Short-Term Plyometric Training Enhances Explosive Power and Agility in Young Female Handball Players

Background: Plyometric training programs have been shown to be effective in improving lower and upper body strength in both male and female handball players. However, studies emphasize the need for more carefully controlled plyometric interventions for female athletes. This study aimed to examine the effects of a 6-week lower-body plyometric training program on explosive power and agility in early adolescent female handball players. Methods: Thirty-seven participants were randomly assigned to a plyometric training group (PG; n = 19, age = 12.1 0.36) and a handball training group (HG; n = 18, age = 12.8 0.44). The intervention lasted 6-week period, with two sessions per week. A 2 × 2 mixed-design ANOVA was conducted with group (PG vs. HG) as the between-subjects factor and time (pre vs. post) as the within-subject factor. Outcome measures included vertical jump, standing long jump (SLJ), triple jump (right and left), and T-Half agility. Results: Significant time × group interaction effects were observed for agility (T-Half) and the right-leg triple jump (p < 0.05), indicating greater improvements in the PG. A significant main effect of time was found for SLJ (p < 0.05), reflecting overall improvements in both groups. No significant main or interaction effects were detected for vertical jump. For left-leg triple jump, a significant main effect of group was observed without a significant interaction. Conclusion: These findings suggest that incorporating plyometric exercises into regular training may effectively improve sport-specific performance in this population.