Randomized Controlled Trial

. 2007 May;21(2):543-9.

doi: 10.1519/R-19535.1.

Effects of sprint and plyometric training on muscle function and athletic performance

Goran Markovic 1, Igor Jukic, Dragan Milanovic, Dusan Metikos
Affiliations

Abstract

The purpose of this study was to evaluate the effects of sprint training on muscle function and dynamic athletic performance and to compare them with the training effects induced by standard plyometric training. Male physical education students were assigned randomly to 1 of 3 groups: sprint group (SG; n = 30), plyometric group (PG; n = 30), or control group (CG; n = 33). Maximal isometric squat strength, squat- and countermovement jump (SJ and CMJ) height and power, drop jump performance from 30-cm height, and 3 athletic performance tests (standing long jump, 20-m sprint, and 20-yard shuttle run) were measured prior to and after 10 weeks of training. Both experimental groups trained 3 days a week; SG performed maximal sprints over distances of 10-50 m, whereas PG performed bounce-type hurdle jumps and drop jumps. Participants in the CG group maintained their daily physical activities for the duration of the study. Both SG and PG significantly improved drop jump performance (15.6 and 14.2%), SJ and CMJ height ( approximately 10 and 6%), and standing long jump distance (3.2 and 2.8%), whereas the respective effect sizes (ES) were moderate to high and ranged between 0.4 and 1.1. In addition, SG also improved isometric squat strength (10%; ES = 0.4) and SJ and CMJ power (4%; ES = 0.4, and 7%; ES = 0.4), as well as sprint (3.1%; ES = 0.9) and agility (4.3%; ES = 1.1) performance. We conclude that short-term sprint training produces similar or even greater training effects in muscle function and athletic performance than does conventional plyometric training. This study provides support for the use of sprint training as an applicable training method of improving explosive performance of athletes in general.

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CORE Omaha Explains.
“Short-term sprint training produces similar or even greater training effects in muscle function and athletic performance than does conventional plyometric training. This study provides support for the use of sprint training as an applicable training method of improving explosive performance of athletes in general.”
This one is pretty simple: sprint training in addition to plyo training is imperative for return athletes to full previous functional level. It is also imperative to utilize during sports performance training for explosive sport athletes. In the above study, 10-50 m sprints were used, and depending on sport involved and training for, would be programmed into the athletes perfjoamcne and post op protocols when appropriate. 10 meter sprints for most athletes are imperative for accelerating, while longer sprints are utilized less often as injury risk will increase and functional carryover will decrease for most sports. As we have seen in previous studies and reviews, accelerative is primarily an anterior chain dominant activity, and as speed increases, the demand will quickly shift to more posterior chain dominate, especially for top speed. EMG studies show glute activity the highest at full speed from the increase angle of hip extension. Quick accelerative is very much quad dominant with shorter steps to build up to longer strides. Both are very important, but how much will depend on you, and your particular sport. Not all athletes should train the same.
We see a lot of soccer athletes in our clinic, and as a hybrid type agility and speed sport, both sprint types are applicable, though shorter bursts are more common for certain positions. Our athletes train just like our patients, just as different levels. No clinic can compete with our cohesive training and rehab protocols that were developed over decades.
Often physical therapists are not able to utilize sports performance techniques with their patients and athletes due to lack of equipment and space. We built our business on being different and our facility proves that. We have a full overspeed training area, turf, and weight equipment with the athletes in mind. We boast the best facility and equipment in Omaha.