ISSN (Print) : 0974-6846

Indian Journal of Science and Technology, Vol 7(S7), 24-27, November 2014 ISSN (Online) : 0974-5645

Effect of Sand Training with and without Plyometric

Exercises on Selected Physical Fitness Variables
among Pondicherry University Athletes
Sivamani1* and D. Sultana2

1
Department of Physical Education, AMET University, Chennai, India; sivamanispy14@gmail.com
2
Department of Physical Education, Pondicherry University, Pondicherry, India

Abstract
The study was to find out the effect of sand training with and without plyometric exercises on selected physical fitness
variables among university athletes. Thirty Pondicherry University athletes were selected as subjects. Their ages ranged
from 21 to 24 years. They were divided into three equal groups named as Experimental group I, Experimental group II and
control group consists of ten subjects in each group. Experimental group I underwent sand training with plyometric exercises,
Experimental group II underwent sand training without plyometric exercises and control group were not exposed to any sort
of training programme. Physical fitness variables namely speed, leg explosive power and agility were chosen as dependent
variables for this study. The collected data were analyzed by ANCOVA and followed by Scheffes post hoc test. The results of
this study show that there was significant improvement in speed, leg explosive power and agility among university athletes
due to sand training with plyometric exercises and sand training without plyometric exercises, comparing to control group.

Keywords: Plyometric Exercises, Physical Fitness, Sand Training

1. Introduction
Sand training is, first and foremost training with a great
option for developing strength and power, building
lower body muscle and creating specific adaptations
for competition4. Training without using the arms can
increase the strength. By keeping them by themselves,
the arms will have to work harder. Training on sand will
improve strength3.
Plyometric Exercise is a popular form of training used to
improved athletic performance. It involves a stretch of the
muscle-tendon unit immediately followed by a shorten-
ing of the muscle unit. As plyometric training techniques
have evolved, the description of this training and the
related terminology have undergone a metamorphosis.
It has been described as activities that involve maxi-
mal effort, such as high intensity depth jumps1.
Plyometric as an elastic phenomenon involving an imme-
diate shortening after pre stretching active muscles.
Plyometric exercises are often included in rehabilitation
programs to prepare athletes for the demands of their
sport and a safe return to play. Plyometric training have
come to prominence recently when many sportsman have
successfully used bounding, jumping and hopping exer-
cises in their training programme2.
2. Physical Fitness
Physical Fitness is the ability to carry out daily tasks
with alertness and vigor, without undue fatigue and with
enough reserve to meet emergencies or to enjoy leisure
time pursuits5.

*Author for correspondence

 S. Sivamani and D. Sultana

3. Methods (Experimental Design) 4. Testing Procedure

Thirty university athletes were selected at random from
Standardized test were used to test all the Dependent
Pondicherry University. Their age ranges from 21 to
variables. Speed was measured through 50 Meters
24 years. They were divided into three equal groups
run, Leg Explosive power was tested by Standing
namely experimental group I and II and control group.
Broad Jump and Agility was tested through Shuttle
Experimental Group I exposed to sand training with
Run. Further the data were collected and analyzed
plyometric exercises, Experimental group II exposed to
by ANCOVA and followed by Scheffes post hoc test.
sand training without plyometric exercises and control
group was restricted from participating in the training 5. Results and Analysis
Programme.

Table 1. Experimental Training Schedule

1st, 3rd & 5th Week Experimental Group I (Sand Training with Plyometric Exercises)

Day Sand Training Set Interval Between Sets

Monday 50 Counts Skipping

30 Meters Sand Bag Jump
2 Sets
Wednesday 50 Meters Sprint
to 30 to 60 Sec
20 Meters Squad Jump
3 Sets
Friday 20 Meters Sprint
30 Meters Shuttle run

2nd, 4th & 6th Week (Sand Training with Plyometric Exercises)

Day Sand Training Set Interval Between Sets

Monday 30 Meters Shuttle Run

30 Meters Sand Bag Jump

Wednesday 50 Meters Sprint 2 Sets

50 Counts Skipping to 30 to 60 Sec
3 Sets
Friday 20 Meters Squad Jump
20 Meters Sprint

1st, 3rd & 5th Week Experimental Group II (Sand Training without Plyometric Exercises)

Day Sand Training Set Interval Between Sets

Tuesday 50 Counts Skipping - 30 Meters Sand Bag Jump

2 Sets
Thrusday 50 Meters Sprint - 20 Meters Squad Jump to 30 to 60 Sec
Saturday 20 Meters Sprint - 30 Meters Shuttle run 3 Sets

2nd, 4th & 6th Week (Sand Training without Plyometric Exercises)

Day Training Set Interval Between Sets

Tuesday 30 Meters Shuttle Run - 30 Meters Sand Bag Jump

2 Sets
Wednesday 50 Meters Sprint - 50 Counts Skipping to 30 to 60 Sec
3 Sets
Saturday 20 Meters Squad Jump - 20 Meters Sprint

The Training progamme was allotted for three alter-
nate days per week (Monday, Wednesday, Friday for
experimental group I and Tuesday, Thursday and
Saturday for experimental group II) in the evening
sessions, between 5.00 pm to 6.30 pm. To assess the
variables namely speed, leg explosive power and agi-
ity were chosen as dependent variables for this study.
effect of 6 weeks training programme, physical fitness
The statistical analysis comparing the initial and final
means of speed, leg explosive power and agility among
university athletes is presented in Table 2 and Table 3
6. Discussion
The The results presented in Table 2 revealed that due
to Sand training with and without Plyometric Exercises,

Vol 7 (s7) | November 2014 | www.indjst.org Indian Journal of Science and Technology
 Effect of Sand Training with and without Plyometric Exercises on Selected Physical Fitness Variables among Pondicherry
University Athletes

Table 2. Analysis of Covariance on Physical Fitness Variables (Score in Seconds, Centimeters)

S.No Variables Test Sand Training With Plyo- Sand Training Control Group SV SS df MS F TF
metric Exercises Without Plyometric Exercises

Speed Pre 6.57 7.00 6.57 B 1.26 2 0.63 2.59 3.22

Test W 6.55 27 0.24

1 Post Test 6.03 7.13 6.13 B 7.38 2 3.69 21.52* 3.22

W 4.63 27 0.17

Adjusted Means 6.13 6.93 6.23 B 3.20 2 1.60 26.97* 3.23

W 1.54 26 0.06

Mean gain 0.54 0.13 0.44

2 Leg Explosive Pre 48.60 49.50 50.10 B 11.40 2 5.70 0.32 3.22
Power Test W 487.80 27 18.07

Post Test 57.90 51.70 59.40 B 333.27 2 166.63 11.73* 3.22

W 383.40 27 14.20

Adjusted Means 58.42 51.64 58.95 B 332.44 2 166.22 23.96* 3.23

W 180.37 26 6.94

Mean gain 9.30 2.20 9.30

3 Agility Pre 13.27 13.12 13.16 B 0.13 2 0.06 0.27 3.22

Test W 6.35 27 0.24

Post Test 12.87 13.22 12.61 B 1.88 2 0.94 5.93* 3.22

W 4.29 27 0.16

AdjustedMeans 12.81 13.27 12.63 B 2.16 2 1.08 18.63* 3.23

W 1.51 26 0.06

Post Test 0.41 0.10 0.55

*Significant at 0.05 level

Table 3. Scheffes Test

Variables Sand Training Sand Training Control Group Mean F Ratio
With Plyometric Exercises Without Plyometric Difference
Exercises

Speed 6.13 6.93 0.80* 0.28

6.13 - 6.23 0.10* 0.28

- 6.93 6.23 0.70* 0.28

Leg Explosive Power 58.42 51.64 6.78* 2.99

58.42 - 58.95 0.53* 2.99

- 51.64 58.95 7.31* 2.99

Agility 12.81 13.27 0.46* 0.27

12.81 - 12.63 0.18* 0.27

- 13.27 12.63 0.64* 0.27

*Significant at 0.05 level

physical fitness variables among university athletes 7. Conclusion

were significantly improved compare to control group.
In Conclusion, the present studies indicates that
Physical fitness variables namely speed, leg explosive
the significant effect was based on the six weeks
power and agility, Experimental Group I (Sand training
training which both the experimental group I and IIwere
with Plyometric Exercises) was significantly better
highly significant compare to Control group. signifi
than Experimental Group II (Sand Training without
cant compare to Control group. Furthermore, the
Plyometric Exercise) in improving Speed.

26 Vol 7 (S7) | November 2014 | www.indjst.org Indian Journal of Science and Technology

Sand Training with Plyometric Exercises was
significantly superior to Sand Sand Training without
PlyometricExercisein improving physical fitness variables
among university athletes. This study proves that Physical
Fitness plays a vital role in developing athletes fitness
and promoting their health both physical and mental.
8. References
1. Chu DA and Myer GD. Plyometrics Dynamic Strength
and Explosive Power. Hum Kinet. 2013; 3949.
Vol 7 (s7) | November 2014 | www.indjst.org
S. Sivamani and D. Sultana
2. McNeely E and Sandler D. Power Plyometrics: The
Complete Program. Meyer & Meyer Sport; 2007. p. 914.
3. Kleanthous M. The Complete Book of Triathlon Training.
Meyer & Meyer Sport (UK) Ltd; 2013. p. 129.
4. Palfrey M, Wesley. Sandbag training For MMA & Combat
Sports. 2012. p. 11.
5. Maud PJ, Foster C. Physiological Assessment of Human
Fitness. 2nd ed. Library of Congress Publication; 2006. p. 1.
Indian Journal of Science and Technology