Effects of plyometrics training on lower limb strength, power, agility, and body composition in athletically trained adults: systematic review and meta-analysis.

Abstract

This meta-analysis assesses the impact of plyometric training on lower limb strength, power, agility, and body composition in athletically trained adults to inform its athletic applications. A systematic search of randomised controlled trials (RCTs) was conducted using PubMed, EMBASE, Cochrane, Web of Science, and Scopus databases on the effects of plyometrics training on physical fitness in athletically trained adults. Searches were conducted up to May 2025 using the PICOS framework. Methodological quality was assessed using the Cochrane risk of bias tool (ROB-2), and statistical analyses were performed using Review Manager (RevMan 5.4.1). Publication bias was assessed through funnel plot asymmetry and Egger's regression test. The certainty of evidence was assessed using the GRADE approach. 70 studies were incorporated in the analysis, involving 1703 conditioned adults, from the inception of the database up to May 2025. The results indicated that plyometric training significantly outperformed the control group in the following performance tests: 1RM squat (SMD = 0.53, 95% CI [0.23, 0.84], p < 0.05), sprint performance (10 m: SMD = - 0.50, 95% CI [- 0.86, - 0.14], p < 0.05; 20 m: SMD = - 0.53, 95% CI [- 0.90, - 0.17], p < 0.05; 30 m: SMD = - 0.57, 95% CI [- 0.93, - 0.20], p < 0.05), vertical jump tests (CMJ: SMD = 0.69, 95% CI [0.48, 0.89], p < 0.05; SJ: SMD = 0.47, 95% CI [0.22, 0.71], p < 0.05; CMJ-A: SMD = 0.83, 95% CI [0.50, 1.15], p < 0.05), reactive strength index (SMD = 0.80, 95% CI [0.49, 1.10], p < 0.05), standing long jump (SMD = 1.34, 95% CI [0.79, 1.90], p < 0.05), Illinois test: (SMD = - 0.64, 95% CI [- 1.18, - 0.10], p < 0.05), T-test: (SMD = - 0.41, 95% CI [- 0.76, - 0.07], p < 0.05) and reduced body fat percentage (SMD = - 0.71, 95% CI [- 1.09, - 0.32], p < 0.05). Plyometric training significantly improves lower-limb strength, jump height, sprint speed, agility, and body composition in athletically trained adults. These findings support its targeted application in explosive sports such as football, basketball, and sprinting to enhance key performance parameters.