Examining the Effects of Plyometric Exercises on Attacking and Defensive Playing Ability and Physical Fitness Components of Women Volleyball Players

Abstract

The primary objective of the study is to examining the effects of Plyometric exercises on attacking and defensive playing ability and physical fitness components of women volleyball players. Two groups of women volleyball players were targeted, control and Experimental group. 50 women Volleyball players selected under Experimental (Plyometric exercise group) group and 50 women Volleyball players selected as a control group. Training was given to experimental groups. This study involves a cross sectional, comparative pre and post-test of experimental group. The Plyometric exercise programme were planned for 4 days a week 30 minutes in a day for 12 weeks including 10 minutes warm up period and 05 minutes cool down. The following Plyometric exercise was taken for women Volleyball players. The Plyometrics exercise includes Front Box Jump, Lateral Box Jump, Weighted Lateral Jumps, Broad Jumps,Skater Jumps, Scissor Jumps, Dot Drill,Lateral Box Shuffles, Barbell Squat Jumps,Medicine ball chest pass test, Squat Jump , Bent knee sit ups, Squat thrust, Strudel thrust, Bench press, Pull ups and Depth jump. Cardiovascular Endurance was evaluated by using 12 minute Run and Walk Test. The 12 minute run test requires the person being tested to run or walk as far as possible in a 12 minute period. The objective of the test is to measure the maximum distance covered by the individual during the 12 minute period and is usually carried out on a running track by placing cones at various distances to enable measuring of the distance. A stopwatch is required for ensuring that the individual runs for the correct amount of time. When time is over, at that time investigator gives signal to stop. Subject was stands right there where he stops. Then investigator measures the crossed distance by the subject. Muscular Endurance was evaluated by using 1 minute Bent Knee Sit Up test. Abdominal muscular endurance was measured by performing the 1-minute bent knee sit-up test. Subject Lied on his back with knees bent at a 90-degree angle. His feet w