LATIHAN BEBAN LUNGE DAN SQUARTER SQUAT UNTUK MENINGKATKAN KECEPATAN RENANG GAYA DADA (Journal of Sport Science and Fitness, 2015)
Peningkatan kecepatan renang gaya dada pada atlet Klub Spectrum Semarang dengan menggunakan latihan beban Lunge dan Quarter Squat. Penelitian ini dilakukan untuk mengetahui pengaruh latihan beban Lunge dan Quarter Squat dan membandingkan keefektifan antara latihan beban Lunge dengan Quarter Squat.Penelitian ini menggunakan desain Pretest Posttest with Control Group, dengan populasi 16 atlet.Pengambilan sampel menggunakan Total Sampling sehingga didapatkan sampel 16.Instrumen dalam penelitian ini yaitu Standing Broad Jump, matras, meteran, stopwatch dan peluit.Penelitian dilakukan pada bulan Februari sampai Maret tahun 2015, di kolam renang Manunggal Jati Semarang. Variabel bebas: latihan beban Lunge dan Quarter Squat, variabel terikat: kecepatan renang gaya dada. Latihan dilakukan selama 5 minggu, dalam satu minggu 3 kali pertemuan, latihan dengan intensitas 60% sampai 70%. Metode penelitian data menggunakan statistik pola M-S dengan rumus t-test. Teknik analisis data menggunakan t-test dengan bantuan komputer program MS Excel. Hasil penelitian menunjukan bahwa rata-rata prestest Lunge sebesar 49,45 detik, dan rata-rata posttest sebesar 48,05 detik. Sedangkan rata-rata pretest Quarter Squat sebesar 49,24 detik, dan rata-rata posttest sebesar 48,04 detik. Hasil penelitian menunjukan bahwa latihan beban Lunge dan Quarter Squat dapat meningkatkan kecepatan renang gaya dada. Latihan beban Lunge lebih baik dengan peningkatan kecepatan 1,4 detik dibandingkan latihan beban Quarter Squat dengan peningkatan kecepatan 1,2 detik.Increased speed athlete swimming breaststroke at Spectrum Club Semarang using weight training Lungeand Quarter Squat. This study was conducted to determine the effect of weight training Lungeand Quarter Squat and compare the effectiveness of the training load with Quarter Squat Lunge. This study used a pretest posttest design with Control Group, with a population of 16. Sampling using total sampling to obtain samples 16. The instrument in this research that Standing Broad Jump, mattresses, meter, stopwatch and whistle. The study was conducted from February to March 2015, in the pool ManunggalJati Semarang. Independent variables: weight training Lungeand Quarter Squat, dependent variable: breaststroke swimming speed. Exercises performed during 5 weeks, 3 times in one week meeting, exercise intensity of 60% to 70%. The research method of data using statistical pattern of MS with the formula t-test. Data were analyzed using t-testwith Â MS Excel. The results showed that the average prestest Lunge at 49.45 seconds, and the average posttest of 48.05 seconds. While the average pretest Quarter Squat of 49.24 seconds, and the average posttest of 48.04 seconds. The results showed that weight training Lungeand Quarter Squat can improve breaststroke swimming speed. Lunge weight training better with an increased speed of 1.4 seconds compared to weight training Quarter Squat with an increase in speed of 1.2 seconds.