The effect of progressive plyometric training on sprint performance and flexibility in college baseball athletes
DOI:
https://doi.org/10.47197/retos.v78.118453Keywords:
Plyometric, Sprint, flexibility, baseballAbstract
Introduction: Baseball performance relies on short sprint ability and lower-limb flexibility, yet evidence for structured plyometric training in collegiate players is limited.
Objective: This study examined an 8-week progressive plyometric program on linear sprint performance and flexibility in collegiate baseball athletes.
Methodology: Twenty-four collegiate baseball players, all regularly training, were randomly assigned to a Plyometric Training Group (PTG; n = 12) or Control Training Group (CTG; n = 12). The PTG completed an 8-week plyometric program, three sessions per week, including hurdle jumps, multi jumps, and drop jumps in 3–6 sets per exercise, while the CTG continued usual baseball and strength training without additional interventions.
Results: The PTG showed significant improvements in sprint performance, with 10-m time decreasing from 1.987 ± 0.125 s to 1.728 ± 0.132 s (p = 0.05), 20-m from 3.342 ± 0.162 s to 3.146 ± 0.143 s (p = 0.05), and 30-m from 4.578 ± 0.121 s to 4.120 ± 0.1087 s (p = 0.05). Sit-and-reach flexibility increased from 20.42 ± 2.56 cm to 22.40 ± 1.82 cm (p = 0.05). The CTG showed no statistically significant changes (p = 0.124–0.422).
Discussion: These findings indicate that progressive plyometric training produces meaningful gains in acceleration and lower-limb flexibility beyond regular training alone.
Conclusions: An 8-week progressive plyometric program can be recommended as an effective conditioning strategy to enhance sprint performance and flexibility in university-level baseball athletes.
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