The Effects of Plyometric Training Volume and Surface Composition on Jump Performance

Abstract

Plyometric training (PT) is a popular method used to improve vertical and horizontal jump performance. However, the influence of training surface and volume on the effectiveness of PT remains unclear. The purpose of this dissertation was to examine the effects of training surface and volume following a 6-week PT program on jump performance in physically active individuals (PAI). For study 1, participants (N = 18) completed a 6-week PT program on either a soft (2-inch foam surface; n = 9) or hard (hardwood gymnasium floor; n = 9) surface. Vertical jump performance was assessed by squat jump (SJ), counter-movement jump (CMJ), and approach jump (AJ) before and after the PT program. For Study 2, participants (N = 12) completed a 6-week PT program with either moderate volume (1460 total foot contacts) or high volume (1850 total foot contacts).Jump performance was assessed using broad jump (BJ), SJ, CMJ, AJ. Participants for both studies were recruited through email at Middle Tennessee State University. The results of the first study indicated significant improvement in SJ, CMJ, and AJ regardless of training surface. The results of the second study similarly indicated significant improvement from pre- to post-testing for BJ, CMJ, and AJ, regardless of training volume. Notably, neither training group exhibited significant improvements in SJ performance. Considering the findings of these studies, practitioners looking to elicit improvements in vertical jump should align the PT training surface with individual needs, preferences, and resources. Additionally, improvements in vertical and horizontal jump performance can be elicited with programs as low as 1460 total foot contacts. With the two volumes utilized in this dissertation, there is no apparent benefit to the higher training volume based on the outcomes measured.