Impact of different types of balance training on explosive strength

Vježbe ravnoteže i eksplozivne jakosti, sastavni su dio prevencijskih programa vježbanja, pogotovo kod ozljeda donjih ekstremiteta. Vježbe ravnoteže mogu, kroz različite mehanizme prilagodbe, utjecati na razvoj eksplozivne jakosti. Glavni cilj ovog randomiziranog kontroliranog istraţivanja bio je utvrditi utjecaj dva različita modaliteta treninga ravnoteţe na razvoj eksplozivne jakosti tipa skočnosti. Ovo istraživanje je provedeno na uzorku od 39 zdravih, tjelesno aktivnih osoba (Ţ=13, M=26). Slučajnim odabirom ispitanici su raspoređeni u eksperimentalnu skupinu – EN (N=12), eksperimentalnu skupinu – EU (N=14) i kontrolnu skupinu – K (N=13). Eksperimentalne skupine provodile su petotjedni trening ravnoteže. EN skupina provodila je trening koji se sastojao od vježbi stajanja u ravnotežno zahtjevnim položajima; EU skupina provodila je trening s vježbama u uporima. Rezultati provedene dvofaktorske analize kovarijance pokazuju na znatan razvoj eksplozivne jakosti tipa skočnosti, u eksperimentalnim skupinama, u odnosu na K skupinu (p= 0,06 za SJ i p= 0,48 za CMJ). Moguće je pretpostaviti da su dobiveni rezultati posljedica činjenice što se u pozadini ravnotežnih zadataka i zadataka skočnosti nalazi sposobnost živčano-mišićnog sustava da brzo i pravovremeno korigira položaj tijela u prostoru. Ovo istraživanje naglašava komplementarnost sposobnosti održavanja ravnoteže i brzog ispoljavanja sile te potvrđuje mogućnost primjene vježbi ravnoteže za razvoj eksplozivne jakosti. Dobiveni rezultati mogu znatno unaprijediti svakodnevnu trenersku praksu u području prevencije ozljeda sportaša, a pogotovo u području funkcionalne rehabilitacije ozljeda donjih ekstremiteta. Zaključno, ovo bi istraživanje moglo pružiti znanstvenu osnovu za planiranje primjene vježbi ravnoteže u svrhu razvoja eksplozivne jakosti tipa skočnosti u ranim fazama funkcionalne rehabilitacije, odnosno onda kada sportaš radi ozljede nije u mogućnosti izvoditi zahtjevne pliometrijske treninge.Balance and explosive strength exercises, are an integral part of preventive training programmes, especially for lower extremities injuries. Balance exercises may affect the development of explosive strength, through different mechanisms of adaptation.. The main purpose of this randomized controlled trial was to determine the effect of two different modalities of balance training on the development of explosive strength, assessed through jumping performance tests. This research was conducted on a sample of 39 healthy, physically active individuals (Z = 13, M = 26). Randomized subjects were divided into an experimental group - EN (N = 12), experimental group - the EU (N = 14) and control group - K (N = 13). Five week balance training was implemented for experimental groups. EN group conducted the training, which consisted of standing exercises; EU group conducted training with various plank exercises. Explosive strength was evaluated by menas of two jumping tasks (squat jump – SJ and countermovement jump – CMJ). The results of the two-factor analysis of covariance showed a significant increase of explosive strength jumping performance, in experimental groups compared to control group (p = 0.06 for SJ and p=0.48 for CMJ). It may be assumed that this is because both, balance and explosive strength performance rely on the capability of the body to promptly correct position in space. This study emphasizes the complementarity of balance and explosive strength. It confirms the possibility of applying balance exercises in order to develop explosive strength. The results can significantly improve the everyday coaching practice in sports injuries prevention. Results may also be useful in the field of functional rehabilitation considering lower extremity injuries. In conclusion, this study may provide scientific basis for planning balance exercise in order to develop explosive strength in the early stages of functional rehabilitation, or when an athlete, is temporarily unable to perform demanding plyometric trainings