Effects of an 8-Week Plyometric Program on Acceleration, Power, and Change of Direction Speed (Using COD Deficit) on Elite Squash Players in Sri Lanka

Abstract

High levels of agility, speed, response time, repeated muscle endurance, and both aerobic and anaerobic capacity are necessary for squash participation. There is a limited amount of standard traditional periodization to achieve optimal physical fitness for squash. Consequently, the goal of this research is to identify a more creative training design strategy. The purpose of this article aims to highlight the benefits of an 8-week plyometric program to help improve power, acceleration, and change of direction speed in elite squash players in Sri Lanka. Eleven elite squash players (age 20.81 ± 1.23 years; height 1.71 ± 1.59 m; weight 63.4 ± 4.11 kg) volunteered to participate. The plyometric program included three days per week for 8 weeks, including sets of 2 to 5 and 4 to 16 repetitions, with 2 to 5 minutes of rest for each plyometric exercise, in addition to their regular squash practice. Agility was assessed using the 505 Agility Test (505AT), while power performance was measured through the vertical jump (VJ) test and acceleration was measured through a 10 m sprint test, both before and after the training period. Change of Direction speed was calculated through COD deficit. Significant improvements for the vertical jump test, 505 AT, and 10 m sprint test (21.02 %, 20.32 %, and 16.68 % respectively) were noted after 8 weeks of the plyometric program and also, the change of direction speed was 13.39 % significantly improved. The 8-week plyometric program displayed significant improvement in power, and change of direction speed, suggesting that a method can be highly beneficial for squash players and coaches.