Journal of Human Sport and Exercise

Muscular performance adaptations to short-term plyometric training on sand: Influence of interday rest

Abbas Asadi



The aim of the current investigation was to determine the effects of short-term plyometric depth jump training on sand interposed with 48 hours or 72 hours of rest between training sessions on power type muscular adaptations in recreationally physical active men. Fifteen collegiate physical active men, who were familiar with plyometric exercise, participated in this study and were randomly divided into 2 groups: plyometric training with 48 h (PT48, N=7) and 72 h (PT72, N=8) of rest between training sessions. Pre and post training on sand, participants were measured in vertical jump (VJ), standing long jump (SLJ), agility t Test (TT), 20 and 40 m sprints, and one repetition maximum leg press (1RMLP). The plyometric training program on sand was applied during 6 weeks, 2 sessions per week, with 5 sets of 20 repetitions depth jump exercise from 45 cm box height. After completing 6 weeks training period, the PT48 and PT72 groups showed significant improvement in all performance tests (p<0.05), with statistically significant differences between treatments in TT and 40 m sprint time. With regard to significant differences in TT and 40 m sprint for PT72 compared with PT48 and greater improvements for PT72 in all tests, it can be recommend that coaches, strength and conditioning professionals apply 72 h rest between plyometric training sessions when sand surface was used.


Sand; Stretch shortening cycle; Power explosive


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