Advances in Health Sciences Research (AHSR), volume 2

Health Science International Conference (HSIC 2017)

Six Weeks Progressive Plyometrics Training on

Badminton Player’s Agility
Dimas Sondang Irawan

Department of Physiotheraphy, Faculty of Health Science, University of Muhammadiyah Malang,

Indonesia
Jl. Bendungan Sutami 188A, Kota Malang, Jawa Timur, 65145
*Corresponding author: sondang.dimas@gmail.com

ABSTRACT

Background: badminton is one of favorite sports by the community. Improved performance is

influenced by technical play and physical abilities of athletes. One of the important skills in
badminton is agility. agility can be achieved by improving balance and strenght of lower limb.
plyometric exercise can increase power of lower extrimity. A gradual, progressive, and measurable
exercise improves athlete performance and reduces risk of injury. Objective: Purpose of this study are
to observe 6 weeks progressive plyometric training on improving ability of agility in badminton
players. Method: This research is Quasi-eksperimental study, pre and post test with control group
design. 32 badminton players as respondents, sixteen players done progressive plyometrics training,
and others as a control group. Training was conducted for 6 weeks, three times a week. Agility
performance was measured by Illinois Agility Test. Result: Plyometric group shows agility
improvement 1.17 faster than control group, with an average 1.35 seconds significant improvement
after 6 weeks training. Conclusion: 6 Weeks Progressive Plyometric Training improves overall
agility in badminton players and could become training design to improve skills
Keywords: Progressive, Plyometrics, Training, Agility

INTRODUCTION

Exercise is an important need in society. In modern life society not only exercises as
part of an achievement, but becomes a necessity to maintain body fitness. In sports, many
factors affect the performance of a team, including the ability to master the techniques and
physical endurance. One of the competitive sports is badminton. Badminton is a very
explosive sport, involving unique movement techniques and relatively small field strength
supported by physical condition, mental attitude, courage, intelligence and technical skills of
players as well as tactical efficiency (Heang, 2006)
Agility is one of important components in badminton. Agility is needed to maintain
balance when performing maneuvers quickly and accurately. Agility in badminton is
associated with the ability of the athlete to move and move around in maintaining the position
of the shuttlecock, so there is a need for accuracy and speed of reaction in changing direction
Changing direction quickly requires leg muscle power, which exercises involving rapid
jumps are able to stimulate muscle to increase power (Vaczi, et al, 2011).
Plyometric exercise has been used in all areas of the sport to increase muscle strength
and explosive power. Plyometric exercises consist of eccentric movements which are then
followed by concentric contractions in the same muscle group. Muscle strength training can
contribute to increased acceleration, strength and limb power (Vaczi, et al, 2011), defines a
programmed plyometric exercise as an exercise that incorporates elements of plyometric
exercise, which usually involves repetitive jumping, running, and explosively altering
motion. These movements are components that can help in improving agility because it

Copyright © 2017, the Authors. Published by Atlantis Press. 18

This is an open access article under the CC BY-NC license (http://creativecommons.org/licenses/by-nc/4.0/).
 Advances in Health Sciences Research (AHSR), volume 2

exploits the adaptation of stretch-shortening cycles through the neuromuscular system in

helping to increase leg muscle power so agility improvement can be achieved.

METHOD

This study is quasi-experimental pre and posttest with control group design. The first
step is determine the sample, then do an assessment for general physical condition. The next
step is the initial measurement of Agility capability. Then the sample was given progressive
plyometric exercise for 6 weeks. After 6 weeks of treatment, the sample was tested to
determine the ability of agility after treatment. Measure agility using "Illinois Agility test".
Each group practiced badminton three times a week. Experimental group was given
additional training like in the table below

Table 1 Six Weeks Progressive Plyometric Training

Training Plyometric Drill Set x Reps Intensity
Week 1 Side to side ankle hops 2 x 15 Low
Standing jump and reach 2 x 15 Low
Front cone hops 5x6 Low
Week 2 Side to side ankle hops 2 x 15 Low
Standing jump 5x6 Low
Lateral jump over barrier 2 x 15 Medium
Double legs hops 5x6 Medium
Week 3 Side to side ankle hops 2 x 12 Low
Standing jump 5x6 Low
Lateral jump over barrier 2 x 12 Medium
Double legs hops 3x8 Medium
Lateral cone hops 2 x 12 Medium
Week 4 Diagonal cone hops 4x8 Low
Standing long with lateral sprint 4x8 Low
Lateral cone hops 2 x 12 Medium
Single leg bounding 4x7 High
Lateral jump single leg 4x6 High
Week 5 Diagonal cone hops 2x7 Low
Standing long with lateral sprint 4x7 Medium
Lateral cone hops 4x7 Medium
Cone hops with 180 degree turn 4x7 Medium
Single leg bounding 4x7 High
Lateral jump single leg 2x7 High
Week 6 Diagonal cone hops 2 x 12 Low
Hexagonal drill 2 x 12 Low
Cone hops with change of direction sprint 4x6 Medium
Double leg hops 3x8 Medium
Lateral jump single leg 4x6 High

RESULT AND DISCUSSION

There were 32 badminton players, 21 man and 11 woman aged 20 – 24 years, were
randomly divided into two groups. Experimental group was given 6 Weeks Plyometric
Training.

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 Advances in Health Sciences Research (AHSR), volume 2

Tabel 2 Differences average Agility Using Illinois Agility Test

Average Agility (Second)
Difference
Pre-Test Post-Test
Plyometric 18,31 16,38 1,35
Control 16,92 16,74 0,18

Table 2 shows that after 6 weeks of training, plyometric group improves agility of
1.17 seconds faster than the control group. Agility is one of the biomotor components that is
defined as the ability to change direction effectively and quickly. The agility occurs due to
the explosive power movement (Miller, 2006). Agility also depends on muscle strength,
speed, coordination, and dynamic balance (Heang, 2006). Kisner (Meylan & Malatesta, 2009)
describes three phases in plyometric exercises called stretch-shorthening cycles: phase during
elongation is also called strech cycle, and shortening phase is also called shortening cycle. In
plyometric exercises basically focus on stretch-shorthening cycle to generate maximum
power. The muscle function is drawn before concentric contraction is maximized, followed
by rapid movement from the eccentric phase to the concentric which helps stimulate the
propioceptors to facilitate increased muscle recruitment in a minimal amount of time (Meylan
& Malatesta, 2009). With the number of motor units activated the neural adaptation will
increase. With increased neural adaptation it can affect agility, especially to improve
intermuscular coordination (Vaczi, et al, 2011).
There are two types of receptors that function on the stretch reflex as the basis of
muscle contraction, namely muscle spindle and golgi tendon organ. The main function of the
muscle spindle is to obtain a stretching reflex or myotatic reflex considered in the
neuromuscular process that represents the basis of pliometric motion (Vaczi, et al, 2011). The
Golgi tendon organ is considered a protective device, which prevents muscle tearing and or
tendon under extreme conditions, but may also work together with the muscle spindle reflex
in achieving overall control of muscle contraction and body movement. (Meylan &
Malatesta, 2009) Stretching a series of these elastic components during contraction Muscle
produces an elastic potential energy similar to that of a burdened spring. When this energy is
released, it adds a certain energy level to the contraction produced by the muscle fibers
(Heang, 2006).

CONCLUSION

Six Weeks Progressive Plyometric Training significantly improve power of lower

limb muscle, so it give effect to increase agility at badminton athlete.

ACKNOWLEDGMENT

The authors would like to acknowledge funding support from University of

Muhammadiyah Malang

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