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EFFECTS OF A SIX-WEEK STRENGTH TRAINING AND UPPER BODY

PLYOMETRICS IN MALE COLLEGE BASKETBALL PHYSICAL EDUCATION
STUDENTS

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 Inovero & Pagaduan: STRENGTH AND PLYOMETRIC TRAINING Sport SPA Vol. 12, Issue 1: 11-16

EFFECTS OF A SIX-WEEK STRENGTH TRAINING AND UPPER BODY PLYOMETRICS

IN MALE COLLEGE BASKETBALL PHYSICAL EDUCATION STUDENTS

Jennifer G. Inovero1 & Jeffrey C. Pagaduan2

1
University of the Philippines - Baguio, Human Kinetics Department, Philippines
2
University of the Philippines - Diliman, College of Human Kinetics, Philippines

Original scientific paper

Abstract
This study investigated the effects of a six-week resistance training with upper body plyometrics in the performance of male college
students in a basketball physical education (PE) class. Sixteen males in a novice class in a college basketball PE were randomly assigned
into two groups. The experimental group (EXP; age: 17.4 ± 0.74 years; height: 1.66 ± .04 m; weight: 61.3 ± 7.6 kg) performed a
combined strength and plyometric training twice a week for six weeks. Also, EXP underwent a once a week basketball training (2 hours)
separated from strength with plyometric sessions. The control group (CON; age: 17.8 ± 1.28 years; height: 1.65 ± .03 m; weight: 60.6 ±
8.2 kg) only participated in two hours a week of basketball skills training. Pre-test and post-test upper body strength, grip strength,
vertical jump, and American Alliance for Health, Physical Education, Recreation and Dance (AAHPERD) battery of tests for basketball were
gathered. Results showed a significant main interaction of intervention and test time on passing skill at F(1, 7) = 0.50, p < 0.05, partial
η2 = 0.07. In conclusion, a six-week strength and upper body plyometrics posted a significantly lower passing score than the control.
Key words: resistance training, plyometric training, sport-specific training, basketball, physical education

INTRODUCTION
Most of the studies in strength training with
Basketball is a popular physical activity
plyometrics were conducted in athletes. There
intervention in college physical education. Such
seems to be a paucity in literature when using the
activity has been found by researchers to improve
previous intervention in basketball PE.
physical fitness parameters as well as
Incorporating strength training activities may
psychological health (Sözen, Saç & Kalkan, 2013;
improve more variables than basketball training
Vamvakoudis et al., 2007). A traditional basketball
alone. Thus, the purpose of this study was to
class involves technical and tactical instructions
examine the effects of strength training with
directed towards intraclass or interclass
plyometrics together with basketball training in
competition.
the physical and basketball specific parameter of
male college PE students.
In the recent decade, the utilization of strength
training interventions integrated with basketball
training has been receiving notable attention
METHODS
among coaches. One of these interventions is the
combination of strength and plyometric exercises Participants
in a single session. Andrejić (2012) found out that Sixteen (n = 16) male physical education students
such strategy demonstrated enhancement in from the University of the Philippines Baguio
motor performance among youth basketball volunteered to participate in this study. The
players. Similarly, Santos and Janeiro (2008) subjects completed the Physical Activity Readiness
showed significant gains in the squat jump, Questionnaire (PAR-Q) and were cleared for
countermovement jump, Abalakov Test, and physical activity participation. They were randomly
medicine ball throw using a similar program. assigned to a basketball training only group (CON;
Faigenbaum et al. (2007) discovered significant n = 8; age: 17.4 ± 0.74 years; height: 166 ± 4.0
improvements in strength training with cm) or experimental group consisting of resistance
plyometrics in long jump, medicine ball toss, and training with plyometrics and basketball training
pro-agility shuttle than strength training alone. (EXP; n = 8; age: 17.8 ± 1.28 years; height: 165 ±
Lastly, Fatouros et al. (2000) determined that 3.0 cm). Basketball training was administered
combination of strength training with plyometrics once a week for 2 hours (Wednesday). All the
participants produced greater vertical jump and participants signed a written informed consent
leg strength when compared with strength and with testing procedures in agreement with the
plyometric training groups. Declaration of Helsinki for Human Testing.

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Procedures in a circuit manner which consisted of exercises

In this study, EXP underwent a twice a week completed for 2-3 sets of 6-15 repetitions. In
(Monday and Friday) strength training with circuit training, exercises are executed one after
plyometrics and basketball training (Wednesday) the other with minimum rest interval. Rest in
for 6 weeks. On the other hand, CON only between circuits/sets is 1-3 minutes. A weekly
received basketball training. Both groups received progression of increasing intensity with decreasing
a standardized basketball training program. In volume was facilitated. Table 1 presents the six-
EXP, the strength training program is conducted week strength training program.

Table 1. Six-Week Strength Training Program

Period Exercise Sets/Reps
Week 1 &Week 2 Lunge, Shoulder Shrug, Peck Deck Flye, 2x 15
Military Press, Biceps Curl, Triceps Extension, 3x 12-15
Wrist Curl, Wrist Extension, Internal Rotation,
External Rotation

Crunches 3 x 25–30 crunches

Week 3 &Week 4 Leg Extension/Leg Curl, Lat Pulldown, Bench 3 x 8-10

Flye, Back Press, Hammer Curl, Bench Dip, Wrist 3 x 30–50 crunches
Curl, Wrist Extension, Internal Rotation, External
Rotation, Lying Leg Raise

Week 5 &Week6 Squat, Bent Over Row, Bench Press, Upright 3 x 6-8
Row, Reverse Curl, Triceps Pushdown, Wrist Curl, 3 x 40–60 crunches
Wrist Extension, Internal Rotation, External
Rotation, Lying Knee Raise

After strength training, performance of upper body plyometrics followed. Upper body circuit-type plyometrics
were performed using a medicine ball (1-2 kg). Rest interval was 1-3 minutes in between circuits/sets. Table 2
displays the medicine ball exercises in EXP.

Table 2. Medicine Ball Exercises

Weight of Distance of
Period Type of Pass Sets/Reps
Medicine Ball Subjects

Overhead Throw
Week 1 & 2 Side Throw 3x15 1kg. 3 meters
Forward Chest Pass

Overhead Throw
3x15 2kg. 3 meters
Week 3 & 4 Side Throw
Forward Chest Pass

Overhead Throw
3x15 2kg. 4 meters
Week 5 & 6 Side Throw
Forward Chest Pass

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Measures
In the fundamental skills in Basketball, AAHPERD
Pre and post measures were gathered 3 days prior
Test Battery was conducted (AAHPERD, 1984). It
and after the interventions in EXP and CON. These
involved speed shooting, control dribble,
include upper body strength, right and left hand
defensive movement and passing.
grip strength, and vertical jump measured inside
the strength training facility of the university. On
Speed Spot Shooting. This test aims to determine
the other hand, fundamental skill tests in
the rapid shooting skill from different positions
basketball were administered at the open
and to some extent, agility and ball handling.
basketball grounds of the university.
Upon the tester's signal, a participant starts to
shoot, retrieves the ball, and dribbles it to another
1 Repetition Maximum (1RM) Bench Press Test.
spot behind any of the five spots set at 457.2 cm.
Prior to determining the 1 RM bench press of each
A participant should make at least one shot from
subject, a 5-minute warm-up and static stretching
each of the five markers. Two consecutive shots in
were administered In this test, the participants lay
the same spot is not allowed. Only a maximum of
on a bench, with back flat on the surface and the
four lay-ups can be attempted. 2 points was
feet flat on the floor. Grip distance is shoulder
scored for a successful shot. An unsuccessful shot
width apart with arms fully extended. From this
hitting the rim or bouncing at the backboard is
starting position, the participants attempt to lower
scored 1 point. No point was awarded for ball
the bar to the chest. After, the bar is pushed back
handling infractions (e.g. double dribble), 2
until arms return to the starting position. Subjects
consecutive lay-ups and more than 4 lay-ups. 3
lifted a 5 kg bar for 10 repetitions as
trials were administered to a participant with the
familiarization. Beginning load is 40-60 percent of
first trial as practice trial. Each trial lasts for 60
perceived maximum. Load progression is between
seconds. A trial is repeated when a participant
1-3 kg. A 3-5 minute rest period was allowed
fails to take a shot in all 5 spots. The sum of the
between attempts. This procedure is repeated
scores for the 2nd and 3rd trial were kept for
until the heaviest load in a single repetition was
analysis.
attained. 1 RM load was recorded for analysis.
Control Dribble. The Control Dribble test is a test
Hand Grip Strength. A handheld dynamometer
for dribbling efficiency. In this test, a participant
(Jamar Brand Model 5030J1 Lafayette, IN, USA)
was asked to complete a single hand dribble from
was used to measure grip strength. With the
a specified course as fast as possible right after
participants standing upright and dynamometer
the given signal. Three (3) trials per limb were
held on the extended right hand in line with the
administered in this test with the first trial used as
forearm, the handle of the dynamometer is then
practice trial. If a participant commits a dribbling
pressed as hard as possible without swinging the
infraction (e.g. travelling), the test is stopped and
arms. Two more trials were performed using the
the participant performs another trial. The fastest
right hand. Right hand grip strength measurement
trial was recorded for analysis.
was succeeded with left hand grip strength
measurement. Intra and inter trial rest interval was
Defensive Movement. This test measures basic
1 minute. The best trial for each limb was kept for
defensive movement skill in a restricted area. The
analysis.
test starts with the participant facing away from
the basket. Then a defensive slide is performed to
Vertical Jump. The Sargent Jump Test was used to
a specified course upon hearing the whistle. A
determine leg power (Sargent, 1921). With both
defensive slide should be executed without
feet flat on the ground, a participant extends his
crossing the feet. Also, a participant should touch
dominant arm closest to the wall without lifting
the floor using the hand to which the direction of
his feet. The highest fingertip serves as his
the slide is made. A drop step is required for
reference point. The participant then performs a
diagonal defensive movement. Three (3) trials
vertical jump with one hand on the hip and the
were facilitated in this test with the first trial as a
other hand raised above the head. The participant
familiarization trial. The best time for defensive
marks his jump with a chalk after reaching the
movement was used for further analysis.
peak of the jump trial. The difference between the
reach height and the jump height represents the
Passing. This test is a combination of speed and
vertical jump value of the participant. The best of
accuracy in chest passing. Upon the signal “ready,
three trials was recorded as the score of the
go”, the participant passes the ball to specified
subjects.

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spots using chest pass only from a 243.8 cm time (pre- vs. post) and intervention (control vs.
distance. A participant is allowed to move while experimental) on performance variables. It was
passing the ball. Passing sequence is from A to F also used to determine significant interaction
and vice versa. Each pass hitting the target effects of time and intervention on performance
corresponds to 2 points. A pass that hit the variables. Data was analyzed using a commercial
intervening spaces is equivalent to 1 point. A pass statistical package (SPSS version 19, Chicago,
is not scored when executed over the restraining USA). Effect size was established using eta
line (243.8 cm). No point is awarded for 2 squared (η2). Kolmogorov-Smirnov was used to
consecutive passes made on the same spot. Three test the normality of data. The level of
30-second trials were administered with the sum significance was set at 0.05 for all analyses.
of the scores for the last two trials utilized for
analysis. RESULTS
Kolmogorov-Smirnov confirmed normal
Statistical Analyses
distribution of data. Pretest and post test scores
Data is expressed as mean and standard deviation. of performance parameters of the control group
A two-way repeated measures ANOVA was and experimental group are presented in the
utilized to establish significant main effects of following table:

Table 3. Pre and Post Variables of Control and Experimental Groups (mean, standard deviation)
Parameter Control Experimental

Pre Post Pre Post

1 RM Bench Press (kg) 30.3, 6.5 34.3, 8.2 29.2, 6.1 33.5, 5.0
Handgrip Strength - Right (kg) 41.4, 6.0 42.0, 6.6 38.8, 6.6 41.2, 5.0
Handgrip Strength - Left (kg) 37.5, 9.3 39.1, 8.0 39.4, 5.7 41.4, 3.3
Vertical Jump (cm) 55.8, 5.1 61.1, 6.3 50.5, 6.7 55.7, 3.8
Speed Spot Shooting (pts) 31.4, 10.3 36.0, 8.0 32.5, 6.3 36.4, 4.9
Control Dribble – Right (sec) 20.3, 3.2 18.2, 1.9 20.1, 1.4 18.7, 1.1
Control Dribble – Left (sec) 19.4, 2.2 18.7, 2.3 20.5, 2.0 19.4, 1.8
Defensive Movement (sec) 24.4, 4.4 21.8, 1.5 24.5, 2.1 22.4, 1.7
Passing (pts) 46.4, 2.3 89.1, 14.9 46.6, 2.2 85.0, 14.0

1 RM Bench Press. In terms of upper body significant interaction between intervention and
strength, there was a significant main effect of test time.
test time on the 1 RM bench press, F (1, 7) = 19.4,
partial η2 = 0.74. There was no significant main Speed Spot Shooting. In speed spot shooting, a
effect of intervention in 1 RM Bench Press. No significant main effect of test time F (1, 7) = 11.7
significant interaction between intervention and p < 0.05, partial η2 = 0.63 was identified. There
test time was observed. was no significant main effect of intervention as
well as interaction between intervention and test
Grip Strength. There were no significant main time.
effect and interaction seen from the left hand and
right hand grip strength of the subjects. Control Dribble. There was a main effect of test
time on the right-hand control dribble F (1, 7) =
Vertical Jump. As a measure of lower body power, 13.9, p < 0.01, partial η2 = 0.67. No significant
results showed that there was a significant main main effect of intervention and interaction
effect of test time on the vertical jump height, F between intervention and test time on right-hand
(1, 7) = 17.4, p < 0.01, partial η2 = 0.71. On the control dribble were posted. For the left-hand
other hand, no significant main effect of dribble, no significant main effect and interaction
intervention was identified. There was no were noted.

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Inovero & Pagaduan: STRENGTH AND PLYOMETRIC TRAINING Sport SPA Vol. 12, Issue 1: 11-16

basketball training (Andrejić, 2012; Santos &

Defensive Movement. The main effect of test Janeira, 2008; Faigenbaum et al., 2007; Fatouros
time on defensive movement F (1, 7) = 10.3, p < et al., 2000). These discrepancies may be
0.05, partial η2 = 0.60 was found to be attributed mainly to the nature of participants
significant. On the other hand, no significant main involved in the study. Previous studies included
effect of intervention was demonstrated. No athletes while this study were participated by
significant interaction between intervention and novice participants. Although there was a
time was distinguished. similarity in the training program of this study
with previous studies, the mechanical stimuli may
Passing. A significant effect of test time on the be highly-fatiguing for the population in the
passing scores was discovered, F (1, 7) = 98.7, p < study. This is supported by Wilson et al. (2013)
0.01, partial η2 = 0.93. No significant main effect which presented the role of training experience in
of intervention was noticed. However, there was augmenting the benefits of a conditioning activity
a small but significant main interaction of via PAP.
intervention and test time on the passing skill of
the subjects F(1, 7) = 0.50, p < 0.05, partial η2 = One interesting finding in this study showed that
0.07. sport specific training alone improved
performance parameters and basketball
DISCUSSION fundamental skills of the subjects in CON. This
implies that practicing specific skills in basketball
The purpose of the study was to determine the does not only produce skill efficiency but also
effects of a six-week strength training and upper increase fitness scores as well (Bompa & Carrera,
body plyometrics in male college basketball 2005). Such intervention may be advantageous to
physical education students. Findings showed novice basketball players to achieve faster skill
significant higher passing scores in CON than EXP. learning and retention.
This may be explained by the fatigue experienced Although the study identified valuable information
by the EXP group from frequency of training. In in incorporating strength inducing stimuli in
this study, EXP participated in 3 times a week basketball PE, certain limitations should be noted.
physical activity sessions while CON only attended First, the study is a short-term study which may
once a week training session. With this, it may be mask the gains of the intervention in EXP. Also,
possible that the EXP group exhibited a negative generalization should be avoided as the findings
net potentiation effect in post activation of the study are applicable only to the
potentiation (PAP) (Robbins, 2005). PAP participants. Inclusion of other performance
acknowledges the co-existence of fitness and variables that may be helpful in interpreting other
fatigue with mechanical stimulus. When fitness is aspects of fitness and performance should also be
greater than fatigue, PAP is achieved and vice noted. Lastly, additional session in EXP reduced its
versa. Although EXP may have experienced fitness applicability in college PE. Future studies
gains, the recovery time allowed to exhibit considering the limitations of the current study
transference in passing accuracy may not be should be warranted.
enough. This result is partially supported by
Ahmed (2013) which posted that fatigue led to In conclusion, a six-week strength training and
negative effects in strength and passing accuracy. upper body plyometrics produced no significant
Also, Lyons, Al-Nakeeb and Nevill (2006) difference in upper body strength, grip strength,
suggested that novice basketball players tend to vertical jump, speed shooting and control dribble
experience more detrimental effects in passing when compared to a control group. However, the
after undergoing a fatiguing condition. Another passing score in the experimental group was
possible mechanism which resulted to CON significantly lower than the control group.
delivering better scores is its specificity training.
CON focused motor-unit activation patterns Acknowledgement
specific to basketball, thus creating a faster neural
The authors would like to thank the physical
adaptation that requires accuracy (Bompa &
education students who volunteered in the study.
Carrera, 2005).
The study was funded by the University of the
The results of the study contradicted the findings Philippines - Baguio through the faculty research
by previous researchers which demonstrated grant.
improvements in performance from strength
training with plyometrics while undergoing

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Corresponding author:
Jennifer G. Inovero Received: 05. November 2014
Human Kinetics Department, Accepted: 10. March 2015
University of the Philippines – Baguio
E-mail: jginovero@gmail.com

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