COMPARISON OF HEAVY SLED LOADS SPRINT TRAINING VERSUS PLYOMETRICS ON EXPLOSIVE POWER AND SHORT SPRINT PERFORMANCE AMONG SPRINTERS

Sivasankari A. (PhD)*, V. Yazhini, Dr. K. Chandrasekaran PhD, Dr. P. Senthil Selvam PhD

ABSTRACT

Background: Explosive power and short sprint performance are essential components for success in sprinting events and many athletic activities. Various training methods such as heavy sled load sprint training and plyometric training are widely used to enhance these physical qualities. Heavy sled training focuses on improving force production and acceleration, whereas plyometric training enhances the stretch-shortening cycle, leading to better power output and neuromuscular coordination. However, there is limited evidence comparing the effectiveness of these two training methods over a short duration among sprinters. Therefore, the aim and objective of the study was to compare the effect of heavy sled load sprint training and plyometric training on explosive power and short sprint performance among sprinters. Methodology: A total of 30 male sprinters aged 18–24 years were selected and randomly divided into two groups: Group A (heavy sled load training) and Group B (plyometric training). The training was conducted for 4 weeks, 3 sessions per week. Vertical jump test and 30-meter sprint test were used for assessment. Results: Both groups demonstrated statistically significant improvements in vertical jump performance and 30-meter sprint performance following the 4-week training program. This indicates that both heavy sled load training and plyometric training are effective in enhancing explosive power and sprint ability. On comparison between the groups, the plyometric training group showed greater improvement than the heavy sled load training group. Conclusion: Both heavy sled load sprint training and plyometric training are effective methods for improving explosive power and short sprint performance among sprinters. However, plyometric training appears to be more effective in producing greater improvements over a short period of time.

Keywords: Plyometric training, Heavy sled load training, Explosive power, Sprint performance.