Goran Markovic

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

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 counter-movement 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 (∼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.

Neuro-Musculoskeletal and Performance Adaptations to Lower-Extremity Plyometric Training

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.

Movement performance and body size: the relationship for different groups of tests

It has been shown that inconsistently applied normalization for body size could be an important methodological problem in testing physical performance in areas such as sports, physical education, ergonomy, or physical medicine and rehabilitation. The aim of this study was to evaluate a part of the recently proposed classification of physical performance tests (Jaric 2003) based on the role of body size in the tested performance. Presuming a normalization method Pn=P/Sb based on an allometric relationship between the tested performance P and a selected index of body size S (Pn performance normalized for body size; b allometric parameter), we specifically hypothesized that: (1) the tests of exertion of external force (e.g., lifting weight, pushing, pulling), (2) tests of rapid movements (jumping, sprinting, kicking) and (3) tests of supporting body weight (chin-ups, squats) would reveal the values of the allometric parameters b=0.67, b=0 and b=−0.33 when body size is expressed as body mass, or b=2, b=0 and b=−1 when body size is expressed as body height, respectively. Male physical education students (n=77) were tested on 18 standard physical performance tests belonging to the aforementioned three groups. The obtained values of the allometric parameters proved to be closely in line with the hypothesized ones. While the finding regarding the tests of exertion of external force (i.e., the tested force should be divided by m0.67 in order to normalize the force for body size) have been already demonstrated by some authors, the findings related to the tests of rapid movements and, particularly, tests of supporting body weight are novel. Although the normalization methods discussed need further evaluation, a more accurate and consistently applied assessment of the body size-independent indices of the evaluated groups of standard tests could improve the methodology of physical performance testing in general.

Does pre‐exercise static stretching inhibit maximal muscular performance? A meta‐analytical review

We applied a meta‐analytical approach to derive a robust estimate of the acute effects of pre‐exercise static stretching (SS) on strength, power, and explosive muscular performance. A computerized search of articles published between 1966 and December 2010 was performed using PubMed, SCOPUS, and Web of Science databases. A total of 104 studies yielding 61 data points for strength, 12 data points for power, and 57 data points for explosive performance met our inclusion criteria. The pooled estimate of the acute effects of SS on strength, power, and explosive performance, expressed in standardized units as well as in percentages, were −0.10 [95% confidence interval (CI): −0.15 to −0.04], −0.04 (95% CI: −0.16 to 0.08), and −0.03 (95% CI: −0.07 to 0.01), or −5.4% (95% CI: −6.6% to −4.2%), −1.9% (95% CI: −4.0% to 0.2%), and −2.0% (95% CI: −2.8% to −1.3%). These effects were not related to subjects age, gender, or fitness level; however, they were more pronounced in isometric vs dynamic tests, and were related to the total duration of stretch, with the smallest negative acute effects being observed with stretch duration of ≤45 s. We conclude that the usage of SS as the sole activity during warm‐up routine should generally be avoided.

Is vertical jump height a body size-independent measure of muscle power?

Abstract We tested the hypothesis that the performance of rapid movements represents body size-independent indices of muscle power. Physical education students (n = 159) were tested on various vertical jump (jump height and average power calculated from the ground reaction force) and muscle strength tests. When non-normalized data were used, a principal components analysis revealed a complex and inconsistent structure where jump height and muscle power loaded different components, while muscle strength and power partially overlapped. When the indices of muscle strength and power were properly normalized for body size, a simple and consistent structure of principal components supported the hypothesis. Specifically, the recorded height and muscle power calculated from the same jumps loaded the same components, separately for the jumps predominantly based on concentric actions and jumps based on a rapid stretch – shortening cycle of the leg extensors. The finding that the performance of rapid movements assesses the same physical ability as properly normalized tests of muscle power could be important for designing and interpreting the results of batteries of physical performance tests, as well as for understanding some basic principles of human movement performance.

Specificity of Jumping, Sprinting, and Quick Change-of-direction Motor Abilities

Salaj, S and Markovic, G. Specificity of jumping, sprinting, and quick change-of-direction motor abilities. J Strength Cond Res 25(5): 1249-1255, 2011-Despite being addressed in a number of previous studies, the controversy regarding the generality vs. specificity of jumping, sprinting, and change-of-direction speed (CODS) abilities still remains unresolved. Here, we tested the hypotheses that jumping, sprinting, and CODS represent separate and specific motor abilities, and that the jumping ability based on concentric and slow stretch-shortening cycle (SSC) is relatively independent of the same ability based on fast SSC. Eighty-seven male college athletes performed 3 concentric/slow SSC and 3 fast SSC jump tests, 4 sprint tests, and 3 CODS tests. The hypotheses were tested by means of the principal component factor analysis (PCA). The applied procedure reduced the greater number of manifest variables to a smaller number of independent latent dimensions or factors and, thereafter, assessed the relationships among them. The PCA revealed a relatively simple and consistent structure consisting of 4 separate factors that explained nearly 80% of variance of the applied tests. The factors appeared to correspond to the sprinting ability, concentric/slow SSC jumping ability, fast SSC jumping ability, and CODS ability. Further analyses revealed that the extracted factors were mainly independent, because they shared only between 6 and 23% of the common variance. These results supported our hypotheses regarding the specificity of jumping, sprinting, and CODS abilities, and specificity of the concentric/slow SSC and fast SSC jumping abilities. Coaches and strength and conditioning professionals should, therefore, use separate performance tests for the assessment of the studied abilities.

Leg Muscles Design: The Maximum Dynamic Output Hypothesis

It is well known that both individual muscle and muscle groups produce maximum power against particular external loads. Within the present review, we propose the hypothesis that the lower-limb muscles of physically active individuals are predominantly designed to provide the maximum dynamic output (MDO; assessed as power and momentum) in rapid movements like jumping and sprinting against the load imposed by the weight and the inertia of their own body. The evidence supporting the MDO hypothesis can be found in some general considerations (e.g., certain evolutionary aspects, muscular system design in animals, effects of athletic training) as well as in recent experimental findings. Specifically, here we show that the optimal load for the power and momentum production in vertical jumping in habitually active individuals (but not in strength/power-trained athletes) could be the subjects own body. This also implies that the performance of rapid movements corresponds to body-size-independent MDO of the lower-limb muscles. If supported by future research, MDO hypothesis could 1) provide a theoretical framework for relating both structure and function of the muscular system and for understanding long-term adaptation of the muscular system; 2) suggest that rapid movements, such as vertical jumps, performed without external load could be used for the assessment of MDO (power and momentum) of lower limbs in nonathletic population; and 3) simplify the assessment of physical abilities and neuromuscular function in general through the usage of simple and relatively inexpensive physical performance tests based on natural rapid movements.

Effects of jump training with negative versus positive loading on jumping mechanics.

We examined the effects of jump training with negative (-30% of the subjects body weight (BW)) VS. positive loading (+30% BW) on the mechanical behaviour of leg extensor muscles. 32 men were divided into control (CG), negative loading (NLG), or positive loading training group (PLG). Both training groups performed maximal effort countermovement jumps (CMJ) over a 7-week training period. The impact of training on the mechanical behaviour of leg extensor muscles was assessed through CMJ performed with external loads ranging from -30% BW to +30% BW. Both training groups showed significant ( P≤0.013) increase in BW CMJ height (NLG: 9%, effect size (ES)=0.85, VS. PLG: 3.4%, ES=0.31), peak jumping velocity ( V(peak); NLG: 4.1%; ES=0.80, P=0.011, VS. PLG: 1.4%, ES=0.24; P=0.017), and depth of the countermovement (Δ H(ecc); NLG: 20%; ES=-1.64, P=0.004, VS. PLG: 11.4%; ES=-0.86, P=0.015). Although the increase in both the V(peak) and Δ H(ecc) were expected to reduce the recorded ground reaction force, the indices of force- and power-production characteristics of CMJ remained unchanged. Finally, NLG (but not PLG) suggested load-specific improvement in the movement kinematic and kinetic patterns. Overall, the observed results revealed a rather novel finding regarding the effectiveness of negative loading in enhancing CMJ performance which could be of potential importance for further development of routine training protocols. Although the involved biomechanical and neuromuscular mechanisms need further exploration, the improved performance could be partly based on an altered jumping pattern that utilizes an enhanced ability of leg extensors to provide kinetic and power output during the concentric jump phase.

Scaling of muscle power to body size: the effect of stretch-shortening cycle

The present study investigates the relationship between muscle power recorded in vertical jumps and body size, and explores possible differences in this relationship between the concentric (CON) and stretch-shortening cycle (SSC) muscle action. Physical education students (N = 159) were tested with the performance of various CON and SSC maximum vertical jumps. The relationship between muscle power (P) and body size (S) was assessed by P=aSb where a and b were the constant multiplayer and scaling exponent, respectively. With respect to body mass and fat-free mass, the scaling exponents b for mean muscle power (calculated from the ground reaction force) in CON and SSC jumps were within the range 0.69–0.82 and 0.90–1.15, respectively. With respect to body height, the scaling exponent was higher (0.76–0.97 and 1.23–1.79, respectively), but the observed relationship proved to be relatively weak. However, when jump height was used as an index of muscle power, the same exponents were close to zero (suggesting no relationship with any of the indices of body size) in all the jumps except an SSC based hopping jump that demonstrated a weak but positive relation to body size. In conclusion, muscle power could scale to body size at a higher rate than predicted by geometric similarity (i.e. b = 0.67), while larger individuals could gain more when switching from CON to SSC muscle action. These findings could be based on a non-geometric scaling of transversal with respect to longitudinal dimensions and/or on different scaling rates of muscles and tendons.

External loading and maximum dynamic output in vertical jumping: The role of training history

We examined the effect of training history on the load-power relationship in vertical jumping (VJ) by employing external loads ranging from -30% to +30% body weight (BW). Based on previous findings, we hypothesized that (1) the maximum dynamic output (power production and momentum generation) would be within the tested loading interval, and (2) the load-power and load-momentum relations would depend on the subjects training history. Thirty-one healthy male subjects of different training history (i.e., 9 strength-trained athletes, 12 speed-trained athletes, and 10 sedentary individuals), performed maximum countermovement jumps on a force plate while a pulley system was used to either reduce or increase the subjects BW. An increase in external loading during VJ resulted in a systematic decrease (p<.001) in power production and momentum generation in all 3 studied groups. We also observed significant Group×Load interactions (p<.01) for the load-power and the load-momentum relationships, probably due to the group differences in slopes of the trend lines that describe the loading-associated changes in power and momentum. The results suggest that, from the evolutionary standpoint, the human muscular system of the lower limbs could be designed to produce the maximum power output against the loads that are well below the mass and inertia of the human body.