The Effects of Plyometric Training on Physical Performance Improvement and Physiological Adaptation: A Literature Review

Abstract

Background

Physical performance and physiological capacity are crucial determinants of success in various sports disciplines. Athletes and physically active students require training programs that effectively enhance muscle strength, power, flexibility, and neuromuscular efficiency. Plyometric training is a method emphasizing explosive muscle contractions through the stretch-shortening cycle (SSC), a rapid eccentric–concentric sequence that promotes neuromuscular coordination, motor unit efficiency, and increased muscle power. Physiological adaptations from plyometric training include elevated electromyographic (EMG) activity, greater muscle torque, and improved tendon elasticity.

Objectives

This literature review aims to comprehensively examine the effects of plyometric training on physical performance and physiological adaptations.

Methods

The study followed the PRISMA guidelines and applied the PICO framework to identify relevant studies using the Scopus database. From 963 identified articles, four met the inclusion criteria, consisting of two true experimental designs, one randomized controlled trial, and one quasi-experimental design.

Results

The findings indicate that plyometric training consistently improves strength, power, speed, and neuromuscular efficiency. Variations in training forms such as jump-to-box, knee tuck jump, and sand-based plyometric exercises produced different effects on muscle strength and flexibility, yet all contributed to enhanced functional performance and muscle mass development.

Conclusion

In conclusion, plyometric training is an effective method to improve physical performance and physiological adaptations by optimizing neuromuscular system function. This training approach can be applied broadly to athletes and students, provided that intensity and duration are appropriately adjusted to maximize results while minimizing injury risks.