NCT07096492

Strength and Plyometric Training in Swimming

Comparison of the Effects of Strength and Plyometric Training in 50-Meter Swimming

• Status: Recruiting
• Phase: N/A
• Study type: Interventional
• Enrollment: 18 (estimated)
• Sponsor: Istinye University · Academic / Other
• Sex: All
• Age: 10 Years – 17 Years
• Healthy volunteers: Accepted

Summary

A total of 18 participants are planned to be included in the study. Participants will be randomly assigned into two groups in the order of their arrival. One group will perform strength exercises in addition to standard swim training (strength group), while the other group will perform plyometric exercises in addition to standard swim training (plyometric group). Both groups will participate in two training sessions per week for a duration of 8 weeks. The 50m sprint biomechanics, stroke frequency, or overall performance will be evaluated before and after the intervention.

Detailed description

In sprint swimming events such as the 50-meter race, the ability to generate explosive power and maintain efficient biomechanics is critical for achieving peak performance. Plyometric training, particularly progressive bounding and long jump exercises, has been shown to effectively enhance the kinetic and kinematic parameters essential for swimming starts. This form of training plays a key role in sprint events that demand rapid propulsion, as it conditions the neuromuscular system to produce power quickly. As such, plyometric exercises directly contribute to improved initial push-off phases and overall sprint performance in short-distance swimming. Similarly, strength training has a significant role in improving stroke length and stroke frequency. Low-volume, high-speed, and high-force strength training programs are particularly effective in transferring gains to swimming-specific mechanics. These improvements enhance stroke efficiency and power output, resulting in improved performance outcomes. In young swimmers, land-based strength and conditioning programs have demonstrated improvements in biomechanics, enabling swimmers to maintain higher speeds over 50 meters with minimal energy loss and more powerful strokes. Collectively, these findings suggest that integrating plyometric and strength training into the training programs of young swimmers may yield beneficial effects on sprint biomechanics and overall performance. The current study aims to investigate the comparative effects of these two training modalities-plyometric and strength training-on 50-meter sprint performance and biomechanics in young swimmers. The results are expected to offer valuable insights into optimal conditioning strategies that support athletic development in competitive swimming. Hypotheses: Null Hypothesis (H₀): There is no significant difference in 50-meter sprint biomechanics, stroke frequency, or overall performance between young swimmers who undergo plyometric training in addition to swim training and those who undergo strength training in addition to swim training. Alternative Hypothesis (H₁): There is a significant difference in 50-meter sprint biomechanics, stroke frequency, or overall performance between young swimmers who undergo plyometric training in addition to swim training and those who undergo strength training in addition to swim training. Objectives: To determine the chronic effects of plyometric training, in addition to regular swim training, on sprint biomechanics in young swimmers. To evaluate the effects of strength training, in addition to regular swim training, on sprint biomechanics in young swimmers. To compare developments in stroke frequency between the plyometric and strength training groups. To examine the overall changes in 50-meter sprint performance in both training groups over the eight-week training period.

Conditions

• Sport Performance
• Biomechanics
• Plyometric Exercises
• Strength Training Effects
• Swimming

Interventions

Type	Name	Description
OTHER	Standard Swimming Training	Warm-Up: 1500 meters. Main set: 2000-3000 meters. Post-set: 1000 meters. Cool-Down: 200-400 meters.
OTHER	Plyometric Training	The plyometric training intervention will focus on developing explosive power and reaction speed through various jumping and landing exercises. Progressive overload principles will be applied, with progression achieved through increasing sets and intensity. Plyometric exercises will be performed twice a week, similar to the strength group, and will begin with 3 sets of 3 repetitions in the first week. As the body adapts to the exercises, one additional set will be added each week until the third week, which will conclude with 5 sets. In the fourth week, a deload will be incorporated with 2 sets to allow for recovery. After the deload week, intensity will increase, either by performing exercises faster or exerting maximum effort during each repetition. Upper-body exercises will include the medicine ball slam, sitting medicine ball side passes, and medicine ball chest passes, focusing on explosive upper body movements. Lower-body exercises will consist of standing long jumps, partner med
OTHER	Strength Training	The strength training intervention was designed to supplement standard swim training with a structured, full-body resistance program aimed at enhancing muscular strength and swimming biomechanics through progressive overload. Participants in the strength group engaged in two sessions per week for each major muscle group. Training commenced with 3 sets of 8 repetitions per exercise during the first week, with weekly increases in training volume until the third week (5 sets), followed by a deload week (3 sets) to promote recovery. The subsequent four weeks maintained a consistent 5-set structure, with progression achieved through incremental increases in load. Each session began with lower-body exercises to prioritize large muscle group activation and maximize session efficiency. Lower-body exercises included dumbbell goblet squats, step-ups, Romanian deadlifts, TRX hamstring curls, and calf raises, while upper-body work featured push-ups, TRX rows, dumbbell rows, and dumbbell shoulder p

Timeline

• Start date: 2025-03-07
• Primary completion: 2026-05-30
• Completion: 2026-05-30
• First posted: 2025-07-31
• Last updated: 2025-07-31

Locations

1 site across 1 country: Turkey (Türkiye)