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ABSTRACT
MARTEL, G. F., M. L. HARMER, J. M. LOGAN, and C. B. PARKER. Aquatic Plyometric Training Increases Vertical Jump in Female
Volleyball Players. Med. Sci. Sports Exerc., Vol. 37, No. 10, pp. 1814 –1819, 2005. Purpose: Numerous studies have reported that
land-based plyometrics can improve muscular strength, joint stability, and vertical jump (VJ) in athletes; however, due to the intense
nature of plyometric training, the potential for acute muscle soreness or even musculoskeletal injury exists. Performance of aquatic
plyometric training (APT) could lead to similar benefits, but with reduced risks due to the buoyancy of water. Unfortunately, there is
little information regarding the efficacy of APT. Thus, the purpose of this study was to examine the effects of APT on VJ and muscular
strength in volleyball players. Methods: Nineteen female volleyball players (aged 15 ⫾ 1 yr) were randomly assigned to perform 6
wk of APT or flexibility exercises (CON) twice weekly, both in addition to traditional preseason volleyball training. Testing of leg
strength was performed at baseline and after 6 wk, and VJ was measured at baseline and after 2, 4, and 6 wk. Results: Similar increases
in VJ were observed in both groups after 4 wk (APT ⫽ 3.1%, CON ⫽ 4.9%; both P ⬍ 0.05); however, the APT group improved by
an additional 8% (P ⬍ 0.05) from week 4 to week 6, whereas there was no further improvement in the CON group (⫺0.9%; P ⫽ NS).
After 6 wk, both groups displayed significant improvements in concentric peak torque during knee extension and flexion at 60 and
180°䡠s⫺1 (all P ⬍ 0.05). Conclusions: The combination of APT and volleyball training resulted in larger improvements in VJ than in
the CON group. Thus, given the likely reduction in muscle soreness with APT versus land-based plyometrics, APT appears to be a
promising training option. Key Words: STRETCH-SHORTENING CYCLE, DEPTH JUMPS, BALLISTIC EXERCISE, STRENGTH
TRAINING
T
he effects of plyometric training, also referred to as (1,11,15). Furthermore, for individuals undergoing current
ballistic training or stretch-shortening exercise, have rehabilitation of an injury, the use of land-based plyometric
been studied rather extensively in both athletic and training would most likely need to be delayed until such
nonathletic populations. Benefits from this type of training time that it could be safely incorporated into the training
include improved measures of muscular strength and power regimen. Thus, a relatively simple method of reducing im-
(4,8,14,18,23,27,29,30), joint function and stability pact forces and eccentric loading while still providing suf-
(6,14,29), reduced incidence of serious knee injuries ficient stimulus for physiological and sports-related im-
(13,14), and running economy (26). Furthermore, multiple provements would be to perform plyometric training in a
studies (5,9,11,12,14,17,18,20,23,27,30), but not all (6,7,26) swimming pool, or aquatic plyometric training (APT)
that have employed jump-specific plyometric exercises (i.e., (25,28).
depth jumps or drop jumps) have reported significant im- Although buoyancy reduces the stretch reflex and amount
provements in vertical jump (VJ). These increases in VJ of eccentric loading during aquatic plyometric exercise,
have been associated with factors such as increased power athletes encounter greater than normal resistance during
output and maximum rate of force development (20) as well concentric movements because of the viscosity of water.
as increased muscle fiber size (23); characteristics likely Thus, APT could provide a stimulus for improvement in a
attributed to the stretch reflex, high eccentric loading, and slightly different manner than land-based plyometrics.
explosive nature of plyometric exercises (20). Surprisingly, we could locate only two studies in peer-
Despite the numerous benefits associated with high-im- reviewed journals that examined APT (19,24). Miller and
pact, high-intensity land-based plyometric training, the pos- colleagues (19) compared the effects of 8 wk of land-based
sibility exists for this type of training to induce acute muscle plyometrics versus APT on VJ, muscle power and torque,
soreness, muscle damage, or even musculoskeletal injuries muscle soreness, and range of motion in college-aged men
and women. Interestingly, the authors reported an increase
in muscle power only in the APT group, whereas both the
Address for correspondence: Greg Martel, PhD, Department of Physical
Therapy, University of Maryland Eastern Shore, Princess Anne, MD
land-based and APT groups had increases in knee peak
21853; E-mail: gfmartel@mail.umes.edu. torque during knee flexion at only one of three speeds at
Submitted for publication December 2004. which they were tested (6.28 rad䡠s⫺1). Furthermore, none of
Accepted for publication May 2005. the groups displayed significant increases in VJ. One pos-
0195-9131/05/3710-1814/0 sible explanation for these blunted training responses could
MEDICINE & SCIENCE IN SPORTS & EXERCISE® be the prescribed training intensity, which the authors char-
Copyright © 2005 by the American College of Sports Medicine acterized as “low” to “medium” intensity for the first 4 wk
DOI: 10.1249/01.mss.0000184289.87574.60 of the study (19).
1814
On the contrary, Robinson et al. (24) compared the effects TABLE 1. Physical characteristics of the subjects.
of 8 wk of land-based versus APT on VJ, muscle strength, APT CON
(N ⴝ 10) (N ⴝ 9)
sprint velocity, and muscle soreness in healthy college-aged
women, reporting significant improvements in VJ (greater Age (yr) 15 ⫾ 1 14 ⫾ 1
Body mass (kg) 64 ⫾ 13 57 ⫾ 8
than a 30% increase in VJ for both groups), isokinetic torque Height (cm) 167 ⫾ 9 164 ⫾ 8
production, and sprint velocity in both groups. Resting HR (bpm) 85 ⫾ 13 87 ⫾ 8
Predicted V̇O2max (L䡠min⫺1) 2.71 ⫾ 0.42 2.36 ⫾ 0.50
Although there were no significant differences in the Predicted V̇O2max 42.4 ⫾ 7.0 41.4 ⫾ 7.1
magnitude of improvements between the two modes of (mL䡠kg⫺1䡠min⫺1)
training, the level of reported muscle soreness was signifi- None of the differences were significant. All data are mean ⫾ standard deviation (SD).
cantly higher in the women performing land-based plyomet- APT, aquatic plyometric training group; CON, control group.
soreness, it is important to note that there were no occur- mation regarding possible mechanisms underlying training-
rences of injury, no complaints of significant muscle sore- induced adaptations. In addition, there is a need to compare
ness, and no dropouts as a result of the APT program, but the effects of land-based and APT programs on different
there were significant increases in VJ and leg strength. athletic populations, and to compare APT programs of vary-
In further support of the possible advantages of APT, ing intensity, duration, and volume. Furthermore, the as-
Luebbers et al. (17) compared the effects of 4- and 7-wk sessment of training-induced changes in muscular strength
land-based plyometric training programs on VJ height and may be enhanced by including measurements that are highly
power in physically active college-aged men. Despite both specific to the mode of training. For example, the measure-
high-intensity training programs being performed 3 d䡠wk⫺1 ment of isokinetic peak torque in a seated position, as in the
and equalized for training volume, Luebbers et al. (17) present study as well as numerous others, may not fully
observed significant decreases in VJ height shortly after represent the extent of muscle adaptations that may have
completion of both programs. However, when VJ height occurred as a result of APT or land-based plyometric train-
was reexamined after both groups underwent a 4-wk recov- ing. Finally, because athletes would be exposed to greatly
ery period, both groups displayed significantly higher VJ reduced ground impact forces during APT due to the buoy-
values than those obtained at baseline and immediately after ancy of water, investigations involving the efficacy of APT
the plyometric programs. These findings suggest that high- as a training mode for individuals currently in the rehabil-
intensity land-based plyometrics may lead to an overtraining itation process as well as for secondary prevention of mus-
effect and may require a recovery period before competition culoskeletal injuries seem warranted.
(17). In contrast, neither the present study nor the study by In summary, the present study indicates that APT can
Robinson et al. (24) incorporated a recovery period, but both produce significant increases in VJ and, to some extent,
observed significant increases in VJ shortly after training, isokinetic peak torque in young female volleyball players. In
providing evidence that APT can induce performance re- addition, because athletes can perform high-intensity plyo-
lated benefits (VJ height) without the need for a long re- metric exercises in water, it is proposed that APT could
covery period. provide similar benefits as land-based plyometrics, but with
Despite the unique findings of the present study, there are lower risk of muscle soreness and/or overtraining.
factors that could be expanded upon by future investiga-
tions. Assessment of the effects of APT on muscle soreness,
The authors would like to thank Ms. Peggy Troiano and the entire
muscle damage, skeletal muscle biochemistry, neuromuscu- James M. Bennett High School Volleyball Team for their participa-
lar characteristics, and biomechanics could provide infor- tion in this study.
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AQUATIC PLYOMETRICS AND VERTICAL JUMP Medicine & Science in Sports & Exercise姞 1819