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EFFECTIVENESS OF PLYOMETRIC AND TRADITIONAL TRAINING METHODS IN
IMPROVING EXPLOSIVE POWER AMONG ELITE KURASH ATHLETES
Jabborov Azamjon
2nd-year student, Faculty of Physical Education
Ferghana State University, Uzbekistan
Email:
ORCID: https://orcid.org/0000-0001-8433-7441
Abstract:
This study investigates the comparative effectiveness of plyometric and traditional
resistance training methods in improving explosive power among elite Kurash athletes. Twenty-
four male athletes were randomly assigned to plyometric (n=12) and traditional training (n=12)
groups. The intervention lasted 8 weeks, with pre- and post-tests including vertical jump height
and standing long jump distance. Results showed significant improvements in both groups;
however, the plyometric group demonstrated greater increases in explosive power indicators.
These findings suggest that plyometric training may be more effective for enhancing Kurash
performance and should be considered an essential component of conditioning programs.
Keywords:
Kurash, plyometric training, traditional resistance training, explosive power, athletic
performance.
Introduction.
Kurash is a traditional Uzbek martial art involving dynamic throwing techniques
that require high levels of explosive power, neuromuscular coordination, and rapid force
production. Explosive power is a decisive factor for success in Kurash as athletes must throw
opponents effectively while maintaining balance and control.
Traditional resistance training is widely used to enhance muscular strength and hypertrophy.
Exercises like squats, lunges, and deadlifts improve maximal force production; however, the
direct transfer of these strength gains to explosive sports movements is often limited due to a
lack of velocity specificity.
Plyometric training, utilizing the stretch-shortening cycle (SSC) with rapid eccentric-concentric
muscle actions, has gained recognition for improving neuromuscular efficiency, power output,
and reactive strength. Exercises such as depth jumps, squat jumps, and bounding drills target the
neuromuscular system’s ability to produce force rapidly, which is critical for throws in Kurash.
While numerous studies in judo, wrestling, and taekwondo confirm the effectiveness of
plyometric training in enhancing explosive performance, limited research has focused
specifically on Kurash athletes. Therefore, the aim of this study was to compare the effectiveness
of plyometric and traditional resistance training in improving explosive power, as measured by
vertical jump height and standing long jump distance, among elite Kurash athletes.
Methods
2.1 Participants
Twenty-four male elite Kurash athletes (mean age 21.2 ± 2.1 years; height 173.4 ± 5.6 cm;
weight 73.8 ± 7.2 kg; training experience 5-8 years) volunteered for this study. Inclusion criteria
included:
Minimum 5 years of competitive Kurash experience
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Free from musculoskeletal injuries in the previous 6 months
Regular participation in technical-tactical Kurash training.
All participants provided informed consent, and the study followed the ethical standards of the
Declaration of Helsinki. Participants were randomly assigned to:
Plyometric Training Group (PTG, n=12)
Traditional Resistance Training Group (TRTG, n=12).
2.2 Training Protocol
Both groups continued their standard Kurash technical-tactical sessions alongside the
intervention.
Plyometric Training Group (PTG)
Exercises:
Depth jumps (40-50 cm box)
Squat jumps (div weight)
Lateral hops
Bounding drills (30 m).
Session structure:
Warm-up: 10 minutes dynamic stretching
Main set: 4 exercises × 4 sets × 10 reps, 2-3 min rest
Cool-down: 10 minutes static stretching.
Progression included increasing drop heights and exercise complexity after week
Traditional Resistance Training Group (TRTG)
Exercises:
Back squats (70–85% 1RM)
Lunges with barbell
Leg press
Standing calf raises.
Session structure:
Warm-up: 10 minutes dynamic stretching
Main set: 4 exercises × 4 sets × 8-12 reps, 2 min rest
Cool-down: 10 minutes static stretching.
Load increased progressively by 2.5-5 kg per week as tolerated.
2.3 Measurements
Assessments were conducted 48 hours pre- and post-intervention:
Vertical Jump Height (cm):
Measured using a jump mat system; best of three attempts
recorded.
Standing Long Jump Distance (cm):
Best of three jumps recorded.
Testing was performed in the morning to control for diurnal variations, with athletes avoiding
strenuous activity 48 hours prior.
2.4 Statistical Analysis
Data were analyzed using SPSS v.26. Normality was checked via Shapiro-Wilk tests. Paired t-
tests assessed within-group differences, and independent t-tests assessed between-group
differences. Effect sizes were calculated using Cohen’s d, interpreted as small (0.2), medium
(0.5), and large (0.8). Significance was set at
p
< 0.05.
Results. 3.1 Vertical Jump Height
Both groups showed significant improvements:
PTG:
42.6 ± 3.2 cm (pre) → 48.9 ± 3.8 cm (post),
p
< 0.001,
Cohen’s d = 1.79 (large
effect).
TRTG:
43.1 ± 2.9 cm (pre) → 46.0 ± 3.5 cm (post),
p
< 0.01,
Cohen’s d = 0.87 (large
effect).
Between-group comparison indicated significantly greater improvement in PTG (
p
< 0.05).
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3.2 Standing Long Jump Distance
Both groups improved significantly:
PTG:
220.5 ± 12.3 cm (pre) → 236.8 ± 13.1 cm (post),
p
< 0.001,
Cohen’s d = 1.28
(large effect).
TRTG:
221.8 ± 11.5 cm (pre) → 229.4 ± 12.0 cm (post),
p
< 0.01,
Cohen’s d = 0.66
(medium effect).
PTG showed greater gains compared to TRTG (
p
< 0.05).
Discussion.
This study demonstrates that both plyometric and traditional resistance training
significantly improved explosive power among elite Kurash athletes. However, plyometric
training produced superior enhancements in both vertical jump height and standing long jump
performance.
The enhanced effectiveness of plyometric training is attributed to its capacity to improve
neuromuscular coordination, muscle-tendon unit stiffness, and rate of force development, all of
which are critical for executing explosive throwing techniques in Kurash. While traditional
resistance training effectively increases maximal strength, it lacks the velocity-specific
adaptations required for sport-specific explosive movements.
Practical Applications
Coaches should prioritize plyometric training during pre-competition phases to maximize
performance in Kurash. Traditional resistance training remains essential for foundational
strength and injury prevention but should be periodized alongside plyometric training to optimize
adaptations.
Limitations
Small sample size limits generalizability.
Absence of biomechanical and electromyographic analyses to explain neuromuscular
adaptations.
Lack of follow-up testing to determine retention of performance gains.
Future Research.
Further studies should investigate the combined effects of plyometric and
resistance training, integrate biomechanical analyses of Kurash techniques post-training, and
explore psychological variables such as confidence and competitive readiness.
Conclusion.
Both plyometric and traditional resistance training methods effectively improved
explosive power among elite Kurash athletes. However, plyometric training produced greater
gains, emphasizing its importance in conditioning programs designed to enhance Kurash
performance.
Funding.
This research did not receive any specific grant from funding agencies in the public,
commercial, or not-for-profit sectors. The study was conducted using the facilities and resources
available at Ferghana State University.
Conflicts of Interest.
The author declares that there is no conflict of interest regarding the
publication of this paper.
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