Determining the optimal duration of plyometric training for enhancing vertical jump performance: a systematic review and meta analysis

Abstract

Introduction. Plyometric training is done in many ways, but countermovement jumps and squat jumps are easy and safe methods involving minimal use of equipment to increase lower body muscular power. There is enough evidence in the literature to support the notion that plyometric training increases vertical jump height. But the combination of countermovement jumps and squat jumps and its impact on vertical jump height is still unclear. Purpose. Therefore, to examine the importance of various plyometric training techniques, this meta-analytical evaluation was created. Materials and Methods. PubMed, MEDLINE, and Google Scholar databases were searched through August 2022. Empirical studies are expressed in the English language and issued within the last twenty-eight years. Included squat jump and countermovement jump interventions for improving vertical jump height. The studies used a training duration of a minimum of four weeks or above involving a control group included. As an approach to plyometric training that raises vertical jump height, the effects of countermovement jump and squat jump training were evaluated. To assess the level of heterogeneity, the I2 statistics were utilized. The value of I2 above 75% indicates significant heterogeneity and leads to the subgroup analysis method. Summary effects were calculated using standardized mean difference. With the help of the Cochrane tool, the risk of bias was assessed. Results. The 22 study results all met the enclosure criteria. The meta-analysis indicated that the total impact of squat jumps training had high effects on vertical jump height [Effect Size = 0.96, (95% CI,0.57 to 1.35)]. A moderate degree [Effect Size = 0.91, (95 % CI,0.46 to 1.37)] of effects of countermovement jumps training on vertical jump height was reported by included interventions. Lesser than 10 weeks of plyometric training intervention duration they probably had a small effect on countermovement jumps [Effect Size = 0.79, (95 % CI, 0.30 to 1.29)].