Coordination Specificity in Strength and Power Training

In this study, we tested the hypothesis that specificity of inter-joint coordination in power training improves training effects. We compared two different training regimes, one with and one without the possibility to exploit the coordination between knee and ankle, on performance and coordination in maximal vertical jumping and explosive squat movements. 22 subjects were divided into two groups for a 5-week training study. One group (Tsingle) trained squats (SQ) and plantar flexions (PL) in separate activities and the other group (Tmulti) trained squats ending with plantar flexion in one movement (SQPL), three times a week. Both groups increased their peak power during training movements between 2 - 15 % (depending on the training movement) but there were no group effects. There were no effects on vertical jumping performance. However, our data indicate different coordinative changes between groups in the vertical jump after the training period. The group specific training movements resulted in an increased power potential that is shown in the training movements themselves but did not transfer to an increased vertical jump performance in either group. However, some training movement specific coordination effects were seen during vertical jumping. In this study, these coordinative changes are specific to the training groups and may be a forerunner to improvements in vertical jumping.