SUSHIL BHUJEL
BLUF
A well planned plyometric training significantly improves speed and agility among cricketers.
ABSTRACT
The purpose of this study was to analyze the available literature related to Plyometric Training and its effects on Athletes (cricket players). The review also aimed to determine the suitability of plyometric training within cricket player’s overall training program and practical implementation recommendations. A total of 7 research papers were identified in this review from the following electronic databases; Google scholar, Pub Med and Google from 2006 to 2020. Keywords and phrases included in the search criteria included cricket players, plyometric training speed, agility, and sprint. English Research papers were selected on title, then abstract and finally content. Results show that little scientific information is available to determine its possible benefits on the different components of performance in cricket players. Literature shows that plyometric training of 4 weeks has the potential to enhance a wide range of athletic performances (i.e., sprinting and agility) in male cricket players. Available evidence suggests that short-term plyometric on non-rigid surfaces (i.e. grass or clay) and the specific location and shoes could elicit similar increases in sprinting and agility performances. Changes in speed and agility are thought to be due to neuromuscular adaptations including increased muscle-tendon stiffness and increases in muscle power. Evidence suggests that 3 sessions per week minimum, 4 exercises for a minimum of 4 weeks is desirable. Plyometric training programs should begin with less complex exercises (ankle hops, box jump, bounding, forward hop, and drop jump, hurdle jump) to reduce potential risk of injury and to maximize training adaptations.
Although many issues related to plyometric training remain to be resolved, the results presented in this review allow recommending the use of well-designed plyometric program as a safe and effective training modality for improving sprint performance and agility performance in cricket players.
Key words – cricket players, plyometric training, speed, agility, sprint
INTRODUCTION
Speed and agility are important component required for success in sport like cricket. Speed and agility has been seen as a major difference between elite and amateur cricketers. Cricket is a major international sport which has millions of spectators worldwide. With the introduction of one day cricket and more recently twenty 20, the game has gone through major changes and the physical demands made on a cricketer’s body have also increased dramatically and the cricketers are exposed to more demanding schedules, with longer period of time for training and practicing (6). Cricketers have to perform different roles as a bowler, fielder or as batsman in the same game which consists of intermittent activity during which players are required to repeatedly perform striding, sprinting, turning and jumping, which places considerable demands on the physiological and neuromuscular system (9).
Research shows that, the plyometric training can improve physical components like speed, agility, jumping etc. in cricket players (1, 2, 3, 4, 6, 9, 10, and 15). A number of exercises have been shown to improve speed and agility in cricket players. These includes Ankle hops (3), box jump(1,3), jump squat(1,3), counter movement jump (1),drop jump (8,9) and many more. Plyometric training has been an effective method for the Improvement of agility, sprinting, and jumping ability and it has also been reported to improve running economy, joint stability, increased joint awareness and overall proprioception and decrease the severity of knee injuries (1), and also it has been used in conjunction with cricket player.
Plyometric training has been widely used in cricket game; little scientific information is available to determine its possible benefits on the different components of performance in cricket players. Following this, the aim of this review was to analyze the changes in speed and agility in cricketers when performing plyometric training.
METHODS
A review of the literature was conducted by searching the following electronic databases: Google scholar, Pub Med and Google from 2006 to 2020. Keywords and phrases included in the search criteria included cricket players, plyometric training, speed, agility, and sprint. Specific inclusion criteria included original research, a detailed explanation of Plyometric training method, and an available full-text journal article in English Research papers were selected on title, then abstract and finally content. 7 research papers were included in this review, whilst 4 papers were omitted.
DISCUSSION
Plyometric
Plyometric is a quick powerful movement involving a pre-stretching of the muscle, there by activating the stretch shortening cycle (5).Plyometric training is used amongst athletes of various sports to increase strength, explosiveness and power. Plyometric typically consists of rapid stretching of a muscle (eccentric action or lengthening phase) immediately followed by concentric or shortening (shortening phase) action of the same muscle and connective tissue this whole process called as stretch-shortening cycle(SSC)(9). Common Plyometric exercises include jumps, hops, skips, bounds and throws which performed with maximal effort and high velocity (10).
Plyometric exercises consist of three phases; the setting or eccentric phase which begins from the point of mental preparation and lasts until the stretch stimulus is initiated; the amortization phase which is the electro mechanical delay between the eccentric and concentric contraction and the concentric response phase. The response phase is the summation of the amortization and eccentric phase and is represented as facilitated contraction (9). Plyometric training is an intense form of exercise that helps athletes improves the power of their movements. Plyometric training is used to improve maximum strength and speed of movement which result in an increase of explosive power (10). Plyometric training has shown to enhance physical components including speed, strength, power, and agility.
Agility performance from agility T-TEST have seen 4.91 % of improvement with the use of 8 week plyometric exercises on male hand ball players (11) and Sprint time, During 9 weeks of training, statistically significant decreases (p # 0.05) occurred in 5-m and 10-m sprint time in plyometric group (20.07 seconds, 8.6%, EFFECT SIZE = 0.7), (20.09 seconds, 4.8%, EFFECT SIZE = 0.9, respectively) in adolescent soccer players (12). Plyometric exercise should be used as a supplementary exercise to maximize speed and agility in sport performance (3, 9). Plyometric training has the potential to increase the stiffness of the muscle-tendon system, allowing the body to store and utilize elastic energy more efficiently within the Stretch shortening cycle. Plyometric training enhances the ability of the muscles to generate power, by exaggerating the Stretch shortening cycle (SSC)(13).
Plyometric training improves speed and agility
Several studies shows that plyometric training has been shown to improve speed and agility In cricket players(1,2,3,4,6,9,10). Different kind of plyometric exercise were introduced to improve speed and agility of players which include Ankle hops (3), box jump (1, 3), jump squat (1,3), counter movement jump (1),drop jump (8,9). Plyometric drills usually involve stopping, starting, and changing directions in an explosive manner. These movements are components that can assist in developing agility (14, 4, 9, 10, and 3) and speed (9, 3, 1, and 6).
Studies shows that , for agility test ,most of the researcher adopted Agility T-test(16,9,3), except two studies , where one studies shows that their Subjects started with their dominant foot on the start line and proceeded to a series of various displacements from cones 1 to 4 and inversely: running forward (from 1 to 2), right side shuffle (from 2 to 3), running backwards (from 3 to 4), running forward (from 4 to 3), left side shuffle (from 3 to 2) and running backward (from 2 to 1) and agility test was timed to the nearest 1/100th of a second (14). And in other study, it was measured by shuttle run (10).
Studies shows that, most of the researchers used 5m-45.72m(50yard) sprint performance to test speed of the subjects(2,3,9,15) , however in one study , 5-m sprint times were assessed using timing gates and the Mean 5-m sprint time did not significantly change in plyometric, it shows only 0.01-second decrease in mean 5-m time in plyometric training group (2).
PLYOMETRIC TRAINING METHOD
Plyometric training methods of the studies included in this review vary considerably, whilst still having common themes. Table 1 summarizes the research investigating the effect plyometric training on speed and agility in cricket players and includes a brief summary of the plyometric training volume, frequency and duration employed. The plyometric exercises used across the studies included jumping in both vertical and horizontal planes on double or single leg),depth jumps and drop jumps, lateral jumps over a cone, forward/backward jumps over a cone, alternate leg bounding and sprinting over distances of 5m -45.72m(50yard)(15,9,10,14,3,2,16).
TABLE 1. Summary of research studies investigating the effect of plyometric training on speed and agility in cricket players.
STUDY | AGE | PLYOMETRIC TRAINING PARTICIPANT | TRAINING VOLUME | FREQUENCY | SPEED TEST | AGILITY TEST | RESULTS |
(15) | 18-25 YEARS | 10 MALE PARTICIPANT | 45 MIN/ SESSION | 4 DAYS/WEEK FOR 10 WEEKS | 50 YARD(45.72 meters) |
| Significantly difference of pre and post-test values of experimental group Variables Test Mean Standard deviation ‘T’ Value 50 yards run Pre- test 7.05 0.209517 5.23527* Post- test 6.513 0.072 *Significantly at 0.05 level of confidence ‘t’ 0.05 (22) = 2.072 |
16 | >18 YEARS | 14 PARTICIPANT | 90 foot contacts to 140 foot contacts/session | 2DAYS/WEEK FOR 6 WEEK |
| AGILITYT-TEST | Times were improved by 4.86%, |
ILLINOIS TEST | Times were improved by 2.93% | ||||||
FORCE PLATE | For the force plate, subjects improved by over 10% | ||||||
(9) | 18-25 YEARS | 24 MALE PARTICIPANT CLAY GROUP(CG)-12 GRASS GROUP(GG)-12
| MAXIMUN INTENSITY (4 EXERCISES) 2SETS*10REPS(1-2 WEEKS,) 3SETS*10REPS(3-4WEEKS) | 3 DAYS /WEEK FOR 4 WEEK(in addition of their technical-tactical and aerobic training) |
| AGILITYT-TEST | Agility T-test (Post) 12.08±0.9(CG)mean±sd 12.39±0.86(GG) mean±sd Tvalue= -0.828 pvalue=0.417 |
20 M SPRINT |
| 20 meters sprint (Post) 3.26±0.18(CG)mean±sd 3.32±0.23(GG)mean±sd T value= -0.795 p value0.435 | |||||
(10) | 19-23YEARS | 15 MALE PARTICIPANT | n/a | 5DAY/WEEK, 2 SESSION EACH DAY FOR 12WEEKS |
| Agility was taken as a criterion variable for present study and it was measured by SHUTTLE RUN | The posttest means of theplyometric groups was 8.16, and the obtained ‘F’ value of 14.94 was greater than the table value, and there was a significant difference in agility between the training and control groups in agility among the male college cricket players |
(14) | 16-30 YEARS | 49 MALE PARTICIPANT REGULAR SHOES(RS)(N=29), RAISED FOREFOOT PLATORM(RPF)+SHOES( N=20) | 10-45 MINUTES | 2DAYS/WEEK FOR 8 WEEKS |
| 4 CONES PLACED | In RFP and RS groups, the time to complete the agility test decreased after four (p<0.001 and p<0.001) and further eight weeks of plyometric training (p<0.001 and p=0.043) |
(3) | 14-24 YEARS | 20 MALE PARTICIPANT | 80 FOOT CONTACT FOR 1ST WEEK. 10 FOOT CONTACT ADDED AFTER EACH WEEK | 2DAYS/WEEK 8 WEEKS | 30 M SPRINT | AGILITY, T-TEST | The results showed that mean agility and speed test time in plyometric training group reduced significantly throughout session and (F(1.35, 25.80)=35.21, p<0.001) respectively. |
21±4 years | 7 PARTICIPANT
| 60 minutes |
2DAYS/WEEK 8 WEEKS(15sessions) | 5M SPRINT |
| 0.01-second decrease in mean 5-m time in plyometric training group |
Two study only included speed (2,15), three study only included agility(10,14,16) and last two study included both speed and agility (3,9).
The majority of plyometric programming incorporated progressive overload by varying the number of sets and/or repetitions of exercises over the duration of the intervention period and began with less complex exercises for safety. For example Ankle hops, power skipping, squat jump, depth jump, hurdle jump. It was stated that, the number of foot contacts 80 foot contact for 1st week and 10 foot contact were added after each week for 8 week (3) and one study states 90 foot contacts to 140 foot contacts /session for 6 week (16) from plyometric exercises each session to monitor load and progress loading systematically over the duration of the intervention (3,16).The duration and frequency of plyometric interventions varied considerably among the 6 studies included in this review. Duration of plyometric training ranged from 4-12 weeks and frequency of training sessions ranged from 2-5 times per week. The specific location (9) and shoes (14) for plyometric sessions was only described in two studies. Both of the studies shows significant improve in speed (9) and agility (14, 9).
CHANGES IN SPEED AND AGILITY WITH PLYOMETRIC
Plyometric training was seen to have a positive effect on speed and agility in all 7 studies. Result from the study (15), where subjects were tested sprint performance of 50 yards after 10 week of plyometric training shows significant improvement where result shows difference of pre and post-test values of found experimental group. Pre- test 7.05 0.209517 5.23527* Post- test 6.513 0.072 *significantly at 0.05 level of confidence’s’ 0.05 (22) = 2.072 (15). 5 out 7 studies shows significant improve on speed and agility in cricket player (2, 3, 10, 9, and 15). Studies shows that the mean of agility T-TEST and 30 Meter speed test time in plyometric training group reduced significantly throughout session and (F(1.35, 25.80)=35.21, p<0.001) respectively (3).6 out of 7 studies shown significant improvement in speed(15,9,3) and agility(3,14,10,16). In one study (2)recorded minimal changes in 5 meter sprint, which only decrease by 0.01-second in mean 5-m time in plyometric training group. Particularly, insufficient volume and intensity of the Plyometric program was suggested (2).
CONCLUSIONS AND PRACTICAL APPLICATIONS
The majority of the studies included focused on adult players and most of them observed only men players. However, a lack of information about the players’ maturation, volume and intensity of exercise was noticed, which could have influenced the effectiveness of the program. Future studies should provide more information about the characteristics of the training programs. Studies also showed that the typical plyometric training component, the SSC, promote the necessary stimulus to improve strength, speed, power and agility. Plyometric Training can be safely introduced to improve, speed, agility, strength and power and reduce chances of sports specific injury. A review of the literature shows that plyometric training of minimum 4 week, 3 sessions per week comprising 4 minimum exercises can enhance performance on speed and agility in cricket players. The primary mechanisms behind the improvement in speed and agility are thought to revolve around neuromuscular changes including increased muscle- tendon stiffness and an increased ability of the muscles to generate power.
plyometric programs should begin with low volume, low complexity exercises and progressively overload volume and/or the complexity of exercises over time. Appropriate plyometric exercises include ankle hops box jump, bounding, forward hop, drop jump(20-40cm),hurdle jump. Athletes should be instructed to give maximal effort with minimal ground contact times when completing plyometric exercises. It is recommended that minimum 4 exercises be included in a plyometric session, with the chosen number dependent on time available and volume considerations/requirements. plyometric load may be monitored by recording sets and repetitions performed of each exercise or by the total number of foot contacts that occur in a session. Table 2 outlines an example 4-week plyometric training program prescription.
TABLE 2 – 4 WEEK PLYOMERTIC TRAINING
EXERCISES | 1ST WEEK | 2ND WEEK | 3RD WEEK | 4TH WEEK |
Sessions | 3 | 3 | 3 | 3 |
Ankle hops | 2 sets*10 reps |
|
|
|
Box jump |
| 3sets*10 reps | 3sets*10 reps | 3 sets*8 reps |
Bounding | 4set*5 reps | 4 sets*6 reps | 5sets*6 reps | 6 sets*6 reps |
Forward hop | 2set*10 reps | 3sets*8 reps | 3sets*10 reps | 3 sets*10reps |
Drop jump (20-40cm) |
|
| 2 sets*8 reps | 3 sets*8 reps |
Hurdle jump | 2set*10 reps | 3 sets*8 reps | 3 sets*8 reps | 3 sets*10 reps |
Total Foot contacts | 80 | 102 | 130 | 144 |
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