Vol. 7, Issue 2, Part E (2025)

Explosive power plays a central role in sprint performance, influencing acceleration, stride mechanics, and overall race outcomes. Strength training and plyometric training are among the most widely adopted methods to enhance these performance attributes, yet their comparative effectiveness for sprinters remains insufficiently clarified. This study aimed to compare the effects of an eight-week strength training programme and a plyometric training programme on explosive power and short-distance sprint performance among competitive sprinters. Forty trained male sprinters aged 18-25 years were randomly assigned to a Strength Training Group (STG) or a Plyometric Training Group (PTG). Pre- and post-intervention assessments included vertical jump height, standing long jump distance, 10 m sprint time, and 30 m sprint time. The STG performed resistance-based exercises emphasizing maximal force production, while the PTG engaged in stretch-shortening cycle-focused drills designed to improve reactive neuromuscular performance. Statistical analyses included paired t-tests, independent t-tests, and effect sizes to compare within-group improvements and between-group differences.

Both groups demonstrated significant improvements across all measured variables, indicating that each training modality positively influenced explosive power and sprint speed. However, the PTG showed substantially greater gains in vertical jump and standing long jump performance, reflecting its superior influence on elastic energy utilization and rapid force production. In contrast, sprint performance improved similarly in both groups, with no significant between-group differences in either 10 m or 30 m sprint times, suggesting that both strength and plyometric training effectively enhance acceleration and early sprint phases. The results highlight the importance of integrating both strength and plyometric components into training programmes to address the multifaceted demands of sprinting. Plyometric training appears particularly advantageous for explosive jump performance, whereas strength training remains essential for developing foundational force output needed for sprint acceleration. These findings provide valuable guidance for coaches, athletes, and performance specialists in designing evidence-based conditioning programmes tailored to the specific power and sprint requirements of competitive sprinters.