Effects of Combination of Unilateral and Plyometric Exercise in Comparison to Bilateral Exercise on Performance-Related Components of Male Kho-Kho Players

Abstract

Background –Plyometrics is defined as the exercises that enable a muscle to reach maximum force in a short period of time. Plyometric training is a series of explosive body weight resistance exercises using the stretch-shortening cycle (SSC) of the muscle fibre to enhance physical capacity such as increasing musculotendinous stiffness and power(Dick 2014). A unilateral exercise movement is when each limb works independently of the other to create the desired movement. Unilateral training is any form of movement that trains one limb at a time, rather than both arm or leg simultaneously (Avetisya 2022)”.

Aim -In contrast to a traditional bilateral-based training program, the current study intends to investigate the effects of unilateral and plyometric exercises on performance-related components (power, speed, and agility) of male Kho-Kho players.

Methodology -Thirty male Kho-Kho players, ages 19 to 24, who were enrolled in Bareilly City colleges, UP ,India  were among the participants. They were grouped in three group off and assigned at random to either a bilateral , unilateral , control group eight-week training program. Before and after the eight-week training, there were pre- and post-tests.

Result -After eight weeks of training, athlete’s double leg side jump, 50-meter sprint, and T-Agility Test scores improved in comparison to the pretest results.The main findings of this study suggests that the use of a unilateral plyometric exercises and bilateral exercises as part of a comprehensive eight week offseason strength and conditioning program can improve power measured double leg side jump, 50 meter sprint speed, and Agility T-Test  for agility of Kho-Kho players