Effectiveness of Plyometric and Pilates on agility dynamic balance power flexibility of lowerlimb and core strength in District level Adolescent Taekwondo Players An Experimental Study

Outcome measures

1.Power of lower limb - Jump and Reach Test

2.Agility -The Agility T-test is commonly used to assess the ability of sport athletes to change direction, including acceleration, deceleration, and lateral movement

3. Dynamic balance- The Modified Star Excursion Balance Test (mSEBT) is a widely used tool to assess dynamic postural stability

4.Flexibility- The V-sit and reach test (VSR) is a flexibility test that measures how far a person can reach forward while in a V-sit position

5.Core strength – Pressure biofeedback

Players will undergo an initial evaluation which will be including dynamic balance, agility, power ,flexibility of lower limbs and core strength. Participants will be randomly allocated into two groups: Group A (Plyometric + Conventional protocol) and Group B (Pilates + Conventional protocol). Both Groups will receive the treatment according to the dosage decided. During the 4th week and at the end of intervention all the parameters were reassessed.

Group A(Plyometric group)

Week

Plyometric training program

|1st

Side to side ankle hops 15Reps 2 Sets

Standing jump and reach 15Reps 2 Sets

Front cone hops 6Reps 5 Sets

|2nd

Side to side ankle hops 15 Reps 2 Sets

Standing long jump 6 Reps 5 Sets

Lateral jump over barrier 15 Reps 2 Sets

Double leg hops 6 Reps 5 Sets

|3rd

Side to side ankle hops 12 Reps 2 Sets

Standing long jump 6 Reps 4 Sets

Lateral jump over barrier 12 Reps 2 Sets

Double leg hops 8 Reps 3 Sets

Lateral cone hops 12 Reps 2 Sets

|4th

Diagonal cone hops 8 Reps 4 Sets

Standing long jump with lateral sprint 8 Reps 4 Sets

Lateral cone hops 12 Reps 2 Sets

Single leg bounding 7 Reps 4 Sets

Lateral jump single leg 6 Reps 4 Sets

|5th

Diagonal cone hops 7 Reps2 Sets

Standing long jump with lateral sprint 7 Reps 4 Sets

Lateral cone hops 7 Reps 4 Sets

Cone hops with 180 degree turn 7 Reps 4 Sets

Single leg bounding 7 Reps 4 Sets

Lateral jump single leg 7 Reps 2 Sets

|6th

Diagonal cone hops 8 Reps 4 Sets

Hexagon drill 8 Reps 4 Sets

Cone hops with change of direction sprint 12 Reps 2 Sets

Double leg hops 7 Reps 4 Sets

Lateral jump single leg 6 Reps 4 Sets

|7th

Diagonal cone hops 7 Reps 2 Sets

Standing long jump with lateral sprint 7 Reps 4 Sets

Cone hops with 180 degree turn 7 Reps 4 Sets

Single leg bounding 7 Reps 4 Sets

Lateral jump single leg 7 Reps 4 Sets

|8th

Side to side ankle hops 12 Reps 2 Sets

Standing long jump 6 Reps 4 Sets

Lateral jump over barrier 12 Reps 2 Sets

Double leg hops 8 Reps 3 Sets

Lateral cone hops 12 Reps 2 Sets

 Group B (Pilates& Conventional protocol )

Week

Exercises

Repetitions

|1st

Hundreds

5

|2nd

One leg stretch1,Double leg stretch 1/2, Clam

6

|3rd

One leg stretch 2 Shoulder bridge 2

7

|4th

Shoulder bridge 2 Hip twist

7

|5th

Scissors 1, One leg kick

8

|6th1

Scissors 2, Side kick 1

10

|7th

Side kick 2, One leg circle ½

10

|8th

Side kick 2, One leg circle ½

10

 Group C( Conventional protocol)

WARM UP (7 mins)

Includes stretching and general mobility exercises

 Followed by

Squats , Lunges, Trunk rotation,     Cool Down (7 mins)

     Statistical Analysis will be done to compare pre and post interventions between both groups. Results will be analyzed statistically along with the conclusion.