Suspension vs. Plyometric Training in Children's Explosive Strength

The aim of this study was to compare the effects of different training programs, that is, 8 weeks of suspension training (ST) or plyometric training (PT), on measures of strength and power in untrained healthy children. One hundred eighteen children (57 boys and 61 girls) aged 10-11 years (mean +/- SD: 10.84 0.46 years) were randomly assigned into PT (19 boys and 22 girls), ST (20 boys and 18 girls), and control (CT) (18 boys and 21 girls; no training program) group. Experimental groups were trained twice a week for 8 weeks. Countermovement jump, standing long jump, medicine ball throw, and 20-m sprint were measured at baseline and after intervention. The results showed a significant group effect on training-induced responses (F = 10.26; p < 0.01; eta(2)(p) = 0.33), with clear improvements from pre- to posttraining in PT and ST. Regardless of training group, no differences were found in boys and girls (F = 0.70; p = 0.62; 1 eta(p2) = 0.03). After 8 weeks of training, PT and ST showed increased performances in 1-kg (mean +/- CI 95%; 0.18 +/- 0.05 and 0.19 +/- 0.05 m) and 3-kg (0.12 +/- 0.08 and 0.12 +/- 0.09 m) medicine ball throws and 20-m sprints (-0.08 +/- 0.03 s and -0.04 +/- 0.04 s) compared with CT (p < 0.05; d > 0.60). Standing long jump was significantly increased after ST when compared with CT (0.07 +/- 0.04 m; p < 0.01; d = 0.88). Plyometric training showed higher improvements than ST in sprint (0.04 +/- 0.03; p = 0.01; d = 0.71). It is suggested that 8 weeks of ST or PT seems to be effective to improve strength- and power-related variables in healthy untrained children. These could be considered as alternatives to traditional resistance training and be applied in school-based programs.

Automated summary

The aim of this study was to compare the effects of suspension training (ST) and plyometric training (PT) on strength and power in untrained children. The results showed that both ST and PT were effective in improving these variables, suggesting that they can be alternatives to traditional resistance training.