Neuromuscular adaptations to plyometric training: depth jump vs. countermovement jump on sand

The aim of the current investigation was to examine the effects of depth jump and countermovement jump training on neuromuscular adaptations using vertical jump and electromyography activity in the muscles. Twenty-seven healthy males (age 20.4 ± 0.3 years; weight 69.8 ± 6.1 kg; height 177.3 ± 6.2 cm) were recruited to participant in the present study and were randomly divided into three groups: depth jump (DJ), countermovement jump (CMJ) and control group. The experimental groups performed either DJ or CMJ training twice weekly for 6 weeks. The training program included five sets of 20 repetitions DJ (from the height of a 45-cm box) or CMJ exercise onto 20-cm dry sand. The electromyography activities in the vastus medialis (VM), and rectus femoris (RF) muscles, and vertical jump (VJ) were measured a week pre and post 6 weeks of training. The results showed significant increases in the integrated electromyography for the VM and RF following DJ and CMJ training on sand, also the DJ and CMJ training on sand induced significant improvement in VJ performance (P < 0.05). In conclusion, the DJ and CMJ training on sand improved electrical activities in the muscle and jump performance, and it can be recommended that, coaches and athletes design plyometrics on sand, because these types of training on sand can be an effective method for improving neuromuscular adaptations.