Long jump training emphasizing plyometric exercises is more effective than traditional long jump training: A randomized controlled trial


  • Said El-Ashker Mansoura University, Egypt
  • Amr Hassan Mansoura University, Egypt https://orcid.org/0000-0002-2053-7644
  • Redha Taiar University of Reims, Reims, France
  • Markus Tilp Karl-Franzens-University, Graz, Austria




Plyometric training, Long jump, Biomechanics, Physical fitness


The aim of the study was to evaluate the impact of an 8-weeksplyometric training program on the sprint and jump performance. The intervention study employed a controlled experimental design with two parallel groups of male long jumpers. While the experimental group (n = 18) trained with plyometric exercises, the control group (n=10) performed classical long jump training. Both groups were examined for athletic performance (30m sprint, standing long jump, vertical jump) and biomechanical parameters of a long-jump movement (max vertical height, horizontal and vertical velocity at take-off, flight time, take-off duration) prior and following the intervention. The experimental group demonstrated significantly better developments than the control group in most of the physical and biomechanical parameters respectively and improved their long jump records. Combining an 8-weeksplyometricprogram with athletics training significantly develops long jump and general athletic performance as well as biomechanical parameters. Therefore, plyometric training can be recommended to athletics coaches as an additional training alternative to improve sprint and long jump abilities in athletes.


Download data is not yet available.


Arcelli, E. (1986). Encyclopedia of track & field: 1st edition. New York, USA: Prentice-Hall Press, Simon & Schuster, Inc.

Bartlett, R. (2007). Introduction to sports biomechanics: Analysing human movement patterns: 3rd Edition. New York, USA: Routledge.

Bedi, J. F., Cresswell, A. G., Engel, T. J., & Nicol, S. M. (1987). Increase in jumping height associated with maximal effort vertical depth jumps. Res Q Exerc Sport, 58(1), 11-15. https://doi.org/10.1080/02701367.1987.10605413

Bobbert, M. F. (1990). Drop jumping as a training method for jumping ability. Sports medicine, 9(1), 7-22. https://doi.org/10.2165/00007256-199009010-00002

Bridgett, L. A., & Linthorne, N. P. (2006). Changes in long jump take-off technique with increasingrun-up speed. J Sports Sci, 24(8), 889-897. https://doi.org/10.1080/02640410500298040

Brown, L. E. (2007). Strength training: Champaign IL, USA: Human Kinetics.

Canavan, P. K., & Vescovi, J. D. (2004). Evaluation of power prediction equations: peak vertical jumping power in women. Med Sci Sports Exerc, 36(9), 1589-1593. https://doi.org/10.1249/01.MSS.0000139802.96395.AC

Clutch, D., Wilton, M., McGown, C., & Bryce, G. R. (1983). The effect of depth jumps and weight training on leg strength and vertical jump. Res Q Exerc Sport, 54(1), 5-10. https://doi.org/10.1080/02701367.1983.10605265

Cossor, J. M., Blanksby, B. A., & Elliott, B. C. (1999). The influence of plyometric training on the freestyle tumble turn. J Sci Med Sport, 2(2), 106-116. https://doi.org/10.1016/S1440-2440(99)80190-X

Donald, C., A, & Gregory, M. (1998). Jumping into plyometrics: 2nd Edition. Champaign IL, USA: Human Kinetics.

Dziewiecki, K., Mazur, Z., & Blajer, W. (2013). Assessment of external and internal loads in the triple jump via inverse dynamics simulation. Biol Sport, 30(2), 103-109. https://doi.org/10.5604/20831862.1044225

Faigenbaum, A. D., McFarland, J. E., Keiper, F. B., Tevlin, W., Ratamess, N. A., Kang, J., & Hoffman, J. R. (2007). Effects of a short-term plyometric and resistance training program on fitness performance in boys age 12 to 15 years. J Sports Sci Med, 6(4), 519-525.

Fatouros, I. G., Jamurtas, A. Z., Leontsini, D., Taxildaris, K., Aggelousis, N., Kostopoulos, N., & Buckenmeyer, P. (2000). Evaluation of plyometric exercise training, weight training, and their combination on vertical jumping performance and leg strength. J Strength Cond Res, 14(4), 470-476.

Fleck, S. J., & Kraemer, W. (2014). Designing Resistance Training Programs: 4th Edition, Champaign IL, USA:Human Kinetics.

Gambetta, V. (1989). Plyometrics for beginners-basic considerations. New Stud Athlet, 4(1), 61-66.

Gehri, D. J., Ricard, M. D., Kleiner, D. M., & Kirkendall, D. T. (1998). A comparison of plyometric training techniques for improving vertical jump ability and energy production. J Strength Cond Res, 12, 85-89.

Henson, P. (1994). Plyometric training. Track Field Q Rev, 94, 53.

Herrero, J., Izquierdo, M., Maffiuletti, N., & Garcia-Lopez, J. (2006). Electromyostimulation and plyometric training effects on jumping and sprint time. Int J Sports Med, 27(07), 533-539. https://doi.org/10.1055/s-2005-865845

Hewett, T. E., Stroupe, A. L., Nance, T. A., & Noyes, F. R. (1996). Plyometric training in female athletes decreased impact forces and increased hamstring torques. Am J Sports Med, 24(6), 765-773. https://doi.org/10.1177/036354659602400611

Holcomb, W. R., Lander, J. E., Rutland, R. M., & Wilson, G. D. (1996). The Effectiveness of a Modified Plyometric Program on Power and the Vertical Jump. J Strength Cond Res, 10(2), 89-92.

James, M. J., Dale, M., James, D., & Minsoo, K. (2015). Measurement and Evaluation in Human Performance: 5TH edition, Champaign IL, USA:Human Kinetics.

Kotzamanidis, C. (2006). Effect of plyometric training on running performance and vertical jumping in prepubertal boys. J Strength Cond Res, 20(2), 441-445.

Koyama, H., Muraki, Y., Takamoto, M., & Ae, M. (2008). Kinematics of takeoff motion of the world elite long jumpers. Paper presented at the ISBS-Conf Proc Arch.

Markovic, G., Jukic, I., Milanovic, D., & Metikos, D. (2007). Effects of sprint and plyometric training on muscle function and athletic performance. J Strength Cond Res, 21(2), 543-549.

Rogers, J. L. (2000). USA track & field coaching manual: Human Kinetics.

Sale, D., & MacDougall, D. (1981). Specificity in strength training: a review for the coach and athlete. Can J Appl Sport Sci, 6(2), 87-92.

Sharkey, B. J., & Gaskill, S. E. (2013). Fitness and health: 7th edition, Champaign IL, USA:Human Kinetics.

Sharma, S. K., Saiyad, S., & Nandwani, R. (2013). Effect of Plyometiic Training on Long Jump Performance in Athletes. Indian J Physiother Occup Ther, 7(2), 176. https://doi.org/10.5958/j.0973-5674.7.2.037

Singh, D., & Singh, S. (2012). Effects of vertical, horizontal, and combination depth jump training on long jump performance. Biomed Hum Kinet, 4, 107-111. https://doi.org/10.2478/v10101-012-0020-2

Tan, J. C., & Yeadon, M. R. (2005). Why do high jumpers use a curved approach? J Sports Sci, 23(8), 775-780. https://doi.org/10.1080/02640410400021534

Thomas, K., French, D., & Hayes, P. R. (2009). The effect of two plyometric training techniques on muscular power and agility in youth soccer players. J Strength Cond Res, 23(1), 332-335. https://doi.org/10.1519/JSC.0b013e318183a01a

Vassil, K., & Bazanovk, B. (2012). The effect of plyometric training program on young volleyball players in their usual training period. J Hum Sport Exerc, 7(1). https://doi.org/10.4100/jhse.2012.7.Proc1.05


Statistics RUA



How to Cite

El-Ashker, S., Hassan, A., Taiar, R., & Tilp, M. (2019). Long jump training emphasizing plyometric exercises is more effective than traditional long jump training: A randomized controlled trial. Journal of Human Sport and Exercise, 14(1), 215–224. https://doi.org/10.14198/jhse.2019.141.18



Performance Analysis of Sport