The Effects of 8 weeks Plyometric Training on Power and Vertical Jumping Performance of Female Gaeli

1
The Effects of 8 weeks Plyometric Training on
Power and Vertical Jumping Performance of Female
Gaelic Football Players.
Miss Hannah Oguz
RESULTS
ABSTRACT Purpose To determine if there are
enhancing or detrimental effects to jump height,
ground reaction forces, and power, from 8 weeks
plyometric training and if this type of training
has an importance, in Female Gaelic Football.
Data were collected before and after 8 weeks and
were analysed by ANOVA. Subjects (n18) performed
3 testing jumps (SJ, CMJ DJ) and were
randomly assigned to a control group or
plyometric group (both n9). Results
Plyometrics significantly improved Power Jump
height in the SJ and rate of force development in
all 3 jumps. However no significance was found
with power and jump height in CMJ DJ.
Conclusion Plyometric training enhances Power,
Jump Height and Rate of Force Devleopment and
would be of importance to Female Gaelic Football
players.
Figure 1 Average Power differences between the
control and plyometric group over the 8 weeks
Figure 2 Average Jump Height differences between
the control and plyometric group over the 8 weeks

INTRODUCTION Gaelic footballers are required to
run repeatedly with or without the ball, to jump
to catch the ball or to give or receive the pass.
It is therefore important to train specifically
for their performance gains. Plyometrics is
defined by Chu (1998) as exercises that enable a
muscle to reach maximum strength in as short a
time as possible (pg.6), this speed-strength
ability is known as power. Several researchers
have supported this idea that jump height, and
power can be improved through plyometric jumps.
Gehri, Ricard, Kliener and Kirkendall (1998) -
found DJ and CMJ training to significantly
improve jump height compared to
controls. Holcomb, Lander, Rutland Wilson
(1996) - Peak Power and vertical jump height
improved with plyometric and weight training.
Blakey (1985) - No improvements with 6 week
plyometric training compared to weights
training. Therefore, this study aimed to
investigate the controversy that a programme of
plyometric exercises would improve jump height,
power and rate of force development.
Figure 3 Average Rate of Force Development
differences between the control and plyometric
group over the 8 weeks
Table 1 Power Output, Jump Height, and Rate of
Force Development for the control and Experiment
group pre and post 8 week plyometric
implementation CONTROL EXPERIMENT
Pre
Post Pre Post
Mean Sd Mean Sd
Mean Sd Mean Sd SJ P
(N) 1956.5152.11 1923.0250.35
2118.0340.70 2629.8247.26 JH (cm)
20.23.50 19.74.90
21.95.07 30.35.36 FD ( bw)
17.114.05 14.29.36 11.78.15
26.44.92 CMJ P (N) 2026.7238.50
2274.8227.1 2277.5174.68
2429.4294.94 JH (cm) 21.44.1
25.52.9 24.52.84
27.03.69 FD ( bw) 6.37.0
7.36.9 6.33.49
13.75.55 DJ P (N) 1916.3312.9
2030.1264.5 2120.6298.17
2423.3329.06 JH (cm) 19.54.8
21.44.3 22.04.56
26.93.31 FD ( bw) 77.638.2
81.337.0 61.228.83
104.244.96 Significant difference between
control and experiment groups (p lt 0.05)
Significant Difference between pre and post (p
lt 0.05) Sd Standard Deviation SJ Squat Jump
CMJ Countermovement Jump DJ Depth Jump P
Power FD Rate of Force Development

• METHODOLOGY
• 18 Subjects (age 20.81.9years height
  161.94.6cm weight 61.44.1kg) Pre and
  Post Tests
• 1.Squat Jump
• Control Plyometric 2.Countermovement Jump
• n9 n9 3.Depth Jump
• Power, Ground reaction Force and Jump Height were
  measured and calculated using the Kistler Force
  Plate and a converter in Biomechanics Laboratory
  under the Universitys legislation.
• 2 attempts at each jump where best jump were
  used for results.
• Plyometric group completed 8weeks of plyometric
  training (2dwk¹) as well as ALL subjects
  performing their routine Gaelic sessions.
• Plyometric program consisted of SJ, CMJ, DJ, Box
  and Tuck Jumps. The intensity of each exercise
  was maximal, with weekly changes in the number of
  sets and repetitions (achieving maximum height
  and minimal ground contact).
• Statistics
• 2 way anova with repeated measures (tested
  between Group Control and Plyometric, and within
  Pre and Post subjects factor)
• Following significant interaction effect (time x
  group)
• -One way Anova (within subjects)
• -Paired Sample T test (between subjects)
• Significance was set at p lt 0.05.

CONCLUSION 8 weeks Plyometric training was found
to significantly increase Jump Height and Power
in the squat jump, and to significantly improve
the Rate of Force development in all 3 jumps,
when compared to the control group. However, a
larger average difference was found in the
control groups CMJ in power and jump height over
the 8 week implementation. These three variables
are therefore important components in the Ladies
Gaelic game.

• ACKNOWLEDGEMENTS
• University of Ulster, Dr Eric Wallace, Dr Gareth
  Davison, Dr John Brown, Mr Rodney Kennedy, Johnny
  Davis (SINI) UUJ Ladies Gaelic Football Club
• REFERENCES
• Blakey, J. (1985) The combined effects of weight
  training and plyometrics on dynamic leg strength
  and leg power. NSCA Journal. 160
• Chu, D.A. (1998) Explosive Power and Strength
  Complex training for maximum strength. 2nd Ed.
  USA Human Kinetics
• Gehri, D.J. Ricard, M.D. Kleiner, D.M.
  Kirkendall, D.T. (1998) A comparison of
  plyometric training techniques for improving
  vertical jump ability and energy production.
  Journal of Strength and Conditioning Research 12
  (2) 85-89
• Holcomb, W.R., Lander, J.E., Rutland, R.M.
  Wilson, G.D. (1996) The effectiveness of a
  modified plyometric program on power and vertical
  jump. Journal of Strength and Conditioning
  Research. 10 89-92