. REFERENCES 26

10. ANNEXURES 28

vii
 INTRODUCTION

India gave birth to the well-known team sport of Kabaddi In order to return to their
own half of the court without being tackled by the opposing team's defenders and all within
the space of one breath, the single offensive player, known as a "raider," must run into the
other team's half of the court, touch out as many of their defenders as they can, and then
run back into their own half of the court. Two teams each consisting of seven players
compete in the game. The opposing side scores a point for stopping the raider, and
additional points are given for each person the raider tags. If a player is touched or tackled,
they are taken out of the game; however, they are put back in after each goal their side has
scored.
Players of kabaddi need physical, physiological, and motor skills in order to
succeed. Specifically geared toward explosive strength Both the attackers and the
defenders needed rapid reflexes, agility, lung capacity, physical stamina, neuromuscular
coordination, and dynamic balance in order to handle the physiological and psychological
rigours of Kabaddi3 .
Joseph Pilates created the Pilates system of physical exercise in the early 20th
century. It is widely used, particularly in western nations like the United States, Canada,
and the United Kingdom. 11 million people were living there in 2005.The discipline on a
regular basis, and there are 14,000 instructors in the US. The name of Pilates' technique is
"Contrology. “There is no solid medical evidence that Pilates is beneficial for people with
pre-existing medical conditions, though it may help to condition the abdominal muscles of
healthy people or relieve lower back pain4.In order to strengthen both the human mind and
body, throughout the early part of the 20th century, Joseph Pilates developed a workout
programme. He thought there was a connection between physical and mental health. A
greater level of fitness can greatly benefit from Pilates exercise, which was first developed
as a rehabilitation programme for prisoners of war5.
A select number of ardent followers of Joseph Pilates who later became the first
generation of his method's teachers preserved the work over the years. Professional
sportsmen, movie stars, and television personalities who have praised the impressive

1
results they have observed with the Pilates technique of exercise have contributed
significantly to its rise to notoriety during the past 10 years6.Pilates is an exercise method
that focuses on strengthening the body with a focus on the core. This enhances overall
wellbeing and general fitness. Pilates concentrate on posture, balance and flexibility.
The chance of injury with P is substantially lower than it is with other, more
strenuous forms of exercise. The flexibility, strength, control, and endurance of the entire
body are improved by Pilates8.Moving one muscle from a flexible (the stretch) condition
into a shortening state is what plyometric exercise involves (the return to its original
position).
Less force can be acquired by a concentric motion than can be supplied by the
elastic reserves of the muscle. The definition of the measurement, the degree of stretch,
defines the application of the force necessary for flexibility and the conversion of chemical
energy into muscular energy9.The myotatic reflex (also known as the stretch reflex) and
the flexibility of muscle play a crucial part in the plyometric approach. For kabaddi players,
plyometric training can help with gains in leg strength, muscular power, acceleration,
proprioception overall, and vertical leap performance10.Exercises that help a muscle reach
its maximal strength as quickly as possible are referred to as "plyometric."
Plyometric are power-improving exercises created especially for advanced
exercisers and athletes with a well-conditioned body. The capacity to leap higher, jump
farther, throw farther, or strike harder can all be improved by engaging in this type of
exercise, which also strengthens the muscles involved in those activities. Muscle
contractions in systematic plyometric exercises follow a predetermined pattern. These
workouts make use of motions that improve one's capacity to produce a lot of force
quickly11.The neuromuscular system's capacity for performing specified tasks is known as
motor fitness. Common motor behaviors with identifiable patterns are considered
fundamental motor skills. Nearly every ability used in sports and physical activity is an
advanced version of basic motor capabilities. Five motor performance skills—power,
speed, agility, balance, and response time—combine to make up the broader category
known as "motor fitness." For most athletic success, these skills are necessary12.
The objective of this exercise is to improve the capacity to quickly, or
"explosively," go from a muscular extension to a contraction, as in specialised, repetitive

2
leaping. Plyometric exercises are generally used by athletes, particularly high jumpers,
sprinters, and martial artists, to increase performance. They are employed considerably less
frequently in the fitness industry13.
Kabaddi players need more amount of flexibility and core strength to be great performance
in the field.
In this study main object is to compare which training (Pilates and Plyometric) is
more effect in improve flexibility and core strength to the Kabaddi players14.

3
AIM OF THE STUDY:

To contrast the impact of Pilates training vs plyometric on kabaddi players'

flexibility and core strength.

NEED OF THE STUDY:

Kabaddi players are more prone for injuries during play. The sport demands
excellent core strength and flexibility which can reduce the injury. There are many
techniques have shown significant improvement in analysed the Kabaddi players flexibility
and strength. But to my knowledge studies focused on Pilates and Plyometrics analysing
the strength and flexibility in kabaddi players are less or more, Hence the need of the study.
This study is linked with the third Sustainable Development Goal (SDG) to transform the
World i.e., Good health and wellness of human beings.

4
HYPOTHESIS

ALTERNATE HYPOTHESIS:
There will be a significant effect of Pilates and Plyometrics exercise on
flexibility and core strength among kabaddi players.

5
 REVIEW OF LITERATURE

Niloofar Bagheri et al., (2022) founded that Pilates movements helped the upper and
lower body muscles of the female pupils. This sport's method is affordable and doesn't call
for a lot of equipment or room. As a result, educational and health administrators can apply
this sport-based approach in schools to improve students' physical and mental health.

Rahul chouhan et al., (2022) concluded that the VJP of the male basketball players in
group C (plyometrics with Pilates) showed better gains after finding significant differences
in the leaping ability tests conducted before and after the intervention. Future research can
also be done by contrasting the mean variables from their study with those that have already
been published. In order to improve VJP, plyometrics and Pilates were determined to be
the most effective training technique in this study.

Lee Herington et al., (2021) recommended that Using a PBU, 36 female participants from
an asymptomatic population were evaluated for their capacity to execute a proper TrA
contraction and maintain lumbo-pelvic stability. The PBU showed that subjects who had
practised Pilates were better able to contract the TrA and retain greater lumbo-pelvic
control than those who only sometimes performed abdominal curl exercises or did not
exercise their abdominal muscles at all.

Thirulogachandar Gunasekar et al.,(2021)demonstrated that plyometric training helps

semi-professional kabaddi players increase their agility, sprint speed, and explosive power.

Morzia Khatoon et al., (2021) stated According to this study, even though both Group A
(Pilates) and Group B (Plyometrics) were successful in boosting dynamic balance, core
muscle endurance, and agility, but in terms of statistical comparison, no one treatment
programme has been shown to be superior to the others.

Sajjan Pal et al.,(2021) decided that The Indian karate players showed a considerable
improvement in dynamic balance and core strength after eight weeks of physical therapy,
which was highly promising and demonstrated the superior reaction on performance,
according to the findings of the current study..

6
Christos ioannide et al., (2020) concluded that young competitive Karate players may
have an increase in quadriceps maximum strength and upper and lower body muscle power
after six weeks of plyometric training. From a practical standpoint, plyometric training may
improve athletes' capacity for quick movements linked to Karate performance.

Barış Gurpınar et al., (2020) stated that People's postural control, upper and lower limb
functions, and Pilates exercises were improved by eight weeks of combined aquatic
plyometrics and Pilates has MS.

Ha Min Lee et al.,(2020) recommended that The plyometric exercise group modified their
landing techniques by controlling ankle instability at landing with their hip and knee joints.
According to this study, plyometric workouts could help with ankle recovery, increase
stability and stress absorption, and help guard against injuries during Taekwondo
demonstrations.

KC Sundarshan et al., (2019) suggest that integrating a plyometric activity in warm-ups

can enhance sprint performance in men sprinters of collegiate age.

Gianpiero Greco, Giuseppe Messina et al., (2019) imply that a Pilates exercise
programme may not be sufficient to significantly increase lower limb explosive strength
and hamstring flexibility. To determine Pilates' effectiveness, further study will be required
with a strict experimental methodology.

Sandeep Singh et al., (2018) founded that plyometric workouts are the most crucial
component of any sport requiring jumping skills. For all competing levels, plyometric
exercises must be a required component of the training regimen.

Emilija Stojanovic et al., (2017) stated that Plyometric training is a successful method of
improving female athletes' VJ performance (such as CMJ, SJ, and DJ). Plyometric training
had better effects on VJ performance for longer interventions (about 10 weeks).

7
Creekmur et al., (2017) concluded that kinesiophobia can affect a patient’s adherence
with exercise therapy and may require specific management such as exposure to feared
activities. Ozhan Bavli et al.,(2016) suggested that A six-week Pilates exercise
programme improves flexibility, abdominal muscle strength, and self-esteem. findings
indicate that it .It is conceivable that six weeks of mat-based pilates exercises constituted
the right kind of physical activity for young girls.

Michal Lehnert et al., (2016) suggested that professional basketball players did not
conclusively indicate that plyometric exercises can be a useful technique for enhancing
explosive strength and agility.

Turner Anthony P.et al., (2015) Stated that using alternate-leg plyometric bounding is a
useful technique for significantly increasing sprint acceleration performance and triggering
the PAP effect. Furthermore, it appears that employing a weighted vest while performing
the exercise will boost the results of this approach.

Sandipkumar Parekh, et al., (2014) concluded that both groups (A & B) performed well
on the agility test, increasing the vertical leap height, the jump distance, and the block
distant jump, and the volley ball players in the offensive jump. But we applied the
plyomertic exercise that was advised for volleyball players.

Khadijeh-Irandoust et al., (2014) found that demonstrate the potential of plyometric,

strength, and combination training to enhance speed, agility, and explosive power,
particularly in young male Kabaddi players. For young athletes, it is advised that coaches
occasionally create high-intensity plyometric and strength training. because this kind of
training can be useful for enhancing performance and physical fitness.

Arumugam Subramani et al., (2014) concluded that Pilates training had a considerable
positive impact on kabaddi players' flexibility and core strength. training. From a practical
standpoint, plyometric training may improve athletes' capacity for quick movements linked
to Karate performance.

8
 METHODS

STUDY DESIGN : Experimental study

STUDY TYPE : Comparative type

SAMPLING METHOD : Convenient sampling

SAMPLE SIZE : 30 subjects

STUDY SETTING : SRM SPORTS CLUB KATTANKULATAHUR

INCLUSION CRITERIA
University level Kabaddi players
Age: 18-28 years
Male kabaddi players
Minimum one year experienced players
Flexibility level above 12 cm
Core strength level above 1 minute

EXCLUSION CRITERIA

Female Kabaddi players

Injured players

9
PROCEDURE:
With IEC clearance number SRMIEC-ST0922-293, the SRM Medical College
Hospital and Research Centre’s institutional ethical committee (IEC) accepted the study.

The selection of 30 participants will be according to inclusion and exclusion standards.

Two groups were formed from them. Based on the appropriate procedures, group B players
received plyometric training, while group A players received Pilates training. Exercises
programme given to the patients 4 days in a week with maximum 20 minutes in a day in
the duration of six weeks. Between the training session rest time will be given. Before
going to the training session every player’s heart rate will be noted. Before starting the first
day of the training player’s flexibility and core strength will be measured with help of sit
and reach and plank test. And also after completing the trainings again flexibility and core
strength will be measured.

10
TRAINING PROTOCOLS
GROUP A-PILATES TRAINING

S. PILATES
N TRAININ PROTOCOL PICTURE
O G

• On a mat or the floor, lie on your right

side.
• You can either bend your elbow and
cradle your head with it or rest your arm
flat on the floor beneath your head.
• Inhale and lift your left leg away from
Side leg lift the supporting leg. After taking a breath,
1
bring the left leg back to touch the right
leg. FIGURE 1
• Performe 5 to 8 reps

• Starting place put one knee into your

chest while lying on your stomach with
your head and scapulae up in the "Chest
Lift" posture.
• Inhale. Start bending the leg that is
Single leg extended and then straighten the bent
2
stretch leg.
• Exhale.
• Performe 4 to 5 reps. FIGURE 2

11
 • Avoid swaying or moving your weight
from side to side, keeping the rear of
your pelvis firmly planted on the mat.
When you take a breath in, extend your
leg across your body towards the
opposite shoulder, then towards the leg
you are standing on. As your lower spine
rotates, you should allow your hip to rise
off the mat, but keep both shoulders
firmly planted on the floor.
• While you exhale, maintain your hip
fixed and sweep your leg back to the
Single leg beginning position while keeping it
3
circle away from your body. Adapt your
course by first turning around outside of
your body. FIGURE 3
• Repeat 5 to 7 times

• The starting place. Kneel and slant your

boot in that direction. With the fingers
pointing away from the knee, place one
palm on the mat. With the elbow bent
and pointed up towards the ceiling, place
the other hand behind the head. Raise
the upper leg—the one that is furthest
from the support arm—to a height
approximately hip-height.
• Inhale. Move the lifted leg in front.
View the primary depiction of the
Side kick muscle. Exhale As demonstrated, move
4
kneeling the lifted leg rearward. Five trips
through the series. On the other leg, FIGURE 4
repeat the process.
• Performe 6 to 7 reps.

12
 • Spread your legs out flat on the ground.
arms by the head. By lowering your
tailbone to the floor, lift your abs off the
floor. Squeeze hands into a swan while
keeping a long spine and stretched neck.
• When your body moves forward, let go
of your arms. The legs will raise up as
the body stays in its arc posture. Rock
backwards onto your thighs while
5 Swan dive
elevating your chest and keeping your
body in an extended, arced stance.
FIGURE 5
• Do 5 to 7 reps.

13
GROUP –B –PLYOMETRICS TRAINING

PLYOMETRICS
S.NO
TRAINING PROTOCOLS PICTURE
• Stand straight with your
feet shoulder-width apart.
• To go into a complete
squat, bending your knees
will help.
• To raise the body off the
ground, extend through the
legs by using your
quadriceps, glutes, and
hamstrings. When the legs
are fully extended, the feet
will be several inches (or
even higher) off the
ground.
• Squat and use your foot's
1 Jumping squat heel, toes, ball, and arches
to control your landing.
Then, squat again for a FIGURE 6
stronger leap.
• Do the next leap
immediately after touching
down.
• Repetition: 2 to 3 sets.

• Standing tall with your

feet around hip-to-
shoulder apart and your
arms at your sides can
help you project
confidence.
• Maintain a forward glance
and keep your head high.
Your sternum out. Make
2 use of your abs.
High knee • To begin, lift your right
knee to just over waist
level and bring it towards FIGURE 7
your chest. Do this while

14
 raising your left hand at
the same time.
• Lower your right leg and
left hand quickly.
• Continue by using your
left leg and right hand.
• During the allotted time,
switch between your right
and left legs.
• Execute two to three sets.

• Place the box one small

step in front of you while
standing with your feet
shoulder-width apart.
• Crawl to the ground with
your knees slightly bent
and your arms stretched
behind you.
• Let your arms to swing out
in front of you as you
jump onto the box,
leveraging the energy
from the quarter squat to
Box jump lift you up.
3 • Softly touch the ground
with both feet while FIGURE 8
bending your knees
slightly.
• Squat down, then rise
again.
• Complete 3–4 sets.

• Take a large step

backward and drop your
hips until your back knee
is just above the ground
and your front thigh is
4 Jumping lunches parallel to the ground.
• Extend your legs straight
and jump into the air. FIGURE 9

15
 • To return to your starting
position, jump once more.
• Continue performing the
exercise until the set is
complete.
• Execute 2 to 3 sets.

• Kneel to the ground and

rest your hands there.
• Put your right foot close to
your right hand and extend
your left leg behind you.
• Maintain the same stance
for your arms while
quickly switching your
Mountain legs.
5
claimers • Alternate legs twice,
bringing your right leg
FIGURE 10
back up to be in close
proximity to your right
hand.
• Repeat the sets 4–5.

16
MATERIALS USED

FIGURE 11 INCH TAPE FIGURE 12 BOX

FIGURE 13 MAT FIGURE 14 STOP WATCH

17
OUTCOME MEASURE

SIT AND REACH TEST – For measure the flexibility

Subject position –sitting in floor

Therapist position – side to the patient

Procedure-

• When seated, insert the tape measure between your legs and align the bottom of
your heels with the 23-centimeter mark.
• Keep your feet 30 cm, or 10 to 12 inches, apart and your knees straight. Now slowly
extend your fingers and hands as far as you can along the measuring stick.
• After extending your arm as far as it will go, hold that position for two seconds.
Record the longest length you were able to attain throughout the movement to the
closest centimeter then take a moment to unwind before trying three more times.

PLANK – For measure core strength

Procedure-

• Stand in a push-up position with your elbows bent, allowing your forearms to bear
the weight of your body.
• Tighten your core, contract your glutes, and keep your body upright from head to
heels.
• Hold on to what you can.

18
 DATA ANALYSIS
Version 20 of the statistical software for social science (SPSS) was utilised to
perform all statistical calculations results with an alpha level below 0.05 were
considered statistically significant.

19
 TABLE I
COMPARISION CONNECTION OF PRE AND POST TEST ON
MEAN AVERAGE VALUES OF SIT AND REACH AND PLANK
TEST FOR EXPERIMENTAL GROUP A

PRE -TEST POST- TEST

GROUP A
T VALUE SIGNIFICANCE
N=15
MEAN SD MEAN SD

SIT AND
REACH 15.40 2.52 18.06 2.84 -16.73 0.00
TEST

PLANK
1.44 0.18 1.81 0.23 -7.94 0.00
TEST

p < 0.05 statistically significant

This table shows that Compared to one another, there is a big difference the mean
values of pre-test (15.40±2.52) and the post values (18.06 ± 2.84) Sit and Reach test of
experimental group A and the mean values differ significantly from one another of pre-test
(1.44 ±0.18) and the post values (1.81 ±0.23) of plank test of experimental group A

20
 BAR DIAGRAM 1
THE PRE AND POST TEST OF MEAN AVERAGE VALUES IN SIT
AND REACH AND PLANK TEST FOR EXPERIMENTAL GROUP A

GROUP A (PILATES)
20
18.06
18
16 15.4
No of participants(n)

14
12
10
8
6 4.4
4
1.44
2
0
SIT AND REACH PLANK

PRE TEST POST TEST

21
 TABLE II
ANALYSIS OF PRE- AND POST-TESTS ON MEAN AVERAGE
VALUES OF SIT AND REACH AND PLANK TEST FOR
EXPERIMENTAL GROUP B

PRE- TEST POST- TEST

GROUP B
T VALUE SIGNIFICANCE
N=15
MEAN SD MEAN SD

SIT AND
REACH 13.60 1.91 14.66 2.02 -16.00 0.000
TEST

PLANK
1.42 0.94 1.58 0.26 -3.44 0.004
TEST

p < 0.05 statistically significant

This table shows that significant variation exists between the mean values. of pre-
test (13.60 ± 1.91) and the post values (14.66 ± 2.02) of Sit and Reach test of experimental
group A and Between the mean values, there is a large disparity of pre-test (1.42 ±0.94)
and the post values (1.58 ±0.26) of plank test of experimental group B

22
 BAR DIAGRAM -II
THE PRE AND POST TEST OF MEAN AVERAGE VALUES IN SIT
AND REACH AND PLANK TEST FOR EXPERIMENTAL GROUP B

GROUP B (plyometrics)
16
14.66
13.6
14
No of participants(n)

12

10

4
1.42 1.58
2

0
SIT AND REACH PLANK

PRE TEST POST TEST

23
 TABLE III
COMPARISION BETWEEN POST MEAN VALUES OF BOTH
EXPERIMENTAL GROUP A AND B

CHANGE OF
DIFFERENCE T
N GROUP MEAN±SD P VALUE
IN MEAN VALUE
DIFFRENCE

POST GROUP
18.06±2.84
SIT A
AND 15 20.7% 3.776 0.001
REACH GROUP
TEST 14.66±2.02
B

GROUP
1.81±0.23
POST A
13.6
PLANK 15 2.403 0.023
TEST GROUP
1.58±0.26
B

Table III and shows there is a more significant difference in post values of sit
and reach and plank test of group A while compare to post values of sit and reach and
plank test of group B.
Group A post mean difference sit and reach-(18.06±2.84) and plank test–
(1.81±0.23)
Group B post mean difference sit and reach test –(14.66±2.02) and plank test –
(1.58±0.26)

24
 BAR DIAGRAM-III
THE POST MEAN VALUES OF BOTH EXPERIMENTAL GROUP A
AND B

POST TEST MEAN VALUES

20
18.06
18
16 14.66
No of participants(n)

14
12
10
8
6
4
1.81 1.58
2
0
POST SIT AND REACH TEST POST PLANK TEST

GROUP A GROUP B

25
 RESULTS

TABLE I and BAR DIAGRAM I shows that there is a considerable variation

between the mean values of pre-test (15.40 ± 2.52) and the post values (18.06 ± 2.84) of
Sit and Reach test of Group A (Pilates training) and The mean values are significantly
different from one another of pre-test (1.44 ±0.18) and the post values (1.81 ±0.23) of plank
test of Group A (Pilates training)

TABLE II and BAR DIAGRAM II shows that there is a substantial difference

between the mean values of pre-test (13.60 ± 1.91) and the post values (14.66 ± 2.02) of
Sit and Reach test of experimental group A and Significant variation exists between the
mean values. of pre-test (1.42 ±0.94) and the post values (1.58 ±0.26) of plank test of
experimental group B

TABLE III and BAR DIAGRAM III shows there is more significant effect on
flexibility and core strength of group A and also there is less significant effect is there on
flexibility and core strength of group B.

26
 DISCUSSION

This study compared the effects of plyometric exercise and Pilates training on
Kabaddi players' flexibility and core strength. In this study, statistically significant effect
on flexibility and core strength of group B (plyometrics exercise group) and there is exist
significant effect on flexibility and core strength of group A (Pilates exercise
group).Flexibility and core strength is more important for kabaddi players to delivered high
level of performance.
All active chains of upper and lower limb action will be improved by improving
core stability, mobility, and resilience. Pilates is a set of exercises with a core-specific focus
on boosting strength, flexibility, and muscular endurance. The connections between the
mind and body are strengthened. Pilates training strengthens the core muscles while
increasing physical power, efficiency, and mobility. Pilates-style exercises help to connect
the upper and lower bodies by strengthening the core muscles. Its key goals are to improve
posture, breathing, core strength, coordination, and equilibrium. Pilates uses the increased
strength and endurance of the core muscles to encourage the passage of forces from the
lower body to the upper body.
S Arumugam (2014) claimed that the impact of Pilates training on kabaddi players
resulted in a notable increase in flexibility and core strength. Due to the fact that Kabaddi
combines the movements of gymnastics, judo, rugby, and wrestling, players must also have
speed, power, and agility to complete movements more quickly while riding and catching.
As a result, those with the desired anthropometric and physiological traits will be at an
advantage when putting on a better performance during competition. Doing plyometric
exercises is intended to improve movement patterns, which are essential for performing
motor activities including agility, running, and leaping. As a result of this workout, the
muscle will be able to store energy during the deceleration phase and release it later because
the muscle fibers and connective tissue will become more elastic.
Thirulogachandar Gunasekar (2021) claimed that this study revealed that 8
weeks of plyometric training among semi-professional kabaddi players dramatically
improved agility, sprinting performance, and explosive leg power compared to the normal
training programme.

27
30 active male kabaddi players participated in this study, and they were split into two
groups, A and Players with any systemic illnesses or injuries were not allowed to play.
Throughout the course of eight weeks, Groups A and B received three days per week of
Pilates and plyometric training.
While comparing the effect of Pilates training on kabaddi players to the control
group, Dr. S Arun (2016) found that there was a substantial increase in flexibility and core
strength. That may be deduced from the literature and the study's findings. Better
performance in virtually all sports and games depends heavily on how carefully organised
training builds dependent variables. In order to attain the best performance, it is thus
determined that systematically structured training may be given the right recognition and
implementation in the training programmes of all disciplines. Santana et al. (2010),
Phrompaet et al., (2011), and Sekendiz et al., (2007) investigations all provided
additional support for the findings of this inquiry (2011).
According to several studies, plyometric training that takes advantage of the
Stretch-Shortening cycle will improve the muscle's ability to contract, this is more likely
to be associated with the notion of myosin light chain phosphorylation or with a higher
level of stimulation of active motor units. This will improve certain motor skills, including
sprinting, agility, explosive power, and coordination thanks to neuromuscular adaptations
through selective activation of certain muscle groups. Thus, plyometric training has been
recommended for sports that rely on the generation of high power output.
In this study there is existed significant improvement on flexibility and core
strength of Pilates group kabaddi players. And also significant improvement on flexibility
and core strength of plyometrics kabaddi group kabaddi players.

28
 LIMITATIONS AND RECOMMENDATIONS

LIMITATIONS

• Sample size was small

• Study duration was less

RECOMMENDATIONS

• Further research can include more physical exercise protocols

• Increase duration of training will be effective
• Include both gender will be needful in future

29
 CONCLUSION

The study concluded that, Pilates and Plyometrics training improves the flexibility
and core strength among kabaddi players. But the Pilates training protocol- Group A shows
more effective improvement in flexibility and core strength than Group B.

30
 REFERENCES

1.“Pilates” retrieved from http://www.mayoclinic.org/healthy-lifestyle/fitness/in-

depth/pilates-for-beginners/art-20047673, 2012.
2.Journal of Physical Education and Allied Health Sciences, Vol:4, No:1- Jan-June’
2014
3.Herrington, L., & Davies, R. (2005). The influence of Pilates training on the ability
to contract the transversus abdominis muscle in asymptomatic individuals. Journal of
bodywork and movement therapies, 9(1), 52-57.
4.Kloubec, J. A. (2010). Pilates for improvement of muscle endurance, body flexibility,
balance, and posture. The Journal of Strength & Conditioning Research, 24(3), 661-
667.
5.International Journal of Physiology, Nutrition and Physical Education 2018; 3(1):
1506-1508
6.Chatzinikolaou D. The time course of changes in performance and inflammatory
responses after acute plyometric exercise Journal of sports science. 2010; 54(1):80-87.
7. Climstein M. The Effect of Six Weeks of Squat Plyometric and Squat-Plyometric
Training on Power Production Journal of Applied Sports Science Research. 2000;
6(1):36-41.
8.Phrompaet, S., Paungmali, A., Pirunsan, U., & Sitilertpisan, P. (2011). Effects of
Pilates training on lumbo-pelvic stability and flexibility. Asian Journal of sports
medicine, 2(1), 16-22.
9.Rogers, K., & Gibson, A. L. (2009). Eight-week traditional mat Pilates training-
program effects on adult fitness characteristics. Research quarterly for exercise and
sport, 80(3), 569-574
10. Santana, F. J., de Haro, E. F., &Marbán, R. M. (2010). The effects of the pilates
method on the strength, flexibility, agility and balance of professional mountain bike
cyclist. Journal of sport and health research, 2(1), 41-54.
11.Segal, N. A., Hein, J., & Basford, J. R. (2004). The effects of Pilates training on
body flexibility and body composition: an observational study. Archives of physical
medicine and rehabilitation, 85(12), 1977-1981.

31
12.Sekendiz, B., Altun, Ö.,Korkusuz, F., & Akın, S. (2007). Effects of Pilates exercise
on trunk strength, endurance and flexibility in sedentary adult females. Journal of
Bodywork and Movement Therapies, 11(4), 318-326.
13.Devinder Kansal K. Test and Measurement in Sports and Physical Education D V
S publications, 1996, 262-266.
14. Drink water EJ, Effect of an acute bout of plyometric exercise on neuromuscular
fatigue and recovery in recreational athletes Journal of training and conditioning. 2009;
28(1):1483-1496
15. Fritzche F. Leg power Exercises for Young Athletics. Modern Athlete and Coach.
1977; 11:221-24
16. Gambetta V. Principal of Plyometric Training Track Technique. EFV publications,
1987, 399- 404
17. Henson PC. Depth Jumping with Box Drills, Track and Field Quarterly Review.
1980; 7:256-57
18. Hewett TE, Stroupe AL, Nance TA, Noyes FR. “Plyometric training in female
athletes”. International Journal of Sports Med. 2004; 24(2):765-773.
19. James C. Radcliffe and Robert C. Farentinos. High Powered Plyometrics. 1999, 41-
96.
20. Johson, Jack K-Nelson. Practical Measurement for Evaluation in Physical
Education. N S publications, 1979, 202-203
21. Khlifa R. “Effect of the plyometric training programme with and without added
load on jumping ability of basketball players”. Journal of strength and conditioning.
2010; 24(11):295-296
22. Kotzamindis C. “Effect of plyometric training on running performance and vertical
jumping in pre-pubertal boys”. Journal of sports science and medicine. 2007;
6:15191521
23. Markovic G. “Effect of sprint and plyometric training on muscle function and
athletic performance”. Journal of conditioning and strength. 2007; 21(2):543-549
24. Masamoto et al. “Acute effects of plyometric exercises on maximum squat
performance in male athletes”. International journal of fitness. 2008; 4(1):45-50.

32
 ANNEXTURE I

INSTITUTIONAL ETHICAL CLEARANCE CERTIFICATE

33
 ANNEXURE II
INFORMED CONSENT FORM

I Mr/Ms ________________________ freely and voluntarily agree to participate in the

study conducted on “TO COMPARE THE EFFECTS OF PILATES TRAINING AND
PLYOMETRIC EXCERCISE ON FLEXIBILITY AND CORE STRENGTHENING
AMONG KABADI PLAYERS" done by Mr. ALAGURAJA A, BPT IV YEAR, SRM
COLLEGE OF PHYSIOTHERAPY, SRM INSTITUTE OF SCIENCE AND
TECHNOLOGY, KATTANKULATHUR, CHENGALPATTU-603203.

I was explained in detail about the procedure of the study and understood the
requirements and benefits of this study.

I surely solely give consent to participate in this study.

DATE: PARTICIPANT’S SIGNATURE:

PLACE:

34
 ANNEXURE III
ASSESSMENT FORM

NAME: DATE:
AGE: PLACE:
GENDER:
ADDRESS:
HAND DOMINANCE:
PAST MEDICAL/SURGICAL HISTORY:
PRESENT MEDICAL HISTORY:
ACTIVE PLAYER LESS THAN ONE YEAR: YES / NO
INJURED PLAYERS: YES / NO

SIT AND REACH TEST:

SIT AND REACH PRE-TEST POST-TEST

SCORE

PLANK
PLANK PRE-TEST POST-TEST

SCORE

SIGNATURE OF THE THERAPIST

35
 ANNEXTURE IV
MASTER CHART

SIT AND REACH

PLANK TEST
TEST
S.NO TREATMENT
POST POST
PRE TEST PRE TEST
TEST TEST
1 1 13 15 1.34 1.57
2 1 14 16 1.42 1.59
3 1 12 14 1.38 1.55
4 1 17 20 1.42 2
5 1 15 18 1.53 2.05
6 1 16 18 1.47 2.02
7 1 17 19 1.28 1.55
8 1 10 13 1.5 2
9 1 16 19 1.57 2.03
10 1 18 21 1.35 1.59
11 1 16 19 1.43 2
12 1 19 22 2.02 2.1
13 1 18 21 1.39 1.57
14 1 17 21 1.46 2
15 1 13 15 1.15 1.54
16 2 13 14 1.27 1.32
17 2 14 15 1.35 1.42
18 2 16 17 1.54 2
19 2 12 13 1.57 2
20 2 16 18 1.54 2.01
21 2 13 14 1.46 1.5
22 2 12 13 1.35 1.42
23 2 14 15 1.47 1.53
24 2 14 15 1.39 1.43
25 2 15 16 1.41 1.51
26 2 13 14 1.42 1.47
27 2 16 17 1.27 1.32
28 2 12 13 1.42 1.46
29 2 15 16 1.53 2.01
30 2 9 10 1.37 1.43

36
 ANNEXURE-V
PLAGERISM FORM
FORMAT-I

SRM INSTITUTE OF SCIENCE AND TECHNOLOGY

(Deemed to be University u/s 3 of UGC Act, 1956)
Office of Controller of Examinations

REPORT FOR PLAGIARISM CHECK ON THE PROJECT REPORTS FOR UG

PROGRAMMES
1. Name of the Candidate ALAGURAJA A

2. Address of the Candidate No 1195,North Sangampatti,

Mobile Ponnamaravathy(tk),Pudukkottai(dt),
622002
Mobile number: 9361386561
3. Registration Number RA1921001010096

4. Date of Birth 13-03-2002

5. Department SRM College of Physiotherapy
6. Faculty Health Sciences

7. Title of the Project TO COMPARE THE EFFECTS OF

PILATES TRAINING AND
PLYOMETRIC EXCERCISE ON
FLEXIBILITY AND CORE
STRENGTHENING AMONG KABADDI
PLAYERS
8. Whether the above project is Individual or group: GROUP
done by
9. Name and address of the ASSISTANT PROFESSOR. SPERJAN
Guide G.M.PT. SRM COLLEGE OF
PHYSIOTHERAPY
SRM INSTITUTE OF SCIENCE AND
TECHNOLOGY

MAIL ID : sperjang@srmist.edu.in
Mobile number:8148239011
10. Name and address of the Co- NA
Supervisor / Co-Guide (if
any)
11. Software Used TURNITIN

37
 12. Date of Verification 08-04-2023

13. Plagiarism Details: (to attach the final report from the software)
Enclosed

Title of the study Percentage Percentage % of Plagiarism

of of after excluding
similarity similarity Quotes,
index index Bibliography, etc.,
(Including (Excluding
self self
citation) citation)
TO COMPARE THE EFFECTS
OF PILATES TRAINING AND -------- 8% 8%
PLYOMETRIC EXCERCISE ON
FLEXIBILITY AND CORE
STRENGTHENING AMONG
KABADDI PLAYERS
I declare that the above information have been verified and found true to the best of my
knowledge.

Signature of the Candidate Name & Signature of the Staff

(who uses the Plagiarism check software)

Name & Signature of the Guide Name & Signature of the Co-Supervisor/ Co-
Guide

38
Name & Signature of the HOD

ANNEXURE VI
PLAGIARISM REPORT

39
40