[fusion_builder_container hundred_percent=”no” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” overlay_color=”” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” padding_top=”” padding_bottom=”” padding_left=”” padding_right=””][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” border_position=”all” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” center_content=”no” last=”no” min_height=”” hover_type=”none” link=””][fusion_title margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” size=”1″ content_align=”left” style_type=”default” sep_color=””] Plyo Training & volleyball athletes – New research findings [/fusion_title][fusion_text] Science ruled and surprised us! This time, the subject of study was volleyball, training protocols, and their effectiveness. According to a study in the Journal of Sports Science & Medicine, low-intensity plyometric protocols can be just as effective as their high-intensity protocols. In fact, with the former, athletes run a lower risk of injury.
The sample & the training protocols
An international research team conducted 14 randomized controlled trials. As a sample of the research, the scientists included healthy volleyball players, regardless of gender and age, who participated in the plyometric jump training (PJT) for at least 2 weeks. These programs included various bouncing and jumping exercises on one and both legs.
The results
Data analysis showed that the programs improved the vertical jump height of all volleyball players, even when the intensity or regularity of the exercises was relatively low. The researchers noted that lower-intensity training (for example, 40 jumps per workout, twice a week) was almost as effective as higher-intensity training while reducing the risk of injury to participants. Also, the lower-intensity exercises also left the players more time to devote to their training and other aspects that they needed to improve, in preparation for the match.
What is the ideal duration of PJT?
The truth is that there isn’t a clear picture of the ideal duration of a PJT program yet. Further research is therefore needed on this issue. But based on studies so far, programs lasting less than 8 weeks are just as effective as those lasting more than 8 weeks. The authors of the study even recommend the individualization of training, based on the position of the player and the stage of his preparation. Ioanna Douri Translated by Katerina Kontolati [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]