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Randomized Controlled Trial
. 2025 Jul-Aug;19(4):15579883251363089.
doi: 10.1177/15579883251363089. Epub 2025 Aug 13.

Effects of Plyometric Training on Lower-Limb Explosive Power and Its Retention After Detraining in Sprinters

Chang Shuai  1 , Wang Xiangyu  1 , Li Zihao  2 , Ji Xinqi  3 , Guomin Li  4
Affiliations
Randomized Controlled Trial

Effects of Plyometric Training on Lower-Limb Explosive Power and Its Retention After Detraining in Sprinters

Chang Shuai et al. Am J Mens Health. 2025 Jul-Aug.

Abstract

Lower-limb explosive power is crucial for sprinters and jumpers, directly influencing performance in speed and jumping ability. Traditional strength training approaches often fail to maintain explosive power in the long term, particularly after periods of detraining. Investigating training methods that can both enhance and sustain lower-limb explosive power is important for improving athletic performance. This study aimed to examine the effects of a 6-week plyometric training program on enhancing and maintaining lower-limb explosive power in sprinters. Forty male sprinters were randomly assigned to either an experimental (plyometric training) or a control (traditional strength training) group (age: 20.2 ± 1.6 years, height: 182 ± 6.2 cm, weight: 72.1 ± 5.3 kg). Training was conducted three times per week for 6 weeks, followed by a 2-week detraining period. Lower-limb explosive power was assessed using the mean power in the squat jump and countermovement jump, 30 m sprints, 100 m sprints, standing long jumps, and standing triple jumps at baseline, post-training, and after the detraining phase. A significant group-by-time interaction effect was observed for key performance indicators, including squat jump power (ηp2 = .173, p < .001) and 30 m sprint time (ηp2 = .315, p < .001). Post-training, the plyometric group significantly increased squat jump power by 28.5% (p < .001) and was faster than the control group in the 30 m sprint (p < .05). After the 2-week detraining period, the plyometric group's performance in vertical jumps and the 100 m sprint remained significantly higher than baseline (p < .01), an effect not observed in the control group for sprint performance. Plyometric training significantly enhanced lower-limb explosive power and demonstrated strong retention of these gains after a 2-week detraining period. These adaptations appear more longer-lasting than those from traditional strength training, particularly for the specific demands of sprinting. These findings provide valuable insights for designing training regimens to achieve lasting improvements in explosive performance for athletes.

Keywords: detraining; jump performance; lower-limb explosive power; plyometric training; sprint performance.

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Conflict of interest statement

Declaration of Conflicting InterestsThe author(s) declared no potential conflicts of interest with respect to the research, authorship, and/or publication of this article.

Figures

The chart compares “The Mean Power in the CMJ Over Time by Group” with the Groups being “Exp” and “CG”.
Figure 1.
The mean power outputs in the CMJ. Note. CMJ = countermovement jump.
chart shows average power output by person over three time points in squat-jump study alt: mean power of squat-jumps in study.
Figure 2.
The mean power outputs in the SJ. Note. SJ = squat jump.
Bar graph comparing 30m sprint times (s) between control and experimental groups at three different times; Pre- (Group Control, Group E), Post (Group Control, Group E), and 2WDT (Group Control, Group E)
Figure 3.
Pairwise comparisons of 30 m sprint performance between groups at three time points.
The long jump performance of CG and exp groups across three time points, Pre, Post, and 2WTD, remained consistent with slight variations.
Figure 4.
The LJ performance between groups at three time points. Note. LJ = long jump.
The image depicts the comparison of STJ performance between Group A and Group B at three different time points, showing both pre and post treatment data across one and two weeks.
Figure 5.
The STJ performance between groups at three time points. Note. STJ = standing triple jump.
See this image and copyright information in PMC

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