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Effects of hybrid plyometric-ladder and plyometric-circuit training on sprint speed and maximum velocity development in male students

Pramod Ravi, Divya Kalimuthu, Amrutharaj MG, Gigi Jose · Sportis Scientific Journal of School Sport Physical Education and Psychomotricity · 2026

Researchers randomly split 60 young men (18-22) into three groups for 12 weeks, training three times a week with either plyometrics combined with agility-ladder drills, plyometrics in a circuit format, or no extra training, then tested 30 m, 40 m and 50 m sprints. Both training groups got faster at all distances while the control group didn't improve; the two methods were equal at 30 m, but the plyometric-circuit group improved more at 40 m and 50 m.
Takeaway: Add plyometric circuit training about three times a week if you want to build and hold top-end sprint speed.
Abstract (source)

Sprint performance is a key determinant of success in many sports, relying on acceleration, maximum velocity, and neuromuscular efficiency. Although plyometric training enhances explosive power, evidence on hybrid training approaches remains limited. This study aimed to compare the effects of hybrid plyometric-ladder training (HPLT) and plyometric-circuit training (PCT) on sprint speed and maximum velocity in male students. A randomised allocation procedure was employed for the pre-test and post-test

Design: . Sixty male participants (18-22 years) were randomly assigned to HPLT (n = 20), PCT (n = 20), and control (CG; n = 20) groups. The 12-week intervention was conducted three times per week. Sprint performance was assessed over 30 m, 40 m, and 50 m. Data were analysed using paired t-tests and ANCOVA (p < 0.05). Significant improvements were observed in both HPLT and PCT groups across all sprint distances (p < 0.001), whereas the control group showed no improvement. ANCOVA indicated significant group differences at 30 m (F = 33.13), 40 m (F = 3.62), and 50 m (F = 4.64). Post-hoc analysis confirmed that both experimental groups outperformed the control (p < 0.001). No difference was found between HPLT and PCT at 30 m; however, PCT showed greater improvements at 40 m and 50 m maximum velocity. Both training

Methods: significantly enhance sprint performance, with PCT providing additional benefits for sustaining maximum velocity.

Randomized controlled trialOpen accessProgramming & Periodization
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