Detailed Search Results
| Author/Association: | Johnson BA, Salzberg CL, Stevenson DA |
| Title: | A systematic review: plyometric training programs for young children [with consumer summary] |
| Source: | Journal of Strength & Conditioning Research 2011 Sep;25(9):2623-2633 |
| Method: | systematic review |
| Method Score: | This is a systematic review. Systematic reviews are not rated. |
| Consumer Summary: | PRACTICAL APPLICATIONS: The plyometric training programs used in the studies reviewed for this manuscript can be used to design an exercise program. The results of this review indicate that plyometric training programs are effective for improving running and jumping abilities in school children and athletes between 8 and 14 years of age when the following guidelines are followed. The studies which demonstrated the greatest improvements used plyometric training alone without additional training methods such as strengthening exercises, sprinting drills, or throwing during the 8- to 10-week program. Because the safety of plyometric training has not been rigorously evaluated in young children, coaches should include safety precautions in implementing these exercises. Training effects can be achieved with a twice a week program for 8 to 10 weeks on nonconsecutive days. The focus of the exercise should be specific to the desired outcome, that is, if vertical jump height is the desired outcome, vertical power should be emphasized in the plyometric training program. Training effects can also be achieved with a low intensity, 1 day a week program for 14 weeks. Exercise load should be increased weekly by increasing the repetitions or the level of difficulty of the jumps. Research on adults has used time to stabilization and electromyography to quantify the intensity and nature of different plyometric exercises and these studies may be useful for determining an exercise load in children. Exercise load must be increased to cause improvement; however, no study has been conducted to evaluate the most effective means of increasing the exercise load safely in young children. Research suggests beginning the 10-week exercise session with 50 to 60 jumps the first week and progress to 90 to 100 jumps by the end of the 10-week session. If a once a week program is chosen, begin with 16 jumps the first week and progress to 60 jumps by the end of a 14-week session. A once a week low-intensity program results in smaller improvements in running and jumping ability. Exercise sessions should be 10 to 25 minutes in duration with a sufficient warm-up and cool-down. Children should wear appropriate footwear, exercise in appropriate environments, and exercise on absorbent surfaces (grass or mats). Plyometric drills should last approximately 10 seconds with a 90-second rest between drills. There should be a low instructor-to-student ratio (1 instructor to 4 or 5 students). Instructors should emphasize the correct technique and adapt the drills to the capacity of the child. |
| Abstract: | The purpose of this systematic review was to evaluate the efficacy and safety of plyometric training for improving motor performance in young children; to determine if this type of training could be used to improve the strength, running speed, agility, and jumping ability of children with low motor competence; and to examine the extent and quality of the current research literature. Primary research articles were selected if they (a) described the outcomes of a plyometric exercise intervention; (b) included measures of strength, balance, running speed, jumping ability, or agility; (c) included prepubertal children 5 to 14 years of age; and (d) used a randomized control trial or quasiexperimental design. Seven articles met the inclusion criteria for the final review. The 7 studies were judged to be of low quality (values of 4 to 6). Plyometric training had a large effect on improving the ability to run and jump. Preliminary evidence suggests plyometric training also had a large effect on increasing kicking distance, balance, and agility. The current evidence suggests that a twice a week program for 8 to 10 weeks beginning at 50 to 60 jumps a session and increasing exercise load weekly results in the largest changes in running and jumping performance. An alternative program for children who do not have the capability or tolerance for a twice a week program would be a low-intensity program for a longer duration. The research suggests that plyometric training is safe for children when parents provide consent, children agree to participate, and safety guidelines are built into the intervention. Full text (sometimes free) may be available at these link(s):  help |
