Effects of 8-Week Plyometric Training Program on Power and Speed Test Outcomes among Novice Baseball Student Athletes

Abstract

Background: Plyometrics are considered a great way to develop “explosive power and speed” in athletes. But little data are available to support its impact on novices playing baseball. This study examines the impact of an 8-week plyometric training program on power and speed in novice baseball student athletes.

Methodology: Experimental pretest and posttest technique was used. Twenty beginner male baseball players, aged between 18–25 years, were selected by purposive sampling. The participants were divided into an experimental group (n = 20) which had pre and post intervention comparisons. 8 weeks plyometric training program applied and this was broken down into pre-program weeks (weeks 1-2) foundation exercises, explosive power (weeks 3-4), advanced power (weeks 5-6), endurance/power (weeks 7-8) and performed 3-4 times per week. The performance variables were: vertical jump (VJ), broad jump (BJ), squat jump (SJ), medicine ball rotational throw (MB Rot), and medicine ball reactive throw (MB Reac).  The data was analyzed using SPSS version 26 (paired sample t-tests, correlation analysis, Cohen's d, effect size calculations).

Results: All performance variables had significant improvements. Vertical jump increased by 14.50 cm (t (19) = -12.969, p < 0.001, Cohen's d = -2.900). Broad jump improved by 16.90 cm (t (19) = -16.476, p < 0.001, Cohen's d = -3.684). Squat jump increased by 12.75 cm (t(19) = -11.694, p < 0.001, Cohen's d = -2.615). Medicine ball rotational throw improved by 0.94 m (t (19) = -26.785, p < 0.001, Cohen's d = -5.989), and medicine ball reactive throw improved by 4.15 m (t (19) = -14.180, p < 0.001, Cohen's d = -3.171). There were positive correlations between the pre-test and post-test scores with r values between 0.599 and 0.843 which were strong.

Conclusion: Novice baseball student athletes gain more power and speed from an 8week plyometric training program. The moderate to very large effect sizes provide evidence of the practical importance of the intervention. Plyometric training is a safe and valid method of enhancing athletic performance in this population.