ChapterPDF Available

The Effect of Double Leg Bound and Incline Bound Plyometrics Training Methods on Increasing Legs Power

Authors:
I. Komang Sukarata Adnyana
I. Komang Sukarata Adnyana
I. Komang Sukarata Adnyana
  • This person is not on ResearchGate, or hasn't claimed this research yet.
I. IKetut Budaya Astra
I. IKetut Budaya Astra
I. IKetut Budaya Astra
  • This person is not on ResearchGate, or hasn't claimed this research yet.
I. Wayan Muliarta
I. Wayan Muliarta
I. Wayan Muliarta
  • This person is not on ResearchGate, or hasn't claimed this research yet.
Peby Gunarto
Peby Gunarto
Peby Gunarto
  • This person is not on ResearchGate, or hasn't claimed this research yet.
Show all 5 authorsHide
Download full-text PDF
Read full-text
Download citation

Figures

Figures - available via license: Creative Commons Attribution-NonCommercial 4.0 International
Content may be subject to copyright.
Available via license: CC BY-NC 4.0
Content may be subject to copyright.
The Effect of Double Leg Bound and Incline
Bound Plyometrics Training Methods
on Increasing Legs Power
I. Komang Sukarata Adnyana(B), I. IKetut Budaya Astra, I. Wayan Muliarta,
Peby Gunarto, and I. Gede Suwiwa
Faculty of Sport and Health, Universitas Pendidikan Ganesha, Buleleng, Indonesia
{sukarata.adnyana,budaya.astra,peby.gunarto,
gede.suwiwa}@undiksha.ac.id
Abstract. This study aims to determine The Effect of Double Leg Bound Plyo-
metrics Training on Increasing Leg Power, The Effect of Incline Bound Training
on Increasing Leg Power, and Differences in the Effects of Double Leg Bound
and Incline Bound Plyometrics Training on Increasing Leg Power. The research
subjects were female students of the Buleleng volleyball school total 20 people.
After data collection and data analysis results obtained research results 1) There
is an Effect of Double Leg Bound Plyometrics Training on Increasing Leg Power
with t count 2,357 >t-table 2,262) 2) There is an Influence of Incline Bound
Training on Increasing Leg Power with t count (2,286 >2,262) (3) There is no
difference in the effect of Plyometrics Double Leg Bound and Incline Bound on
Increasing Leg Power of female students because the t-count analysis result is
1.12 <sig, which is 2.262 at level 0.05.
Keywords: Plyometrics ·Double Leg Bound ·Incline Bound
1 Introduction
Volleyball players, especially in Buleleng, have yet to show good performance. This
can be seen from the achievements that can be achieved in competitions both at the
regional and national levels, as well as the small number of players who can take part in
the National League. By looking at the problems mentioned above, it is very necessary
to have the right training approach and training method. To train volleyball players,
especially in increasing leg power which in the future can support the creation of other
movement coordination required in the specifications in volleyball sports such as; pass,
service, smash, and block.
2 Plyometrics
Plyometrics comes from the Latin “plyo and metrics”, which means “measurable increas-
es” or a measurable increase (Chu, 1992: 1). This term appears in English terminology.
© The Author(s) 2022
I. G. Suwiwa et al. (Eds.): ICOPESH 2022, ASSEHR 715, pp. 133–138, 2022.
https://doi.org/10.2991/978-2-494069-79-4_18
134 I. K. S. Adnyana et al.
This is a result of the inaccuracy of the exact definition of plyometrics. Plyometrics
was first proposed by a forward-thinking American citizen named Fred Wilt in 1975.
Plyometrics training refers to exercises characterized by strong muscle contractions in
response to rapid and dynamic loading. Redcliffe and Farentinos (1985: 3–7) argue that
“plyometrics training is an exercise that has a special characteristic, namely very strong
muscle contractions which are a response to rapid loading or stretching of the muscles
involved or also called muscle spindle reflexes.
Plyometric training has long been used in training programs for athletes who need
power in sporting events aimed at enhancing explosive style (Markovic G and Mikulic
2010). In addition, Markovic G and Mikulic (2010) stated that “Plyometric training is
considered capable of increasing the stretch-shortening cycle stimulant by increasing
muscle tendons during the eccentric phase by reducing the duration of the transition
between the eccentric and concentric phases. Plyometric exercises are specific exercises
used to develop explosive power (Brown et al. 2007).
1. Double Leg Bound
Radcliffe and Farentinos (1985: 28) Double Leg Bound is a plyometrics exercise that is
performed quickly and explosively to increase lower leg power by jumping up and down
(with two legs supported).
The implementation of the double leg bound is starting from the half squat position,
with both arms at the side of the body, looking forward. Next, jump forward and up
using the hip extension and hand movements to push forward. Try to reach maximum
height and distance. After landing back to the starting position to do the next bounding.
2. Incline Bound
Radcliffe and Farentinos, (1985: 32) Incline Bound is a jumping motion exercise with
both or one foot resisting on the ground of the stadium stairs or an inclined plane with
an inclination of approximately 20 degrees to jump and land by throwing/bounding.
The implementation of the Incline Bound starts from the same initial position as
the double leg bound and starts from the bottom of the inclined plane or stairs. The
movement is the same as the double leg bound, but for the incline bound the participant
jumps step by step or jumps up with a distance determined by the number of jumps per
set.
3. Volleyball Game
The volleyball game is a game that requires special skills, therefore in playing volleyball
several techniques must be mastered by someone. The technique is how to do or carry out
something to achieve certain goals effectively and efficiently. Techniques in volleyball
can be interpreted as a way to play the ball efficiently and effectively following applicable
regulations to achieve optimal results. In Yunus (1992: 109), there are various basic
techniques in volleyball games, including; passing techniques, service techniques, smash
techniques, and block techniques. To perform all these techniques, it is necessary to have
good leg power, especially smash and block.
3Method
This research includes field experimental research. This method was chosen to determine
the symptoms of the treatment applied to the sample. As Sudjana (2005: 278) says the
The Effect of Double Leg Bound and Incline Bound Plyometrics 135
amount of observational data can be classified into several factors, characteristics, or
attributes with each factor or attribute consisting of several classifications, categories,
groups, or maybe levels. Based on the results of observations, there is such a phenomenon
that will be examined regarding the association or relationship between factors.
The research design uses a randomized pre-test and post-test design, and the
research subjects are people who place data for inherent research variables and problems
(Arikunto, 2002: 116). In this study, the research subjects were female students of the
Buleleng volleyball academy in 2021, totaling 36 students). The sample size is 20 people
from the entire population by lottery. From the 20 samples, the leg power ability was
measured. Based on the score from the measurement results of leg power. Furthermore,
to determine the sample for each treatment using ordinal pairing (ABBA).
The research was carried out from May to July. Data collection is in the form of a
vertical jump test. This data was retrieved 2 times, namely during the pre-test and post-
test, and is a picture of the power of female students at the Buleleng volleyball school
in 2021.
In obtaining data following the objectives of the researcher, the data collection
method used is to use a vertical jump test sheet as follows.
4 Results and Discussion
The evaluation of the results of the leg power test of Buleleng volleyball school students
can be seen in the following Table 1.
Double leg bound exercise after data analysis obtained a t-hit of 2,357 >t-table of
2.262 at level 0.05. So null hypothesis is rejected, and it can be said that exercise can
increase leg power (Table 2).
Table 1. DOUBLE LEG BOUND TEST RESULT
No Nama Test result
Pre Test Post Test
1Female 1 20 55
2Female 2 22 55
3Female 3 22 54
4Female 4 20 54
5Female 5 22 55
6Female 6 22 54
7Female 7 20 50
8Female 8 20 55
9Female 9 20 55
10 Female 10 22 50
Ave r age 21 53.7
136 I. K. S. Adnyana et al.
Table 2. INCLINE BOUND TEST RESULT
No Nama Test result
Pre Test Post Test
1Female 1 22 55
2Female 2 20 50
3Female 3 22 51
4Female 4 22 55
5Female 5 18 55
6Female 6 20 50
7Female 7 20 50
8Female 8 24 55
9Female 9 24 50
10 Female 10 22 54
Average 21 52
Table 3. COMPARATION POST-TEST ANALYSIS
No Double Leg Bound
post-test
Incline Bound
Plyometric post-test
p12p22
155 55 3025 3025
255 50 3025 2500
354 51 2916 2601
454 55 2916 3025
555 55 3025 3025
654 50 2916 2500
750 50 2500 2500
855 55 3025 3025
955 50 3025 2500
10 50 54 2500 2916
x2537 525 28873 27617
df 9 9 9 9
n10 10 10 10
T-hit 1.12
The Effect of Double Leg Bound and Incline Bound Plyometrics 137
Incline bound exercise after data analysis obtained a t-hit of 2.286 >t-table of 2.262
at level 0.05. So the null hypothesis is rejected and it can be said that exercise can increase
leg power (Table 3).
After data analysis, the t-hit was 1.12 <sig, which is 2.262 at the level of 0.05. So
the null hypothesis is accepted and it can be said that there is no difference in the effect
between double-leg bound exercise and incline-bound exercise on increasing leg power.
5 Conclusion
Following the results of the study it can be concluded.
1. Double leg bound exercise is effective for increasing leg power which can be seen
from the results of data analysis, with t-hit of 2,357 >t-table of 2.262 at level 0.05.
so H0 is rejected, and it can be said that exercise can increase leg power.
2. Incline-bound exercise is effective for increasing leg power which can be seen from
the results of data analysis, with a t-hit of 2.286 >t-table of 2.262 at level 0.05. so
H0 is rejected, and it can be said that exercise can increase leg power.
3. There is no difference in the effect between the double-leg bound and incline-bound
training methods in increasing leg power. This can be seen from the results of the
t-hit data analysis of 1.12 <t-table 2.262 at the level of 0.05. so H0 is accepted,
and it is said that there is no difference in the effect of double leg bound exercise
with incline bound exercise on increasing leg power in female students of Buleleng
volleyball school.
References
Dewi, N. K. R., Sudiana, I. K., & Arsani, N. L. K. A. (2018). PENGARUH PELATIHAN SINGLE
LEG SPEED HOP DAN DOUBLE LEG SPEED HOP TERHADAP DAYA LEDAK OTOT
TUNGKAI. Jurnal Ilmu Keolahragaan Undiksha,6(3), 1–10
Yasa, I. M. W., Kanca, I. N., & Wahyuni, N. P. D. S. (2019). PENGARUH PELATIHAN
PLAIOMETRIK SIDE HOP DAN DOUBLE LEG BOUND TERHADAP DAYA LEDAK
(POWER) OTOT TUNGKAI. Jurnal Ilmu Keolahragaan Undiksha,7(1), 10–18
Sartono, S. (2018). Pengaruh Latihan Double Leg Speed Hop Dan Double Leg Box Boundterhadap
Kecepatan Lari 100 Meter. JUARA: Jurnal Olahraga,3(1), 42–50
Widodo, C., Waluyo, M., & Nugroho, P. (2018). PERBEDAAN LATIHAN LARI CEPAT DITA-
MBAH LATIHAN DOUBLE LEG BOUND DAN ALTERNATE LEG BOUND TERHADAP
KECEPATAN LARI 50 METER PADA PELARI PEMULA. Journal of Sport Science and
Fitness,3(2)
Indrayana (2018) Perbedaan Pengaruh Latihan Knee Tuck Jump Dengan Latihan Double
Leg Bound Terhadap Peningkatan Power Otot Tungkai Dan Kemampuan Smash Pada
Ekstrakurikuler Bola Voli Putra SMKN 1 Kota Jambi. Journal Olahraga Prestasi. 14 (1), 1-23
Suantika, I. G. D., Sumerta, I. K., & Santika, N. A. (2016). PELATIHAN DOUBLE LEG
BOUND 10 REPETISI 5 SET MENINGKATKAN DAYA LEDAK OTOT TUNGKAI SISWA
PUTRA KELAS VIII D SMP PGRI 5 DENPASAR TAHUN PELAJARAN 2015/2016. Jurnal
Pendidikan Kesehatan Rekreasi, 2(2), 27-30.
138 I. K. S. Adnyana et al.
Pranata, I. K. Y. (2019). PELATIHAN DOUBLE LEG BOUND SETINGGI 40 CM 5 REPETISI
6 SET MENINGKATKAN DAYA LEDAK OTOT TUNGKAI SISWA PUTRA PESERTA
EKSTRA KURIKULER BOLA VOLI SMP PANCASILA BADUNG. Jurnal Pendidikan
Kesehatan Rekreasi, 5(1), 25-32.
Putra, D. G. A. M., Subekti, M., Sumerta, I. K., & Santika, I. G. P. N. A. (2022). EFEKTIVITAS
PELATIHAN DOUBLE LEG BOUND TERHADAP DAYA LEDAK OTOTTUNGKAI. Bajra:
Jurnal Keolahragaan, 1(1), 10–16
HJ Hiskya, C Wasa (2019) Effect of double leg bound exercise on explosive capability of legmuscle
power in the UnmuS volleyball men’s team. International Journal of Mechanical Engineering
and Technology. Volume 10, Issue 02, pp.1453–1460.
Chu, D. A. 1983. Plyometric: The Link between Strength and Speed. National Strength &
Condition Association Journal.
Pyke, 1991. Better Coaching Advance Coach Manual. Canberra: Australian Coaching Council
Incorporated
Radcliffe, J. C., and Farentinos, R. C. 1985. Plyometrics Explosive Power Training. 2nd ed.
Champaign, Illinois: Human Kinetics Published, Inc.
Sudjana. 2005. Desain dan Analisis Eksperimen. Bandung: Tarsito.
Suharsimi Arikunto. 2003. Manajemen Penelitian. Jakarta: Rineka Cipta.
Yunus. 1992. Olahraga Pelatihan Bola Voli. Departemen Pendidikan dan Kebudayaan.
Markovic, G., & Mikulic, P. (2010). Neuro-musculoskeletal and performance adaptations to lower-
extremity plyometric training. Sports medicine, 40(10), 859-895.
Brown, A. C., Wells, T. J., Schade, M. L., Smith, D. L., & Fehling, P. C. (2007). Effects of
plyometric training versus traditional weight training on strength, power, and aesthetic jumping
ability in female collegiate dancers. Journal of dance medicine & science, 11(2), 38-44
Open Access This chapter is licensed under the terms of the Creative Commons Attribution-
NonCommercial 4.0 International License (http://creativecommons.org/licenses/by-nc/4.0/),
which permits any noncommercial use, sharing, adaptation, distribution and reproduction in any
medium or format, as long as you give appropriate credit to the original author(s) and the source,
provide a link to the Creative Commons license and indicate if changes were made.
The images or other third party material in this chapter are included in the chapter’s Creative
Commons license, unless indicated otherwise in a credit line to the material. If material is not
included in the chapter’s Creative Commons license and your intended use is not permitted by
statutory regulation or exceeds the permitted use, you will need to obtain permission directly from
the copyright holder.
ResearchGate has not been able to resolve any citations for this publication.
PENGARUH PELATIHAN SINGLE LEG SPEED HOP DAN DOUBLE LEG SPEED HOP TERHADAP DAYA LEDAK OTOT TUNGKAI
Article
Full-text available
  • Oct 2018
Penelitian ini bertujuan untuk mengetahui pengaruh pelatihan single leg speed hop dan double leg speed hop terhadap peningkatan daya ledak otot tungkai. Jenis penelitian ini adalah penelitian eksperimen sungguhan dengan rancangan the randomized pretest posttest control groups design. Sampel penelitian ini adalah siswa putri SMP N 3 Mengwi sebanyak 45 orang ditentukan dengan teknik simple random sampling. Daya ledak otot tungkai diukur dengan vertical jump test dan data dianalisis dengan uji t independent, uji anava satu jalur dan dilanjutkan dengan uji least significant difference (LSD) pada taraf signifikansi (α) 0,05 dengan bantuan komputer program SPSS 16,0. Berdasarkan uji t independent pada pelatihan single leg speed hop diperoleh nilai sebesar 4,987 dengan nilai signifikansi sebesar 0,000 sedangkan pada pelatihan double leg speed hop diperoleh nilai sebesar 2,509 dengan nilai signifikansi sebesar 0,018. Berdasarkan uji anava satu jalur diperoleh nilai sebesar 11,695 dengan nilai signifikansi sebesar 0,000 dan uji least significant difference (LSD) menunjukkan bahwa terdapat perbedaan pengaruh antara kedua pelatihan dan pelatihan single leg speed hop mempunyai pengaruh yang lebih baik dari pelatihan double leg speed hop dengan mean difference sebesar 4,667. Dari hasil penelitian, dapat disimpulkan bahwa pelatihan single leg speed hop dan double leg speed hop berpengaruh terhadap peningkatan daya ledak otot tungkai pada siswa putri SMP N 3 Mengwi tahun pelajaran 2013/2014 dan terdapat perbedaan pengaruh antara kedua pelatihan serta pelatihan single leg speed hop mempunyai pengaruh yang lebih baik dari pelatihan double leg speed hop. Kata Kunci : pelatihan single leg speed hop, pelatihan double leg speed hop, daya ledak otot tungkai. This research aimed to determine the effect of speed single leg speed hop and double leg speed hop training in improving power of leg muscle. This research was a true experiment by the randomized pretest posttest control groups design. The sample was students of SMP N 3 Mengwi daughter as many as 45 people were determined by simple random sampling. Power of leg muscle was measured by vertical jump test and data were analyzed by independent t-test, one way anova and least significant difference (LSD) with significance level (α) 0,05 using computer program SPSS 16.0. Based on independent t-test on single leg speed hop training obtained 4.987 with a significance value of 0.000, while the double-leg speed hop training obtained 2.509 with a significance value of 0.018. Based on one way anova of the obtained value of F 11.695 with a significance value of 0.000 and the least significant difference test (LSD) showed there was a different effect between the two types of training and single leg speed hop training has better effect than double leg speed hop training with mean difference of 4.667. From the results, it could be concluded that single leg speed hop and double leg speed hop training were effective to improve power of leg muscle on the students of SMP N 3 Mengwi daughter of the school year 2013/2014 and there was a different effect between the two types of training and single leg speed hop training have a better effect than double leg speed hops training.keyword : single leg speed hop training, double leg speed hop training, power of leg muscle.
View
Perbedaan Pengaruh Latihan Knee Tuck Jump Dengan Latihan Double Leg Bound Terhadap Peningkatan Power Otot Tungkai Dan Kemampuan Smash Pada Ekstrakurikuler Bola Voli Putra SMKN 1 Kota Jambi
Article
Full-text available
  • Jan 2018
Kemampuan fisik dan teknik dalam permainan bola voli sangat perlu, salah satunya adalah power otot tungkai dan kemampuan smash. Smash adalah teknik yang paling sering digunakan dalam permainan bola voli, untuk melakukan smash yang baik dibutuhkan power otot tungkai yang terlatih.Penelitian ini bertujuan untuk mengetahui tentang Perbedaan Pengaruh Latihan Knee Tuck Jump Dengan Latihan Double Leg Bound Terhadap Peningkatan Power Otot Tungkai dan Kemampuan Smash Pada Ekstrakurikuler Bola Voli Putra SMK N 1 Kota Jambi. Analisis data yang digunakan adalah dengan perhitungan statistik yaitu dengan uji hipotesis atau uji-t. Berdasarkan pengujian hipotesa pertama = 3.56, = 2.78 dengan demikian . Hal ini berarti Ho ditolak dan Ha diterima. Dapat disimpul-kan bahwa terdapat pengaruh yang signifikan dari latihan knee tuck jump terhadap pening-katan power otot tungkai pada ekstrakurikuler bola voli putra SMK N 1 Kota Jambi. Berdasarkan pengujian hipotesis kedua = 10.58, = 2.78 dengan demikian . Hal ini berarti Ho ditolak dan Ha diterima. Dengan demikian maka dapat di-simpulkan bahwa terdapat pengaruh yang signifikan dari latihan double leg bound terhadap peningkatan power otot tungkai pada ekstrakurikuler bola voli putra SMK N 1 Kota Jambi. Berdasarkan pengujian hipotesis ketiga = -0.50, = 2.31 dengan demikian . Hal ini berarti Ho diterima dan Ha ditolak. Dengan demikian dapat disimpulkan bahwa latihan knee tuck jump tidak lebih besar pengaruhnya dibandingkan latihan double leg bound terhadap peningkatan power otot tungkai pada ekstrakurikuler bola voli putra SMK N 1 Kota Jambi. Berdasarkan pengujian hipotesis keempat = -0.19, = 2.78 dengan demikian . Hal ini berarti Ho diterima dan Ha ditolak. Dengan demikian dapat disimpulkan bahwa tidak terdapat pengaruh yang signifikan dari latihan knee tuck jump terhadap peningkatan kemampuan smash pada ekstrakurikuler bola voli putra SMK N 1 Kota Jambi. Berdasarkan pengujian hipotesis kelima = 0.14, = 2.78 dengan demikian . Hal ini berarti Ho diterima dan Ha ditolak. Dengan demikian dapat disimpulkan bahwa tidak terdapat pengaruh yang signifikan dari latihan double leg boun terhadap peningkatan kemampuan smash pada ekstrakurikuler bola voli putra SMK N 1 Kota Jambi. Berdasarkan pengujian hipotesis keenam = 0.38, = 2.31 dengan demiki-an . Hal ini berarti Ho diterima dan Ha ditolak. Dengan demikian dapat disimpulkan bahwa latihan knee tuck jump tidak lebih besar pengaruhnya dibandingkan latihan double leg bound terhadap peningkatan kemampuan smash dalam permainan bola voli pada ekstrakurikuler bola voli putra SMK N 1 Kota Jambi.ABSTRACT The ability both physical and technical in volleyball game is really important to be mastered, and one of the aspects is limbs muscle and spike skill. Spike is one of the technique which is frequently used in a volleyball game, and a well-trained limbs muscle is vitally needed in order to do spike properly. This research aims for knowing the difference of Knee Tuck Jump Training and Double Leg Bound Training Effect towards the escalation of limbs muscle’s power and Spike’s skill in extracurricular volleyball program for male in SMK N 1 Jambi. Data analysis which is used is statistical calculation with hypothetical test or “t-test”. Based on the first test, 3.56 = 2,78, it means that > . It also means that is rejected and is accepted. Furthermore, it can be concluded that there is a significant effect attained from knee tuck jump training towards the escalation of limbs muscle power in extracurricular volleyball program for male students in SMK N 1 Jambi. Based on the second test, 10.58 = 2,78, it means that > . It also means that is rejected and is accepted. Furthermore, it can be concluded that there is a significant effect attained from double leg bound training towards the escalation of limbs muscle power in extracurricular volleyball program for male students in SMK N 1 Jambi. Based on the third test, -0.50 = 2,31, it means that < . It also means that is accepted and is rejected. It also means that the knee tuck jump training contributes better than double leg bound training towards the escalation of limbs muscle power in extracurricular volleyball program for male students in SMK N 1 Jambi. Based on the fourth test, -0.19 = 2,78, it means that < . It also means that is accepted and is rejected. It can be concluded that there is no significant effect from knee tuck jump training towards the escalation of limbs muscle power in extracurricular volleyball program for male students in SMK N 1 Jambi. Based on the fifth test, 0.14 = 2,78, it means that < . It also means that is accepted and is rejected. It can be concluded that there is no significant effect from double leg bound training towards the escalation of limbs muscle power in extracurricular volleyball program for male students in SMK N 1 Jambi. Based on the sixth test, 0.38 = 2,31, it means that < . It also means that is accepted and is rejected. It can be concluded that knee tuck jump training does not have bigger effect than double leg bound training towards the escalation of limbs muscle power in extracurricular volleyball program for male students in SMK N 1 Jambi.
View
Effect of double leg bound exercise on explosive capability of leg muscle power in the UnmuS volleyball men's team
Article
Full-text available
  • Feb 2019
The study aimed to determine the effect of double leg bound training on the explosive ability of limb muscle power on the unmus volleyball men's team. The type of this research is the type of experimental research with this type of research design is the preetest posttest one group design. The population of this study was the Unmus men's volleyball team, which numbered 20 people. The sample of this study was 20 people using a total sampling technique. Explosive Power of leg muscles was measured by vertical jump test with pretest before and poststest after giving training, then the data were analyzed by independent t-test at a significance level (a) of 0.05 with the help of SPSS 22 program. Based on the results of the t test conducted with the SPPS program 22 produces tcount of 3.536 with t table 1.729 at a significant level of 0.05. Means t count> t table, thus the formulation of the hypothesis is that there is the Effect of Double Leg Bound Exercises on the ability of Explosive Power of Leg Muscles in the Unmus Volleyball Men's Team. From the results of the study, it was concluded that there was a significant effect between double leg bound training on the explosive ability of limb muscle power on the unmus men's volleyball team. For sports coaches, especially the coach of the Unmus volleyball team can use the method of double leg bound training as one type of exercise to increase the ability of the leg muscles in addition to other types of plyometric exercises. For penjasorkes teachers and athletes and sports people, it is recommended to do double leg bound training because it can increase jumps.
View
Pengaruh Latihan Double Leg Speed Hop Dan Double Leg Box Boundterhadap Kecepatan Lari 100 Meter
Article
Full-text available
  • Jan 2018
Tujuan penelitian ini adalah untuk mengetahui: (1) Pengaruh latihan double leg speed hop dan double leg box bound terhadap kecepatan lari 100 meter; (2) Latihan yang lebih baik pengaruhnya antara latihan double leg speed hop denganlatihandouble leg box bound terhadap kecepatan lari 100 meter.Metode yang digunakan dalam penelitian ini adalah metode eksperimen dengan rancangan “pretest-posttest design“. Populasi dalam penelitian ini adalah mahasiswa putraProgram Studi Pendidikan Jasmani Kesehatan dan Rekreasi Sekolah Tinggi Keguruan dan Ilmu Pendidikan Muhammadiyah Kuningan yang berjumlah 34 mahasiswa. Sampel yang diambil sebanyak 34 mahasiswa. Penelitian ini menggunakan penelitian populasi. Variabel dalam penelitian ini terdiri dari dua variabel, variabel independent yakni latihan double leg speed hopdan double leg box bound, variabel dependent yakni kecepatan lari 100 meter. Seluruh data yang diperlukan dalam penelitian ini diperoleh melalui tes dan pengukuran kecepatan lari 100 meter. Teknik analisis data dengan menggunakan uji perbedaan (t-test) dengan taraf signifikansi α = 0,05. Berdasarkan hasil penelitian dapat menunjukkan bahwa: (1) ada pengaruh antara latihan double leg speed hop dan latihan double leg box bound terhadap kecepatan lari 100 meter(thitung = 5,062> ttabel= 2,120 pada taraf signifikansi 5%), (2) latihan double leg speed hoplebih baik daripada latihan double leg box bound terhadap kecepatan lari 100 meter. Persentase peningkatan kecepatan lari 100 meterpada kelompok I (kelompok latihan double leg speed hop) = 5,85%> kelompok II (kelompok latihan double leg box bound)= 2,73%.Kesimpulan dari hasil penelitian ini adalah: (1) ada pengaruh antara latihan double leg speed hop dan latihan double leg box bound terhadap kecepatan lari 100 meter, (2) latihan double leg speedhoplebih baik daripada latihan double leg box bound terhadap kecepatan lari 100 meter.
View
Effects of Plyometric Training Versus Traditional Weight Training on Strength, Power, and Aesthetic Jumping Ability in Female Collegiate Dancers
Article
  • Jan 2007
While the benefits of traditional strength training for dancers has been examined, no such investigation has been performed for plyometric training. Therefore, the purpose of this study was to compare the effects of plyometric training and traditional weight training on aesthetic jumping ability, lower-body strength, and power in collegiate dancers. Eighteen female dancers who were enrolled in a minimum of one intermediate or advanced ballet or modern class at Skidmore College volunteered to participate in the study. Twelve subjects were randomly assigned to a plyometric (n = 6) or traditional weight training (n = 6) group. The remaining six subjects served as a self-selected control group. The plyometric group performed 3 sets of 8 repetitions of 4 different lower-body plyometric exercises twice a week. The weight training group performed 3 sets of 6 to 8 repetitions of 4 lower-body isotonic exercises twice a week. The control group refrained from all forms of strength training. Each subject maintained her normal dance classes throughout the six week intervention. All subjects were tested prior to and following the six-week training period. Testing consisted of assessments of jumping skill and lower-body strength and power. Strength was assessed via 3 one-repetition maximum tests: leg press, leg curl, and leg extension. Power was assessed with a Wingate anaerobic power test and vertical jump height tests. Aesthetic jumping ability was assessed via an evaluation by dance faculty at Skidmore College on ballon, jump height, ability to point the feet in the air, and overall jumping ability. There were no differences in the descriptive measures of jumping ability, strength or power among the groups at the start of the study. The plyometric group significantly increased leg press strength (37%), standing vertical jump height (8.3%), and aesthetic jump height (14%). The weight training group significantly increased leg press strength (32%), leg curl strength (23%), mean anaerobic power (6%), aesthetic jump height (22%), and aesthetic ability to point the feet in the air (20%). No significant changes were seen in the control group. The results of this study indicate that either plyometric training or traditional lower-body weight training can be useful in improving variables applicable to dance. This study also supports the notion that short-term dance training alone may not be sufficient to elicit improvements in these variables.
View
View
Neuro-Musculoskeletal and Performance Adaptations to Lower-Extremity Plyometric Training
Article
  • Oct 2010
Plyometric training (PLY) is a very popular form of physical conditioning of healthy individuals that has been extensively studied over the last 3 decades. In this article, we critically review the available literature related to lower-body PLY and its effects on human neural and musculoskeletal systems, athletic performance and injury prevention. We also considered studies that combined lower-body PLY with other popular training modalities, as well as studies that applied PLY on non-rigid surfaces. The available evidence suggests that PLY, either alone or in combination with other typical training modalities, elicits numerous positive changes in the neural and musculoskeletal systems, muscle function and athletic performance of healthy individuals. Specifically, the studies have shown that long-term PLY (i.e. 3-5 sessions a week for 5-12 months) represents an effective training method for enhancing bone mass in prepubertal/early pubertal children, young women and premenopausal women. Furthermore, short-term PLY (i.e. 2-3 sessions a week for 6-15 weeks) can change the stiffness of various elastic components of the muscle-tendon complex of plantar flexors in both athletes and non-athletes. Short-term PLY also improves the lower-extremity strength, power and stretch-shortening cycle (SSC) muscle function in healthy individuals. These adaptive changes in neuromuscular function are likely the result of (i) an increased neural drive to the agonist muscles; (ii) changes in the muscle activation strategies (i.e. improved intermuscular coordination); (iii) changes in the mechanical characteristics of the muscle-tendon complex of plantar flexors; (iv) changes in muscle size and/or architecture; and (v) changes in single-fibre mechanics. Our results also show that PLY, either alone or in combination with other training modalities, has the potential to (i) enhance a wide range of athletic performance (i.e. jumping, sprinting, agility and endurance performance) in children and young adults of both sexes; and (ii) to reduce the risk of lower-extremity injuries in female athletes. Finally, available evidence suggests that short-term PLY on non-rigid surfaces (i.e. aquatic- or sand-based PLY) could elicit similar increases in jumping and sprinting performance as traditional PLY, but with substantially less muscle soreness. Although many issues related to PLY remain to be resolved, the results of this review allow us to recommend the use of PLY as a safe and effective training modality for improving lower-extremity muscle function and functional performance of healthy individuals. For performance enhancement and injury prevention in competitive sports, we recommend an implementation of PLY into a well designed, sport-specific physical conditioning programme.
View
PERBEDAAN LATIHAN LARI CEPAT DITAMBAH LATIHAN DOUBLE LEG BOUND DAN ALTERNATE LEG BOUND TERHADAP KECEPATAN LARI 50 METER PADA PELARI PEMULA
  • C Widodo
  • M Waluyo
  • P Nugroho
PELATIHAN DOUBLE LEG BOUND SETINGGI 40 CM 5 REPETISI 6
  • Jan 2019
  • 25
  • I K Y Pranata
  • Set
  • Daya
  • Otot
  • Siswa
  • Peserta Ekstra Kurikuler
  • Bola
  • Smp
  • Badung
  • IKY Pranata
Pranata, I. K. Y. (2019). PELATIHAN DOUBLE LEG BOUND SETINGGI 40 CM 5 REPETISI 6 SET MENINGKATKAN DAYA LEDAK OTOT TUNGKAI SISWA PUTRA PESERTA EKSTRA KURIKULER BOLA VOLI SMP PANCASILA BADUNG. Jurnal Pendidikan Kesehatan Rekreasi, 5(1), 25-32.
Better Coaching Advance Coach Manual
  • Pyke