Effects of Plyometric and Circuit Training in Volleyball Players

Circuit training is a formed type of training in which the trainees goes through a series of selected exercises of activities that are performed in a sequence or in a circuit. Plyometric training is an intense, advanced form of exercise in which the muscles are first stretched, then contracted (the pre-stretching makes the muscle contract with greater force). Plyometric training is one of the most popular training approaches adopted by coaches and strength and conditioning professionals in both, team and individual sports. This study will be a randomized clinical trial and will be conducted in Pakistan sports complex. Non-probability convenience sampling technique will be used to collect the data. The sample size of total 28 athletes will be taken in this study. The participants will be divided into two groups: group I will follow plyometric training and group II will receive circuit training. The plyometric training program progressed from level one (weeks one and two; 1-2 sets of 10 repetitions) to level two (weeks three and four; 1-2 sets of 8 repetitions) and finally level three (weeks five and six; 1-2 sets of 6 repetitions). Plyometric training programs included both leg jumps, single-leg jumps, hurdle jumps, drop jumps, box jumps or lunge jumps. The circuit training consists of 6 exercises, divided in 2 blocks (1st block contains ½ squats, bench press and pushups and 2nd block contains burpees, squat thrust and lunges) of 3 minutes. Cooper's test, Sprint test, Vertical jump test and Agility shuttle run test will be used to evaluate the results after 6 weeks