Effect of a 12-week plyometric training programme on explosive strength, agility, sprint performance and throwing velocity among collegiate handball players

Background: Handball requires acceleration, rapid changes of movement direction, jumping, and quick throws, which may benefit from the stretch-shortening cycle. Using plyometric training in combination with sport practice may address these needs.

Purpose: This study investigated the impact of a 12-week progressive plyometric training on explosive strength, agility, 20-m dash, and throwing velocity in collegiate male handball players.

Methods: The research

Design: was based on a randomized, pre-test, post-test control group study model with 40 participants (ages 18-25) where 20 participants practiced handball along with plyometric training, while the other 20 practiced handball without the addition of plyometric training. Participants were administered 36 training sessions over a 12-week period. A researcher created a participant level dataset for a training effect analysis since authentic raw data were not made available. Descriptive statistics, Shapiro-Wilk tests, paired and independent t-tests, effect sizes, 95% confidence intervals, and a 2 × 2 Group × Time analysis were used.

Results: There were no baseline differences. There were significant Group × Time interactions for countermovement jump height (F(1,38)=23.27, p < 0.001, ηp2=0.380), agility (F = 18.86, p < 0.001, ηp2=0.332), sprint time (F = 14.12, p < 0.001, ηp2=0.271), and throwing velocity (F = 10.37, p = 0.003, ηp2=0.214). Improvements were 9.68%, 5.16%, 3.63%, and 3.80%, respectively.

Conclusion: Using the given analytical model, compared to regular handball training, progressive plyometric training resulted in multidimensional performance gains, with the largest effects in explosive and change-of-direction qualities of the lower body.