Introduction. The aim of the present study was to investigate the effects of a 6-week low intensity plyometric training (PT) + whole-body electrostimulation (WBES) combined program, compared with traditional PT, on vertical jump performance, 20 m sprint-time and handgrip strength.
Material and methods. 10 male and 10 female Physical Education students were randomly allocated to a control (CON) or an experimental (EXP) group. Both groups performed a 6-week low intensity PT 3 days per week, and during the third day, PT was simultaneously combined with WBES in the EXP group. Countermovement jump (CMJ) height, CMJ peak power, 20 m sprint-time and handgrip strength were measured before (pre-test) and after (post-test) the training period. Repeated measures ANOVA was performed to identify differences after the training program. Effect sizes (ES) were assessed using Hedge’s g.
Results. No significant differences between groups were observed at post-test. CMJ height and CMJ peak power significantly increased in both groups, with greater ES in the EXP group (p < 0.001, g = 0.68; p < 0.001, g = 0.70, respectively). 20 m sprint-time significantly improved in both groups, with greater ES in the CON group (p < 0.001, g = −1.68). Handgrip strength also increased in both groups, but ES were minimal.
Conclusions. Both training methods demonstrated to be a good strategy to improve CMJ performance and 20 m sprint-time. The most effective training method for improving CMJ performance was PT + WBES combined program, and traditional PT obtained better results in 20 m sprint-time.
