Brazilian Journal of Biomotricity

ISSN: 1981-6324
marcomachado@brjb.com.br
Universidade Iguaçu
Brasil

Singh Bal, Baljinder; Jeet Kaur, Parminder; Singh, Davinder

EFFECTS OF A SHORT TERM PLYOMETRIC TRAINING PROGRAM OF AGILITY IN YOUNG
BASKETBALL PLAYERS
Brazilian Journal of Biomotricity, vol. 5, núm. 4, 2011, pp. 271-278
Universidade Iguaçu
Itaperuna, Brasil

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Bal et al.: Plyometric training for young basketball players www.brjb.com.br

ORIGINAL PAPER (ARTIGO ORIGINAL)

EFFECTS OF A SHORT TERM

PLYOMETRIC TRAINING PROGRAM
OF AGILITY IN YOUNG BASKETBALL
PLAYERS
Baljinder Singh Bal1, Parminder Jeet Kaur2, Davinder Singh3

1
Assistant Professor, Department of Physical Education (T), Guru Nanak Dev University,
Amritsar, Punjab, INDIA
2
Assistant Professor, Department of Physical Education, Baring Union Christian College,
Batala, Punjab, INDIA
3
Research Scholar, Department of Physical Education (T), Guru Nanak Dev University,
Amritsar, Punjab, INDIA

Corresponding author:
Dr. Baljinder Singh Bal, Ph.D.

zilian Journal of Biomotricity, v. 5, n. 4, p. 271-278, 2011 (ISSN 1981-6324)

Assistant Professor
Guru Nanak Dev University, Amritsar-143002 (Punjab), INDIA
E-mail: bal_baljindersingh@yhoo.co.in
Contact: +91-9876448434

Submitted for publication: Oct 2011

Accepted for publication: Nov 2011

ABSTRACT
BAL, B.S. ; KAUR, P.J. ; SINGH, D. Effects of a short term plyometric training program of agility in young
basketball players. Brazilian Journal of Biomotricity. v. 5, n. 4, p. 271-278, 2011.The aim of the study is to
assess the effects of a short term plyometric training program of agility in young basketball players. A group
of Thirty (N=30) male basketball players aged 18 – 24 years, who participated in intercollege basketball
competitions organized by the Department of Sports, Guru Nanak Dev University, volunteered to participate
in this study. Their mean height, weight, and age were 1.87±0.06m, 75.5± 5.2kg, 22.5± 0.4 years. All
subjects, after having been informed about the objective and protocol of the study, gave their written
consents and the study was approved by the local Committee of Ethics. The subjects were randomly
assigned into two groups: experimental (E; n = 15) and control (C; n = 15). Group E was subjected to a 6-
week training, 25 min a day. Student’s t-test for independent data was used to assess the between-group
differences and for dependent data to assess the Post-Pre differences. Level of p≤0.05 was considered
significant. The results from our study are very encouraging and demonstrate the benefits of short term
plyometric training program of agility in young basketball players. It is concluded that the use of plyometrics
training program not only to break the monotony of training, but they can also improve the strength of
basketball players.
Key words: Jumping, plyometrics, training, performance variables, agility.
Bal et al.: Plyometric training for young basketball players www.brjb.com.br

INTRODUCTION
Basketball requires agility and strong jumping ability. Plyometrics can help players
strengthen the skills. The exercise which involve repeated rapid stretching and contracting
of muscles to increase power are referred to as "explosive-reactive" power training.
Plyometrics are training techniques used by athletes in all types of sports to increase
strength and explosiveness (CHU, 1998). Plyometrics consists of a rapid stretching of a
muscle (eccentric action) immediately followed by a concentric or shortening action of the
same muscle and connective tissue (BAECHLE & EARLE, 2000). Researchers have
shown that plyometric training, when used with a per- iodized strength training program,
can contribute to improvements in vertical jump performance, acceleration, leg strength,
muscular power, increased joint awareness, and overall proprioception (ADAMS et al.,
1992; ANDERST et al., 1994; BEBI et al., 1987; BOBBERT, 1990; BROWN et al., 1986;
CLUTCH et al., 1983; HARRISON & GAFFNEY, 2001; HENNESSY & KILTY, 2001;
HEWETT et al., 1996; HOLCOMB et al., 1996; MILLER et al., 2002; PAASUKE et al.,
2001; POTTEIGER et al., 1999; WILSON et al., 1993). Plyometric drills usually involve
stopping, starting, and changing directions in an explosive manner. These movements are
components that can assist in developing agility (CRAIG, 2004; MILLER et al., 2001;
PARSONS et al., 1998; YAP et al., 2000; YOUNG et al., 2001). Agility is the ability to
maintain control body position while quickly changing direction during a series of
movements (TWIST & BENICKLY, 1995). Agility training is thought to be a re-enforcement
of motor programming through neuromuscular conditioning and neural adaptation of
muscle spindles, Golgi-tendon organs, and joint proprioceptors (BARNES & ATTAWAY,
1996; CRAIG, 2004, POTTEIGER et al., 1999). By enhancing balance and control of body

zilian Journal of Biomotricity, v. 5, n. 4, p. 271-278, 2011 (ISSN 1981-6324)

positions during movement, agility theoretically should improve. It has been suggested that
increases in power and efficiency due to plyometric may increase agility training objectives
(STONE & O’BRYAN, 1984) and plyometric activities have been used in sports such as
football, tennis, soccer or other sporting events that agility may be useful for their athletes
(PARSONS & JONES, 1998; RENFRO, 1999; ROBINSON & OWENS, 2004; ROPER,
1998; YAP & BROWN, 2000). Although plyometric training has been shown to increase
performance variables, little scientific information is available to determine if plyometric
training actually enhances agility. Therefore, the purpose of this study was to assess the
effects of a short term plyometric training program of agility in young basketball players.

MATERIAL AND METHODS

Sample
A group of Thirty (N=30) male basketball players aged 18–24 years, who participated in
intercollege basketball competitions and in the inter-university camp organized by the
Department of Sports, Guru Nanak Dev University, volunteered to participate in this study.
Their mean height, weight, and age were 1.87±0.06m, 75.5± 5.2kg, 22.5± 0.4 years. All
subjects, after having been informed about the objective and protocol of the study, gave
their written consents and the study was approved by the local Committee of Ethics. The
subjects were randomly assigned into two groups: experimental (E; n = 15) and control (C;
n = 15). Group E was subjected to short term plyometric training 25 min a day.
Methodology
The tests conducted both pre and post training was used to determine agility outcomes.
The T-test was used to determine speed with directional changes such as forward
Bal et al.: Plyometric training for young basketball players www.brjb.com.br
sprinting, left and right side shuffling, and back pedalling. The Illinois agility test was used
to determine the ability to accelerate, decelerate, turn in different directions, and run at
different angles. These tests were selected based upon established criteria data for male
because of their reported validity and reproducibility of the tests (PAUOLE et al., 2000;
ROOZEN, 2004). The training program was based on recommendations of intensity and
volume from (PIPER & ERDMANN 1998), using similar drills, sets, and repetitions.
Training volume ranged from 80 foot contacts to 110 foot contacts per session while the
intensity of the exercises increased for five weeks before tapering off during week six as
recommended by (PIPER & ERDMANN 1998) and used previously in another study
(MILLER et al., 2002). The intensity of training was tapered so that fatigue would not be a
factor during post-testing. The plyometric training group trained at the same time of day,
two days a week, throughout the study. During the training, all subjects were under direct
supervision and were instructed on how to perform each exercise.

Table 1 - Plyometric 6-week training protocol.

Training Training Plyometric Drill Sets X Training
Week Volume Reps Intensity
(foot
contacts)
Week 1 80 Side to side ankle hops 2 X 12 Low
Standing jump and reach 2 X 12 Low
Front cone hops 5X4 Low
Week 2 100 Side to side ankle hops 2 X 10 Low
Standing long jump 5X6 Low

zilian Journal of Biomotricity, v. 5, n. 4, p. 271-278, 2011 (ISSN 1981-6324)

Lateral jump over barrier Double 2 X 12 Medium
leg hops 5X4 Medium
Week 3 110 Side to side ankle hops 2 X 10 Low
Standing jump and reach 4X6 Low
Front cone hops 2 X 10 Medium
Double leg hops 3X8 Medium
Lateral cone hops 2X8 Medium
Week 4 100 Diagonal cone hops 4X8 Low
Standing long jump with lateral 4X6 Medium
sprint 2X9 Medium
Lateral cone hops 4X7 High
Single leg bounding 4X4 High
Lateral jump single leg
Week 5 100 Diagonal cone hops 2X5 Low
Standing long jump with lateral 4X4 Medium
sprint 4X5 Medium
Lateral cone hops 4X7 Medium
Cone hops with 180 degree turn 4X5 High
Single leg bounding 2X7 High
Lateral jump single leg
Week 6 100 Diagonal cone hops 2 X 10 Low
Hexagon drill 2 X 10 Low
Cone hops with change of 4X6 Medium
direction sprint 3X4 Medium
Double leg hops 4X6 High
Lateral jump single leg
Bal et al.: Plyometric training for young basketball players www.brjb.com.br

Test is set up with four cones forming the agility area (10 meters long x 5 meters wide).
Cone at point A, marking the start

Figure 1 - Illinois Agility Test procedures.

Three cones are set five meters apart on a straight line. A fourth cone is placed 10 meters
from the middle cone so that the cones form a T.

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Figure 2 - T-Test procedures.

Statistical analysis
The between-group differences were assessed using the Student’s t-test for dependent
data. The level of p≤0.05 was considered significant.

RESULTS
The results of agility in basketball players from the experimental (E) and control (C) groups
are presented in the following tables.
Bal et al.: Plyometric training for young basketball players www.brjb.com.br

Table 2 - Mean, Standard Deviation (SD), Standard Error of Mean (SEM) of Illinois Agility
Test of Experimental and Control Group
Group Number Mean S.D. SEM ‘t’ Value
Experiment (Pre-test) 15 10.1333 0.6773 0.1749 2.67*
Experimental (Post-test) 15 9.2220 1.1333 0.2926
Control (Pre-test) 15 10.2667 0.6570 0.1696 1.15
Control (Post-test) 15 9.9807 0.7013 0.1811
*Significant at .05 level of Significance. t.05 (14) =2.145

Table 2 shows that the mean of agility of pre test of experimental group and post test of
experimental group was 10.1333 and 9.2220 respectively, whereas the mean of agility of
pre-test of control and post-test of control group was 10.2667 and 9.9807. The “t” value in
case of experimental group was 2.67 and for control group it was 1.15. Since cal. t
(=2.67)> tab t .05 (14) (=2.145), Ho (null hypothesis) is rejected at .05 level of significance.
As per the study the above remark can be given at 95% confidence. The graphical
representation of responses has been exhibited in figure-3.

zilian Journal of Biomotricity, v. 5, n. 4, p. 271-278, 2011 (ISSN 1981-6324)

Figure 3 - Mean, Standard Deviation (SD), Standard Error of Mean (SEM) of “Illinois Agility” of Experimental
and Control Group.

Table 3 - Mean, Standard Deviation (SD), Standard Error of Mean (SEM) of “T Agility
Test” of Experimental and Control Group
Group Number Mean S.D. SEM ‘t’ Value
Experiment (Pre-test) 15 9.8147 0.7566 0.1954 2.43*
Experimental (Post-test) 15 9.2587 0.4608 0.1190
Control (Pre-test) 15 9.9747 0.6845 0.1767 0.8739
Control (Post-test) 15 9.7520 0.7108 0.1835
*Significant at .05 level of Significance.
t.05 (14) =2.145
Table 3 shows that the mean of agility of pre test of experimental group and post test of
experimental group was 9.8147 and 9.2587 respectively, whereas the mean of agility of
pre-test of control and post-test of control group was 9.9747 and 9.7520. The “t” value in
Bal et al.: Plyometric training for young basketball players www.brjb.com.br
case of experimental group was 2.43 and for control group it was 0.8739. Since cal. t
(=2.43)> tab t .05 (14) (=2.145), Ho (null hypothesis) is rejected at .05 level of significance.
As per the study the above remark can be given at 95% confidence. The graphical
representation of responses has been exhibited in figure-4.

Figure 4 - Mean, Standard Deviation (SD), Standard Error of Mean (SEM) of “T Agility Test” of Experimental
and Control Group.

zilian Journal of Biomotricity, v. 5, n. 4, p. 271-278, 2011 (ISSN 1981-6324)

DISCUSSION
Plyometrics can help players strengthen the skills. The exercise which involve repeated
rapid stretching and contracting of muscles to increase power are referred to as
"explosive-reactive" power training.In a previous study of plyometric training; the authors
speculated that improvements were a result of enhanced motor unit recruitment patters
(POTTEIGER et al., 1999).Neural adaptations usually occur when athletes respond or
react as a result of improved coordination between the CNS signal and proprioceptive
feedback (CRAIG, 2004). However, we could not determine if neural adaptations occurred
via synchronous firing of the motor neurons or better facilitation of neural impulses to the
spinal cord which also supports the suggestions of (POTTEIGER et al., 1999). Therefore,
more studies are needed to determine neural adaptations as a result of plyometric training
and how it affects agility. In our study, subjects who underwent plyometric training were
able to improve their times significantly on both the T-test and Illinois agility test.
Therefore, we found a positive relationship between plyometric training and improvements
of both agility tests. This improvement in agility is beneficial for athletes who require quick
movements while performing their sport and support results from other studies. In a study
of tennis players, the authors used a T-test and dot drill test to determine speed and agility
(PARSONS & JONES, 1998).They found that the players became quicker and more agile;
enabling them to get to more balls and be more effective tennis players. There is evidence
to support the concept that an a six week, multi-component training program which
included resistance training, plyometric training and speed training significantly enhanced
strength, jumping ability and speed in female adolescent athletes as compared to a no
exercising control group (MYER & COLLEAGUES 2005).These finding substantiate the
assertion that the addition of upper body plyometrics may increase an athlete’s ability to
improve upper body performance (VOSSEN & COLLEAGUES 2000).(RENFRO 1999)
measured agility using the T-test with plyometric training while (ROBINSON & OWENS
2004) used vertical, lateral and horizontal plyometric jumps and showed improvements in
Bal et al.: Plyometric training for young basketball players www.brjb.com.br
agility.
CONCLUSIONS
The results from our study are very encouraging and demonstrate the benefits of short
term plyometric training program of agility in young basketball players. It is concluded that
the use of plyometrics training program is not only to break the monotony of training, but
they can also improve the strength of basketball players.

PRACTICAL APPLICATIONS
a) The findings of the study will help to understand the benefits of short term
plyometric training program of agility in young basketball players.
b) The findings of the present study will help the coaches and physical education teachers
for identification of talent and development of the young basketball players.

ACKNOWLEDGEMENTS
Authors would reminiscent to express gratitude department of Physical Education and
Sports (AT) Guru Nanak Dev University, Amritsar (Punjab) for providing assistance in
collecting the pertinent information for undertaking quality research.

zilian Journal of Biomotricity, v. 5, n. 4, p. 271-278, 2011 (ISSN 1981-6324)

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