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Ikhwanul Arifan
Coaching Department, Faculty of Sport Science, Universitas Negeri Padang, Padang, West Sumatra, Indonesia.

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Four-week progressive unilateral plyometric training improves vertical jump height in youth football goalkeepers Luthfi Adhitya; Jeki Haryanto; Vega Soniawan; Ikhwanul Arifan
Journal of Educational and Learning Studies Vol 9, No 1 (2026): Journal of Educational and Learning Studies
Publisher : Global Econedu

Show Abstract | Download Original | Original Source | Check in Google Scholar | DOI: 10.32698/03002

Abstract

Goalkeepers perform a vertical jump with one-leg many times when contesting crosses, corners, and lofted passes while plyometric training studies that are related to football have mainly concentrated on outfield players, thus leaving the position-specific evidence for goalkeepers scarce. This study investigated the impacts of unilateral plyometric training program of 16 sessions on the explosive power of lower limbs of youth football goalkeepers. Using a quasi-experimental one-group pretest-posttest design, six male goalkeepers (13.8 ± 1.5 years; 4.2 ± 1.1 years of playing experience) recruited by purposive sampling from a community football academy in Padang, Indonesia participated in the study. The vertical jump wall-and-chalk test was used to assess lower limb explosive power, with the best of three jumps used for analysis. The training intervention involved eight progressive variations of the cone-assisted single-leg plyometric exercises carried out in 16 sessions (four times a week for four weeks), three sets of eight, seven and six repetitions at 90%, 95% and 100% maximal effort respectively, with 1-3 min inter-set and 5 min inter-drill recovery were prescribed. Normality was verified through the Lilliefors test, variance homogeneity through an F ratio, and the hypothesis through a paired-samples t-test complemented by standardised effect sizes and 95% confidence intervals. Vertical jump height rose from 29.83 ± 9.15 cm to 34.67 ± 9.31 cm, a mean increase of 4.83 cm (95% CI [1.98, 7.68]), t(5) = 4.36, p = .007, dz = 1.78. Each participant enhanced their performance (range 2-10 cm; +16.2% group mean). Therefore, short-cycle unilateral plyometrics can be considered as a low-cost, equipment-light strategy that coaches can easily integrate into regular goalkeeper training sessions to improve aerial-dual readiness.
Strength and conditioning programs for improving swimming performance in competitive swimmers: a systematic review Naluri Denay; Ikhwanul Arifan
Journal of Educational and Learning Studies Vol 9, No 1 (2026): Journal of Educational and Learning Studies
Publisher : Global Econedu

Show Abstract | Download Original | Original Source | Check in Google Scholar | DOI: 10.32698/03152

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Strength and conditioning (S&C) are commonly integrated into competitive swim coaching but questions regarding, which type of strength exercises result in the optimal improvements of underwater skills, the appropriate progression of the exercises remain unresolved. This systematic review merges the experimental findings where the main goal of S&C interventions was to enhance the performance of the swimmers. The review procedures conformed with the PRISMA 2020 statement requirements. First, Scopus was the search engine, which by a Boolean search was the first to provide 699 records, after that, 127 were the next ones to be left and from these, 20 were actually the intervention studies, which have been selected after the duplicates were removed in addition to filtering out the document type, the language, publication year, area, and also title and abstract screening. Eligible articles reported various S&C methods such as dry-land, in-water, resisted, plyometric, concurrent, or acute-potentiation as the swimmers were exposed to these and the swimming data were given. High-repetition low-relative-load and velocity-oriented protocols, short-term (6-12 week) mesocycles, and swimming-specific prescribing of the force vector turned out to be the most important elements in programming. As stated, the paper urges the implementation of swim training plans by means of S&C that is highly targeted and transfer oriented, at the same time, the authors point out the necessity for conducting the researches of a larger sample size and a longer time duration with a control of variables better as means to verify the conclusions of this study and to expand its scope.
Co-Authors Jeki Haryanto Luthfi Adhitya Naluri Denay Vega Soniawan