HUMAN MOVEMENT

2010, vol. 11 (1), 1722

EFFECTS OF PLYOMETRIC TRAINING ON MAXIMAL POWER OUTPUT

AND JUMPING ABILITY
DOI: 10.2478/v10038-010-0007-1

Hubert Makaruk*, Tomasz Sacewicz

Branch Faculty of Physical Education in Biaa Podlaska, Jzef Pisudski University of Physical Education, Warsaw, Poland

ABSTRACT
Purpose. The study aims to determine the effect of plyometric exercises performed with minimum ground contact time on the
maximal power output of the legs and jumping ability. Basic procedures. This study sample comprised 44 non-training students of
physical education. Following randomization, the experimental group performed plyometric exercises for six weeks, whereas the
control group participated only in lectures. The subjects performed counter movement jumps (CMJ), depth jumps (DJ) and a five-hop
test. Main findings. After the completion of plyometric training, an increase in the relative maximal power output (p 0.001) in CMJ
and DJ was observed, whereas the center of mass elevation and the five-hop test distance length did not change significantly
(p > 0.05). Additionally, the rebound time in DJ was significantly shorter and the range of counter movement in the knee decreased
(p 0.01). Conclusions. Depending on the aim of programme, plyometric training should determine the ways of performing exercises.
Methodological guidelines in plyometric training aimed at increasing the maximal power output may be different from indications
concerning jumping ability.

Key words: jumps, depth jumps, biomechanics, training, legs, measurements

Introduction
Plyometric exercises are used primarily to increase
the maximal power output [1, 2] and jumping ability [3].
They are characterized by a specific muscle action sequence: a rapid muscle lengthening movement, i.e. eccentric phase, is followed by an immediate explosive
muscle contraction, which has greater strength and
power than a contraction without the eccentric phase
[4]. The greater force produced by the muscle during
plyometric training is related to the storage of elastic
energy during muscle stretch (eccentric contraction)
and its rapid release during the shortening movement
(concentric contraction). It also engages the myotatic
reflex and tendon reflex. This process is often referred
to as the stretch-shortening cycle (SSC) [5].
Different authors point to the possibility of simultaneous development of maximal muscle power output
and jumping ability through plyometric training [6, 7].
On the other hand, some authors prove these two abilities cannot be shaped identically [8, 9]. To increase the
maximal power output the movement should be per* Corresponding author.

formed rapidly, while in regular jumping training the

movement performance does not have to be that fast, i.e.
exercise performance time is an individual parameter.
In some studies subjects achieved the maximum jump
height with the widest range of counter movement, and
their performance time was often longer than that when
they generated the maximal power output [10]. Thus it
can be assumed that the performance of exercise can
significantly determine the plyometric training effects.
Plyometric training programs account for training loads
(drop box height), number of rebounds, and length of
intervals between sets of exercises, but they often lack
precise instructions about the way the exercises should
be performed, i.e. speed and range of movement, position of individual body parts during push-off, etc. The
precise performance instructions are crucial in plyometric training since incorrect performance of such exercises may not only fail to bring the expected results
but also lead to injuries.
The aim of the study was to assess the effects of
plyometric exercises performed with the minimum
ground contact time on the maximal power output of
the legs and jumping ability. The following research
hypothesis was formulated: plyometric training with
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H. Makaruk, T. Sacewicz, Effects of plyometrics on exercise performance

minimum ground contact time improves the maximal

power output but does not affect jumping ability.
Material and methods
The subjects were 44 non-training second-year full
time university students of physical education. The sample was randomly divided into two groups; plyometric
(experimental) and control (Tab. 1). The subjects were
informed about the research aims and procedure and
a pilot study was carried out. The study was approved by
the Research Ethics Committee of the Jzef Pisudski
University of Physical Education in Warsaw.
Plyometric training program
The experimental group performed plyometric exercises on Mondays and Thursdays for six weeks. Each
plyometric training session commenced with a 5-min run
of low intensity, followed by five minutes of stretching
exercises (Tab. 2). During each session the subjects were
instructed to perform jumps as quickly as possible with
Table 1. Parameters of study groups before the commencement of plyometric training
Parameter
Age (years)
Body height (m)
Body mass (kg)*

Plyometric group
(n = 22)
20.3 0.5
1.81 0.06
73.2 6.9

Control group
(n = 22)
20.6 0.5
1.80 0.06
73.9 6.7

* body mass did not change significantly after plyometric

training (p > 0.05)

the minimum ground contact time. After each rebound

the legs were to be straightened in the hip, knee and ankle joints. The feet during jumps were set slightly outwards and the jumps were performed on a synthetic surface. During the exercises no subject complained of
muscle or joint pains. The control group did not take part
in the exercise program but, like the plyometric group, in
regular classes of gymnastics, swimming and football.
Measurements
Vertical jumps
The measurement station consisted of a force platform (Kistler, Switzerland) with the sampling frequency
of 1000 Hz, amplifier, analog-to-digital converter and
the BioWare 3.24 software package. Two types of vertical jumps were measured: counter movement jump
(CMJ) and depth jump (DJ) with the drop box height of
0.31 m [11]. The subjects were to achieve the maximum
height in CMJs and in DJs after a rebound. The arms
swung first backwards and then high upwards. The knee
flexion angle was not specified. Each subject performed
three CMJ and DJ attempts. The best results out of three
(the highest results of center of mass displacement) were
analyzed. Before each set of exercises the subjects were
shown a presentation of correct performance of the
jumps. The following parameters were calculated:
Pz maximal power output (concentric phase)
[12]
where: Fz vertical force, vz velocity;

Table 2. Plyometric training program

Week

12

34

56

18

Plyometric training program

number of sets number of rebounds
Standing vertical hops 2 10
Single foot hops 4 8
Multiple two-foot hurdle jumps (hurdle height 0.55 m) 6 6
Counter movement jumps 3 5
Depth jumps (drop box height 0.20 m) 3 6
Lateral two-foot jumps 2 10
Two-foot jumps 4 8
Counter movement jumps 3 5
Multiple two-foot hurdle jumps (hurdle height 0.65 m) 6 6
Depth jumps (drop box height 0.30 m) 3 6
Two-foot jumps forward and backward: 2 10
Single foot jumps 2 8 on each foot
Counter movement jumps 3 5
Multiple two-foot hurdle jumps (hurdle height 0.76 m) 6 6
Depth jumps (drop box height 0.40 m) 3 6

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H. Makaruk, T. Sacewicz, Effects of plyometrics on exercise performance

to rebound time:
calculated for CMJs and DJs as the time between the
moment of the lowest position of the body center of
mass and the zero ground reaction force;
Hmax maximal jump height:

where: g gravitational acceleration (9.81 m/s2),

vo rebound velocity.
The momentary velocity (v) of the center of mass
was calculated by way of integration of momentary acceleration (a), i.e. force (F) exerted on the platform minus body weight (BW) divided by body mass (BM) [13,
14]. The knee flexion angle was determined by video
motion analysis. Three markers were placed on the right-hand side of the subjects body at the greater trochanter,
lateral condyle of the tibia, and lateral malleolus of the
fibula [15]. The knee flexion angle was calculated as
the difference between the angle at the moment of contact of the foot with the ground (max) and the lowest
flexion value (min) [16]. The jumps were recorded with
a digital vision camera (Basler piA640-210gc, Germany) with the sampling frequency of 100 Hz. The
two-dimensional video motion analysis was carried out
using the System APAS XP software package (USA).
The footage was flat calibrated.

Five-hop test
The five-hop test was carried out at a track and field
jumping facility. Before the test the subject stood on
a take off line on the runway 1011 meters before the
sandpit. The aim of the test was to jump the maximum
distance possible. Each subject performed five consecutive jumps: a two-foot push off, four consecutive single
alternate leg jumps and two-foot landing in the sandpit.
The best result (longest distance) out of three attempts
was taken into consideration. The jump length was
measured with a tape measure from the take off line to
the nearest mark made in the sand by the jumper.
Each test was preceded with a warm up. The measurements were taken twice: three days before the plyometric training program and three days after its completion.
The parameters were expressed as means and standard deviations ( SD). The normal distribution was assessed with the Shapiro-Wilk test. The statistical significance of differences was determined with a two-way
analysis of variance (ANOVA): 2 (plyometric group,
control group) 2 (test: before and after). At p < 0.05
Tukeys test was used. The correlations between the
measured parameters as well as the reliability of the
tests were estimated with the Pearson correlation coefficient. All statistical calculations were made with the
use of the Statistica v. 5.1 PL software package.

Table 3. Mean values ( SD) of maximal power output, center of mass elevation, rebound time and knee flexion angle in CMJ
Parameter
Maximal power output (W/kg)
Center of mass elevation (m)
Rebound time (ms)
Knee flexion angle (degrees)

Plyometric group
Before
After
37.2 7.3
43.8 7.7*
0.41 0.08
0.42 0.07
314 32
307 28
96 8
95 8

Control group
Before
37.8 9.8
0.41 0.07
319 39
95 8

After
39.2 5.7
0.39 0.06
315 37
96 7

p 0.001 for differences between measurements before and after the plyometric training program

Table 4. Mean values ( SD) of maximal power output, center of mass elevation, rebound time and knee flexion angle in DJ
Parameter
Maximal power output (W/kg)
Center of mass elevation (m)
Rebound time (ms)
Knee flexion angle (degrees)
*

Plyometric group
Before
After
52.2 11.6
59.0 10.6**
0.40 0.07
0.42 0.06
283 31
228 25*
92 8
86 7*

Control group
Before
After
53.0 9.6
53.8 9.4
0.40 0.07
0.41 0.08
292 34
281 33
91 8
90 7

p 0.01, ** p 0.001 for differences between measurements before and after the plyometric training program

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H. Makaruk, T. Sacewicz, Effects of plyometrics on exercise performance

Results
The reliability of the tests was determined with the
test-retest method the subjects performed two CMJs
and two DJs at a five-minute interval. The tests reliability was determined with the coefficient of correlation:
r = 0.98 (CMJ) and r = 0.96 (DJ) for the center of mass
elevation; r = 0.92 (five-hop test); and r = 0.96 (CMJ) and
r = 0.93 (DJ) for the maximal power output. The obtained
values corresponded to data in literature [11, 17, 18].
The plyometric training caused an increase in the
relative maximal power output in CMJ (significant interaction between group and time: F1.42 = 5.12, p 0.05)
and in DJ (significant interaction between group and
time: F1.42 = 10.23, p 0.01) (Tab. 3, 4).
No significant changes in the center of mass elevation were noted in either type of jumps. The changes in
the five-hop test results, before and after the completion
of the plyometric training were also non-significant:
13.02 0.68 and 13.07 0.61 m in the plyometric group;
and 12.97 0.93 and 12.95 0.84 m in the control
group, respectively.
A significant reduction of the rebound time (significant interaction between group and time: F1.42 = 8.15,
p 0.01) was noted in the DJs as well as significantly
lower knee flexion angles were noted in the plyometric
group (significant interaction between group and time:
F1.42 = 10.63, p 0.01).
Discussion
The subjects from the plyometric group significantly
improved their maximal power output in the vertical
counter movement jump (CMJ) and depth jump (DJ).
Their jumping ability in CMJ, DJ and five-hop test remained unaffected. This confirms the hypothesis that
performance of plyometric exercises aimed at improvement of the speed of execution can improve the maximal power output of the legs, but not the level of jumping ability.
The different impact of the plyometric training program on the same parameters (rebound time, knee flexion angle) in CMJs and DJs may be related to a different
characteristic of both tests. Hennessy and Kilty [19]
claim that the CMJ involves a long stretch shortening
cycle (SSC), whereas a DJ a short SSC as the ground
contact time in the latter is relatively shorter. This is
why the same parameters measured in both jumping
tests do not reveal strong correlations [20, 21].
20

The results of the present study point to the need of

inclusion of precise instructions about the performance
of plyometric exercises as they can significantly affect
the direction and size of changes in the development of
skills. Insufficient control of the performance of plyometric exercises may lead to unintended consequences
[22]. Unfortunately, as shown in a review study by
Markovic [3], the instructions in the methodological parts
of plyometric training programs which describe the execution technique are often missing or are too vague.
The issue of technique of performing plyometric exercises in the context of improvement of the maximal
power output and jumping ability has been rarely discussed in research studies [23]. Among the very few researchers who have dealt with the problem are Walsh et
al. [24], who showed that depth jump technique affects
the key determinants of maximal power output and
jumping ability more significantly than, for example,
drop box height.
The results of the present study also indicate those
components of plyometric training programs (performance of exercises strictly following precise instructions)
which can improve one ability (maximal power output)
without affecting another one. It is therefore important
to remember that guidelines on improving the maximal
power output may differ from guidelines on improvement of jumping ability.
The study also shows that effects of training aimed
at the shortening of the time of jump performance are
reflected in the reduction of the knee flexion angle and
the rebound time. Most likely, the changes noted in
these two parameters affected the increase of the maximal power output [25]. Such changes are highly desired
in the majority of sports in which the results rely on the
speed of a start task execution, e.g. in 100 m sprint races.
Although the study failed to reveal any significant
changes in the jumping ability level, plyometric exercises can be nevertheless recommended as part of jumping training in volleyball or basketball players. The
possibility to reach the same jump height, however, in
a shorter time, can bring measurable effects in rebounding or blocking. Thus if a players jump height is satisfactory but the entire movement lasts too long the speed
of execution of exercises should be emphasized. If the
players jump height requires improvement the rebound
time can be lengthened and the knee flexion angle reduced.
In all likelihood the lack of improvement in jumping
ability in the depth jump test was related to the reduc-

HUMAN MOVEMENT
H. Makaruk, T. Sacewicz, Effects of plyometrics on exercise performance

tion of time of force release (smaller knee flexion angle,

shorter rebound time) and thus a lower force impulse,
which determines jumping ability to a large extent [10].
According to Trzaskoma et al. [26] a significant improvement of jumping ability without strength training
is rather difficult to achieve. Trzaskoma and Trzaskoma
[27] revealed that when strength in the legs was not
changed significantly, a significant increase in the
maximal power output was noted with a decrease in the
level of jumping ability. The effect of plyometric training on strength has not been precisely determined as
yet. Some authors observed an increase in strength after
plyometric training [28, 29], and some found no changes
[30, 31].
The present study shows that performing jumps
with the fastest possible rebound and the shortest
ground contact time improves the maximal power output with no effects on jumping ability. The question
remains whether it is possible to improve jumping
ability without improving the maximal power output.
The results of the present study confirm this indirectly
[31]. However, the precise instructions of training
aimed at the improvement of jumping ability are difficult to formulate since as stated before the highest
jumps were achieved with fairly diverse kinematic parameters [10].
Conclusions
The results obtained show that each plyometric
training program should include precise instructions of
performance of exercises. Methodological guidelines in
plyometric training concerning the improvement of the
maximal power output can differ from the guidelines
aimed at the improvement of jumping ability.
Acknowledgements
The study was part of the BW. III/26 research project carried
out in the Jzef Pisudski University of Physical Education in
Warsaw financed by the Polish Ministry of Science and
Higher Education.
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Paper received by the Editors: August 27, 2008.

Paper accepted for publication: October 27, 2009.
Address for correspondence
Hubert Makaruk
ul. Akademicka 2
21-500 Biaa Podlaska,
e-mail: hubert.makaruk@awf-bp.edu.pl

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