Influence of Structured Plyometric and Mobility Training Programs on Speed and Flexibility Adaptations in Collegiate Male Basketball Players
Article Sidebar
Flexibility,
Mobility Exercise,
Plyometric Training,
Speed
Main Article Content
Arun Prasanna
Mathews P Raj
Gautam Deshpande
Abstract
Background: Speed and flexibility are essential physical components that influence performance in basketball. Training methods such as plyometric training and mobility exercises are widely used to enhance these components. However, the comparative effectiveness of these training methods on collegiate basketball players requires further investigation.
Methods: In this study, 45 male basketball players from JAIN University, aged 18 to 25, were randomly assigned to three groups of fifteen: the mobility exercise group (MEG), the control group (CG), and the plyometric training group (PTG). Over eight weeks, the experimental groups followed their respective training programs, while the control group received no special instruction. Flexibility was tested using the sit-and-reach method, and speed was measured with a 50-meter run. Data was analyzed using Scheffé’s post-hoc test and ANCOVA at a 0.05 significance level.
Result: The experimental group outshined the control group, showing clear improvements in both speed and flexibility. While both training techniques greatly increased flexibility, the mobility exercise group showed more speed improvement than the plyometric group. At the 0.05 significance level, the F-ratios for both the post-test and the adjusted post-test scores were found to be statistically significant.
Conclusion: Plyometric training and mobility exercises are effective in improving speed and flexibility among collegiate male basketball players. Mobility exercises showed a comparatively greater effect on speed, while both training methods significantly improved flexibility, making them valuable components in basketball training programs.
Article Details
Copyright (c) 2026 Arun Prasanna, Mathews P Raj, Gautam Deshpande
This work is licensed under a Creative Commons Attribution-ShareAlike 4.0 International License.
References
Atakan, M. M., & Li, Y. (2021). Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health : A Review with Historical Perspective. International Journal of Environmental Research and Public Health, 18, 1–27. https://doi.org/10.3390/ijerph18137201
Behm, D. G., Young, J. D., Whitten, J. H. D., Reid, J. C., Quigley, P. J., Low, J., Li, Y., Lima, C. D., & Hodgson, D. D. (2017). Effectiveness of Traditional Strength vs . Power Training on Muscle Strength , Power and Speed with Youth : A Systematic Review and. Frontiers in Physiology, 8(June), 1–37. https://doi.org/10.3389/fphys.2017.00423
Belli, G., Marini, S., Mauro, M., & Latessa, P. M. (2022). Effects of Eight-Week Circuit Training with Core Exercises on Performance in Adult Male Soccer Players. European Journal of Investigation in Health, Psychology Nd Education, 12, 1244–1256. https://doi.org/10.3390/ejihpe12090086
Bhunia, G. B., & Ray, U. S. (2024). Journal of Ayurveda and Integrative Medicine Improvement in muscular strength , body flexibility and balance by yo ɡ asana and with reduced detraining effects by yo ɡ a breathing maneuvers : A non-randomized controlled study. Journal of Ayurveda and Integrative Medicine, 15(1), 100815. https://doi.org/10.1016/j.jaim.2023.100815
Burtscher, M., Niedermeier, M., Burtscher, J., Pesta, D., Suchy, J., & Strasser, B. (2018). Preparation for Endurance Competitions at Altitude : Physiological , Psychological , Dietary and Coaching Aspects . A Narrative Review. Frontiers in Physiology, 9(October), 1–16. https://doi.org/10.3389/fphys.2018.01504
Canli, U. (2024). The physiological and physical benefits of two types of concurrent training : a randomized controlled trial. Canli and Aldhahi BMC Sports Science, Medicine and Rehabilitation, 16(8), 1–10. https://doi.org/10.1186/s13102-023-00798-x
Chandra, S., Sharma, A., Malhotra, N., Rizvi, M. R., & Kumari, S. (2023). Effects of Plyometric Training on the Agility , Speed , and Explosive Power of Male Collegiate Badminton Players. Journal of Lifestyle Medicine, 13(1), 52–58. https://doi.org/10.15280/jlm.2023.13.1.52
Deng, N., Soh, K. G., Abdullah, B. Bin, Huang, D., Xu, F., Bashir, M., & Zhang, D. (2024). Effects of Plyometric Training on Health ‑ Related Physical Fitness in Untrained Participants : a Systematic Review and Meta ‑ Analysis. Scientific Reports, 14(1), 1–17. https://doi.org/10.1038/s41598-024-61905-7
Gäbler, M., Prieske, O., Hortobágyi, T., & Granacher, U. (2018). The Effects of Concurrent Strength and Endurance Training on Physical Fitness and Athletic Performance in Youth : A Systematic Review and. Frontiers in Physiology, 9(August), 1–13. https://doi.org/10.3389/fphys.2018.01057
Hughes, D. C., Ellefsen, S., & Baar, K. (2018). Adaptations to Endurance and Strength Training. Cold Spring Harb Perspect Med, 8(6), 1–17. https://doi.org/10.1101/cshperspect.a029769
Jadiya, M. K., Rajpurohit, V., & Sharma, M. (2025). Effect of Plyometric Training on Grass Versus Rubberised Floor on Selected Sports Specific Performance and Muscle Soreness in Collegiate Players. International Journal of Health Sciences and Research, 15(January), 288–295. https://doi.org/10.52403/ijhsr.20250138
Kanaujia, S., Saraswati, P., Singh, N., & Singh, S. (2023). Journal of Ayurveda and Integrative Medicine Effect of yoga and mindfulness on psychological correlates in young athletes : A meta-analysis. Journal of Ayurveda and Integrative Medicine, 14(3), 100–125. https://doi.org/10.1016/j.jaim.2023.100725
Keoliya, A. A., Ramteke, S. U., Boob, M. A., & Somaiya, K. J. (2024). Enhancing Volleyball Athlete Performance : A Comprehensive Review of Training Interventions and Their Impact on Agility , Explosive Power , and Strength. Cureus, 16(1), 1–8. https://doi.org/10.7759/cureus.53273
Li, J., & Li, R. (2024). Effect of double rocking jump rope training on lower limb muscle strength of badminton players. Technology and Health Care, 32, 4819–4836. https://doi.org/10.3233/THC-231868
Liu, C., & Si, Y. (2024). A study on the relationship between yoga exercise intervention and the comprehensive well-being of female college students. Frontiers in Psychology, 15(July), 1–12. https://doi.org/10.3389/fpsyg.2024.1425359
Lorås, H., Haga, M., & Sigmundsson, H. (2020). E ff ect of a Single Bout of Acute Aerobic Exercise at Moderate-to-Vigorous Intensities on Motor Learning, Retention and Transfer. Sports, 15(8), 1–13. https://doi.org/10.3390/sports8020015
Lorenzo-calvo, J. (2021). Effects on Strength , Power and Speed Execution Using Exercise Balls , Semi-Sphere Balance Balls and Suspension Training Devices : A Systematic Review. International Journal of Environmental Research and Public Health, 18, 1–18. https://doi.org/10.3390/ijerph18031026
Marzouki, H., Ouergui, I., Dridi, R., Selmi, O., Mbarki, R., Mjadri, N., Thuany, M., Andrade, M. S., Bouhlel, E., Weiss, K., & Knechtle, B. (2022). Effects of Four Weeks of Plyometric Training Performed in Different Training Surfaces on Physical Performances in School Children : Age and Sex Comparisons. Children, 9, 1–13. https://doi.org/10.3390/children9121914
Noufal, I., Valappil, K., Parpa, K., & Geanta, V. A. (2025). The effects of complex training on performance variables in basketball players : a systematic review and meta-analysis. Frontiers in Sports and Active Living, 7(September), 1–13. https://doi.org/10.3389/fspor.2025.1669334
Nuetzel, B. (2023). Coping strategies for handling stress and providing mental health in elite athletes: a systematic review. Frontiers in Sports and Active Living, 5(November), 1–16. https://doi.org/10.3389/fspor.2023.1265783
Oliver, J. L., Kumar, A., Utkarsh, R., Rodrigo, S., Campillo, R., & Lloyd, R. S. (2024). The Effects of Strength , Plyometric and Combined Training on Strength , Power and Speed Characteristics in High ‑ Level , Highly Trained Male Youth Soccer Players : A Systematic Review and Meta ‑ Analysis. Sports Medicine, 54(3), 623–643. https://doi.org/10.1007/s40279-023-01944-8
Prieto-gonz, P., & Sedlacek, J. (2022). Effects of Running-Specific Strength Training , Endurance Training , and Concurrent Training on Recreational Endurance Athletes ’ Performance and Selected Anthropometric Parameters. International Journal of Environmental Research and Public Health, 19, 1–17. https://doi.org/10.3390/ijerph191710773
Vaithianathan, K., Ist, S. R. M., & Nadu, T. (2020). Factor Structure Study On Selected Physicalfitness Variables Of National Level Women Hockey Players In Kerala. Journal of Xidian University, 14(1001), 1064–1073. https://doi.org/10.37896/jxu14.6/121
Wang, X., Lv, C., Qin, X., & Ji, S. (2023). Effectiveness of plyometric training vs . complex training on the explosive power of lower limbs : A Systematic review. Frontiers in Physiology, 13(January), 1–15. https://doi.org/10.3389/fphys.2022.1061110
Yu, L., Chen, L., & Guo, H. (2025). The Influence of Training Surface on the Effectiveness of Plyometric Training on Physical Fitness Attributes of Volleyball Players. Scientific Reports, 15(3), 1–12. https://doi.org/10.1038/s41598-024-84243-0