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Purpose <p>This study investigated the effects of an 8-week unilateral and bilateral plyometric training program on leg power and change of direction (COD) performance in basketball players.</p> Methods <p>Twenty male university basketball players (mean age: 20.8 ± 1.9 years) were randomly assigned to two groups: the unilateral training group (UG, <i>n</i> = 10) and the bilateral training group (BG, <i>n</i> = 10). Both groups completed training sessions twice weekly over 8&#xa0;weeks.</p> Results <p>The UG exhibited significant improvements across multiple measures of power and directional performance, including unilateral left and right countermovement jump (CMJ), bilateral CMJ, unilateral reactive strength index (RSI), bilateral RSI, 10-m sprint and all COD variables (all <i>p</i> &lt; 0.05). The BG demonstrated significant improvements in bilateral CMJ, bilateral RSI, left and right 505 COD, left change of direction deficit (CODD), and V-cut (all <i>p</i> &lt; 0.05). Between-group comparisons revealed statistically significant differences favoring the UG in left CMJ, left and right 505 COD, left and right CODD, and V-cut (all <i>p</i> &lt; 0.05).</p> Conclusions <p>Unilateral plyometric training appears to offer greater efficacy than bilateral training in enhancing both single-leg and double-leg jumping ability and promoting neuromuscular adaptations that improve COD performance in basketball players, aligning with principles of movement development.</p>

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Effects of unilateral and bilateral plyometrics training on basketball players’ leg power and change of direction ability

  • 期刊论文

  • 发表日期：

    2025年4月15日

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  • Zhaoqing Li,
  • Siman Lei,
  • Hongjie Zhang,
  • Xiuqiang Wang,
  • Yan Sun,
  • Jingjing Fan,
  • Boyuan Xie

摘要

Purpose

This study investigated the effects of an 8-week unilateral and bilateral plyometric training program on leg power and change of direction (COD) performance in basketball players.

Methods

Twenty male university basketball players (mean age: 20.8 ± 1.9 years) were randomly assigned to two groups: the unilateral training group (UG, n = 10) and the bilateral training group (BG, n = 10). Both groups completed training sessions twice weekly over 8 weeks.

Results

The UG exhibited significant improvements across multiple measures of power and directional performance, including unilateral left and right countermovement jump (CMJ), bilateral CMJ, unilateral reactive strength index (RSI), bilateral RSI, 10-m sprint and all COD variables (all p < 0.05). The BG demonstrated significant improvements in bilateral CMJ, bilateral RSI, left and right 505 COD, left change of direction deficit (CODD), and V-cut (all p < 0.05). Between-group comparisons revealed statistically significant differences favoring the UG in left CMJ, left and right 505 COD, left and right CODD, and V-cut (all p < 0.05).

Conclusions

Unilateral plyometric training appears to offer greater efficacy than bilateral training in enhancing both single-leg and double-leg jumping ability and promoting neuromuscular adaptations that improve COD performance in basketball players, aligning with principles of movement development.