EFFECTS OF COMBINATION OF UNILATERAL AND PLYOMETRIC EXERCISE IN COMPARISON TO BILATERAL EXERCISE ON PERFORMANCE RELATED COMPONENTS OF MALE KHO-KHO PLAYERS

Abstract

Background –A plyometric workout is one that rapidly increases the amount of force a muscle can produce. In order to increase physical capability, such as musculotendinous stiffness and power, plyometric training entails a sequence of explosive body weight resistance exercises that target the muscle fiber's stretch-shortening cycle (SSC) (Dick 2014). If you want to do an exercise activity that requires both limbs to work together, you're doing a unilateral exercise movement. When you exercise one arm or leg at a time, instead than both at once, you are doing unilateral training (Avetisya 2022)”.
Aim - The present research aims to examine the impact of unilateral and plyometric workouts on performance-related variables (speed, agility, and power) in male Kho-Kho players, as opposed to a conventional bilateral-based training regimen.\

Methodology -Thirty male Kho-Kho players, ages 19 to 24, who were enrolled in Bareilly City colleges, UP ,India were among the participants. They were grouped in three group off and assigned at random to either a bilateral , unilateral , control group eight-week training program. Before and after the eight-week training, there were pre- and post-tests.
Result - The athlete's pre- and post-training test scores on the T-Agility, 50-meter sprint, and double-leg side leap all showed significant improvement after eight weeks of training. Power measured double leg side jump, 50 meter sprint speed, and Agility T-Test for agility were all enhanced in Kho-Kho players who participated in an eight-week offseason strength and conditioning program that included both unilateral and bilateral plyometric exercises.