PERBANDINGAN PENGARUH LATIHAN PLYOMETRIC DAN LATIHAN RESISTANCE TERHADAP PENINGKATAN DAYA LEDAK TUNGKAI PADA PEMAIN SEPAK BOLA
Keywords:
daya ledak, resistance training, tungkai, vertical jumpAbstract
Daya ledak tungkai merupakan komponen kebugaran fisik yang sangat penting untuk performa optimal dalam sepak bola, terutama untuk sprint, lompatan, dan tendangan. Penelitian ini bertujuan membandingkan pengaruh latihan plyometric dan latihan resistance terhadap peningkatan daya ledak tungkai pada pemain sepak bola. Desain penelitian menggunakan randomized controlled trial dengan melibatkan 45 pemain sepak bola yang dibagi menjadi tiga kelompok yaitu kelompok plyometric, kelompok resistance, dan kelompok kontrol. Kelompok plyometric menjalani program latihan tiga kali seminggu selama delapan minggu dengan protokol jump training meliputi box jump, depth jump, dan squat jump. Kelompok resistance menjalani program latihan beban dengan fokus pada squat, leg press, dan deadlift pada intensitas 70-85 persen one repetition maximum. Daya ledak tungkai diukur menggunakan vertical jump test dan standing broad jump test sebelum dan sesudah intervensi. Hasil penelitian menunjukkan kedua kelompok mengalami peningkatan signifikan daya ledak tungkai, dengan kelompok plyometric meningkat 18,7 persen pada vertical jump dan 14,3 persen pada broad jump, sementara kelompok resistance meningkat 12,4 persen dan 10,2 persen pada masing-masing tes. Analisis statistik menunjukkan peningkatan pada kelompok plyometric secara signifikan lebih tinggi dibanding kelompok resistance. Temuan ini mengonfirmasi bahwa latihan plyometric lebih efektif untuk meningkatkan daya ledak tungkai pemain sepak bola.
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