Effects of Bilateral and Unilateral Plyometric Training on Physical Performance in Male Postpubertal Basketball Players.

Purpose: The aim of this study was to analyze the effects of bilateral and unilateral plyometric-training (PT) programs on jumping, sprinting, and change-of-direction (COD) ability in male postpubertal basketball players.

Methods: Forty-three young male basketball players (14.2 [1.2] y), from 4 squads belonging to an elite basketball club, were randomly assigned to 1 of 3 groups: (1) bilateral PT group (BG), (2) unilateral PT group (UG), and (3) control group (CG). The experimental groups followed a PT program twice weekly for 6 weeks, with BG and UG performing 2- and 1-legged jumps, respectively. Both groups completed the same number of vertical, horizontal, cyclic, and acyclic jumps. Pretraining and posttraining measurements included (1) countermovement jump (CMJ), (2) unilateral CMJ (CMJL and CMJR), (3) horizontal jump (HJ), (4) unilateral HJ (HJL and HJR), (5) straight-line sprint in 20 m (T20), and (6) V-Cut COD test (V-Cut).

Results: CMJ, CMJL, and CMJR were significantly improved by BG and UG (P < .001), while CG did not change. Both the BG and the UG improved their performance significantly (P < .01) in HJL and HJR, but only BG significantly increased (P < .05) HJ and showed significantly greater improvements than CG. Furthermore, only BG improved V-Cut performance (P = .03). Neither group increased T20. CG did not improve in any tests.

Conclusions: BG enhances single-leg and double-leg jump performance in vertical and horizontal directions, as well as COD ability. In contrast, an equivalent volume of unilateral PT only improves vertical jumps and unilateral HJs.