Effects of Plyometric-Based Training on Cardiorespiratory Fitness, Running Economy, and Functional Performance in Recreational Runners: A Systematic Review and Meta-Analysis
DOI:
https://doi.org/10.21831/jomassh.v1i2.1200Keywords:
Cardiorespiratory fitness, Plyometric training, Recreational runners, Running economy, Time trial, VO₂maxAbstract
Introduction: Plyometric-based training involves rapid, explosive movements that enhance muscle strength, coordination, and efficiency. These benefits may extend beyond performance to support cardiovascular health and functional capacity. This meta-analysis evaluates its effects on economy (RE), VO₂max, and time trial (TT) performance in recreational runners.
Methods: This study adhered to the PRISMA guidelines and study selection illustrated in a PRISMA flowchart. PubMed, Scopus, and EBSCO databases were searched for potentially eligible Randomized controlled trials (RCTs) comparing plyometric-based training (alone or combined) with other training methods for recreational runners. The outcomes assessed were economy, VO₂max, and TT. Results: ten eligible studies with a total of 331 participants were included. This study showed that plyometric-based training improved RE significantly, especially at a speed of 14 km/h (SMD = -0.42, 95% CI = -0.83 to -0.01, p=0.05). However, effects on VO₂max and TT were less consistent. A small overall effect on VO₂max (SMD = -0.11, 95% CI = -0.43 to 0.21), small effect of TT at >3 km (SMD = -0.20, 95% CI = -0.20 to 0.51), and a large effect at <3 km (SMD = -1.83, 95% CI = -4.68 to 1.02) was found, though not significant (p>0.05). Conclusions: Plyometric-based training may enhance RE without compromising cardiorespiratory fitness, although short-duration protocols do not significantly enhance running speed. A minimum of 6–12 weeks of a progressive program with 2–3 sessions per week, alongside aerobic training, is recommended. Further research should examine long-term outcomes and personalized responses based on individual runner profiles.
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Copyright (c) 2025 Fiandila Elvana Deviatika; Amar Rayhan
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