EFFECTIVENESS OF PLYOMETRIC AND TRADITIONAL TRAINING METHODS IN IMPROVING EXPLOSIVE POWER AMONG ELITE KURASH ATHLETES

Аннотация

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 andshould beconsidered an essential component of conditioningprograms. 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 whilemaintaining 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 ofvelocity 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 abilityto 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 tocompare the effectiveness of plyometric and traditional resistance training in improving explosive power, as measured by vertical jump height andstanding long jumpdistance, among eliteKurash athletes. Methods 2.1Participants 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:  Minimum5years ofcompetitiveKurash experience https://ijmri.de/index.php/jmsi volume 4,issue6,2025 187  Freefrom musculoskeletal injuries inthe previous 6months  Regularparticipation intechnical-tactical Kurash training. All participants provided informed consent, and the study followed the ethical standards of the Declaration ofHelsinki. Participants were randomly assigned to: Plyometric Training Group(PTG, n=12) TraditionalResistance Training Group (TRTG, n=12). 2.2TrainingProtocol Both groups continued their standard Kurash technical-tactical sessions alongside the intervention. Plyometric Training Group(PTG) Exercises:  Depth jumps(40-50 cm box)  Squatjumps (body weight)  Lateral hops  Bounding drills (30 m). Sessionstructure:  Warm-up: 10minutes dynamicstretching  Main set:4exercises ×4sets × 10reps, 2-3 min rest  Cool-down:10minutes staticstretching. Progression included increasing drop heights and exercise complexity after week TraditionalResistance Training Group (TRTG) Exercises:  Back squats (70–85%1RM)  Lunges with barbell  Legpress  Standingcalf raises. Sessionstructure:  Warm-up: 10minutes dynamicstretching  Main set:4exercises ×4sets × 8-12 reps, 2min rest  Cool-down:10minutes staticstretching. Loadincreased progressively by2.5-5 kgperweek as tolerated. 2.3Measurements Assessments were conducted 48hours pre- and post-intervention:  Vertical Jump Height (cm): Measured using a jump mat system; best of three attempts recorded.  StandingLong Jump Distance(cm): Best ofthree jumps recorded. Testing was performed in the morning to control for diurnal variations, with athletes avoiding strenuous activity 48hours prior. 2.4Statistical 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.3.1Vertical 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 greaterimprovement in PTG(p<0.05). https://ijmri.de/index.php/jmsi volume 4,issue6,2025 188 3.2StandingLong Jump Distance