Page 1 of 17
Advances in Social Sciences Research Journal – Vol. 11, No. 8
Publication Date: August 25, 2024
DOI:10.14738/assrj.118.17354.
Salama, R. A., Baaziz, M., Khalfoun, J., Omar, M., Chanti, A., & Abderrahman, A. B. (2024). The Impact of Eight Weeks of Aquatic
Plyometric Training on the Explosive and Agility Capabilities of Swimmers. Advances in Social Sciences Research Journal, 11(8). 18-
34.
Services for Science and Education – United Kingdom
The Impact of Eight Weeks of Aquatic Plyometric Training on the
Explosive and Agility Capabilities of Swimmers
Rafaa Abou Salama
Higher Institute of Sport and Physical Education of Sfax, University of Sfax,
Tunisia
Mohamed Baaziz
Higher Institute of Sport and Physical Education of Ksar-Said, University of
Manouba, Tunisia, Higher Institute of Sport and Physical Education of Gafsa,
University of Gafsa, Gafsa, Tunisia and Tunisian Research Laboratory “Sports
Performance Optimization”, National Center of Medicine and Science in Sports
(CNMSS; LR09SEP01), Tunis, Tunisia
Jihen Khalfoun
Pasteur Institute of Tunis, University of Tunis El Manar, Tunisia
Mohaned Omar
Sport Training and Kinesiology Department, Palestine Technical University- Kadoorie, Palestine and Physical Education, Palestine Technical University /
Kadoorie
Ali Chanti
Higher Institute of Sport and Physical Education of Ksar-Said, University of
Manouba, Tunisia
Abderraouf Ben Abderrahman
Higher Institute of Sport and Physical Education of Ksar-Said, University of
Manouba, Tunisia
ABSTRACT
The objective of this study is to examine the impact of eight weeks of aquatic
plyometric training on the explosive and agility abilities of swimmers. The
following keywords were used: The objective of this study was to ascertain the
impact of aquatic plyometric training (APT) on explosive power and agility. A
training program incorporating APT was implemented on a sample of 20
swimmers. The findings revealed that utilizing APT at a depth up to the pelvis for 8
weeks and 3 times a week led to statistically significant differences and
improvements in explosive power and agility. The effect size values for the two
variables were 0.97 and 0.97, respectively. The researcher recommended the use of
APT as a viable alternative to plyometric exercises on hard ground for enhancing
explosive power and agility, while also reducing the risk of muscle and tendon
injuries.
Keywords: aquatic plyometric training, explosive power, agility.
Page 2 of 17
19
Salama, R. A., Baaziz, M., Khalfoun, J., Omar, M., Chanti, A., & Abderrahman, A. B. (2024). The Impact of Eight Weeks of Aquatic Plyometric Training
on the Explosive and Agility Capabilities of Swimmers. Advances in Social Sciences Research Journal, 11(8). 18-34.
URL: http://dx.doi.org/10.14738/assrj.118.17354
INTRODUCTION
Soccer is one of the most popular and widespread games in the world and is ranked first in
terms of its popular base. It has also received ample attention and studies to improve it for the
better, which is due to several factors, the most important of which is the large number of its
practitioners and its lack of need for special requirements and equipment for its performance
[1]. Plyometric exercises are widely used methods for developing muscular strength. They are
designed to enhance muscle contraction strength through various jumping forms and
contractions, such as iso-kinetic contractions, which improve dynamic strength through
movement, concentric, and eccentric contractions, as well as iso-metric contractions [1]. Muscle
elasticity plays a crucial role in plyometric exercises, alongside sensory receptors responsible
for pre-tensioning muscles and transitioning from lengthening to shortening contractions to
produce powerful movements in the shortest possible time [2, 3].
Plyometric exercises, particularly those of high intensity, increase and enhance muscle tension,
leading to higher recruitment levels of motor units (both neural and muscular) during muscle
work. This increased resistance due to gravity results in greater muscle strength [4, 5].
Aquatic Plyometric Training (APT) is a popular and effective physical training method. It
simulates body movements in water using water resistance, providing a joint and tendon- friendly alternative ideal for individuals with injuries or those looking to reduce physical strain.
This has garnered interest from trainers and researchers alike for its benefits, particularly for
swimmers. Studies have highlighted the importance of APT for swimmers, showing
improvements in muscular strength, flexibility, agility, and overall skill performance [6].
Additionally, Hubret, M., et al. [7] found that APT is as effective as traditional land-based
plyometric exercises in developing explosive leg power and improving vertical jump distance.
Swimming relies heavily on the techniques used for movement in water, involving repetitive,
powerful, and rapid movements in synchronization between the upper and lower limbs to
overcome drag forces and propel the body forward [8]. Technical efficiency in entering and
exiting the water is vital, with smooth execution minimizing resistance and muscle strength in
the lower limbs ensuring quick and effective muscle fiber recruitment for movement [9]. The
start speed of a swimmer, crucial for competitive performance, depends on the muscular and
explosive strength of the lower body. Proper body positioning, including lifting the head and
shoulders back, facilitates smoother water entry and control. The importance of synchronized
arm and leg strokes, relying on body coordination, cannot be understated [5].
Muscular strength and agility are paramount for swimmers, particularly in starting movements,
where high contraction speed helps overcome resistance [10]. Strength training improves
competitive performance by enhancing energy production, increasing ATP and creatine
phosphate reserves, and delaying lactic acid accumulation, all critical for short-distance
swimming [5].
Studies have demonstrated a strong relationship between lower limb strength and flight
distance before water entry, with plyometric exercises significantly enhancing lower body
strength and start technique [11]. These exercises can account for up to 25% of the result in
sprint swimming events, highlighting their importance in improving explosive leg power [5].
Page 3 of 17
20
Advances in Social Sciences Research Journal (ASSRJ) Vol. 11, Issue 8, August-2024
Services for Science and Education – United Kingdom
Problem Statement
Recently, aquatic plyometric training has become a popular alternative to land-based training
due to water buoyancy reducing joint stress, commonly observed with dry-land plyometrics.
These exercises result in lower muscle damage indicators and effectively improve physical
capabilities [12, 13] noted that muscle soreness from aquatic plyometrics is less than that from
land-based exercises, proving beneficial for athletes' physical performance. Aquatic plyometric
training has been integrated into training programs for sports like basketball, volleyball, and
soccer to enhance physical capabilities [7]. Studies have utilized APT at knee, waist, and chest
levels, addressing various physical, skill, physiological, and health variables. They are also used
in rehabilitation programs for sports injuries and diseases, demonstrating reduced ground
reaction forces and effective improvements in leg strength, running speed, and vertical jump
power [14, 15]. This study aims to answer the primary question: What is the effect of aquatic
plyometric exercises at the waist level on explosive leg strength and agility in swimmers?
Research Questions
The study seeks to answer the following questions:
1. What is the effect of aquatic plyometric exercises at the waist level on the curve of
explosive leg strength changes in swimmers?
2. What is the effect of aquatic plyometric exercises at the waist level on the curve of agility
changes in swimmers?
Hypotheses
The study aims to test the following hypotheses:
1. There is a statistically significant effect at the alpha level (α ≤ 0.05) of aquatic plyometric
exercises at the waist level on the curve of explosive leg strength changes in swimmers.
2. There is a statistically significant effect at the alpha level (α ≤ 0.05) of aquatic plyometric
exercises at the waist level on the curve of agility changes in swimmers.
Objectives
The study aims to determine the effect of aquatic plyometric exercises at the waist level on
explosive strength and agility in swimmers. The specific objectives include:
• Identifying the statistically significant effect at the alpha level (α ≤ 0.05) of aquatic
plyometric exercises at the waist level on the curve of explosive leg strength changes in
swimmers.
• Identifying the statistically significant effect at the alpha level (α ≤ 0.05) of aquatic
plyometric exercises at the waist level on the curve of agility changes in swimmers.
This study provides valuable insights for coaches and experts in swimming regarding aquatic
plyometric exercises. It highlights the types of APT used to improve physical abilities in
swimmers and guides coaches in incorporating these exercises into their training programs to
enhance swimmers' physical and skill performance while reducing the risk associated with
land-based plyometrics.
STUDY METHODOLOGY
The researcher employed an experimental method using a single experimental group with
repeated measurements. This experimental method was chosen for its suitability to the study’s
Page 4 of 17
21
Salama, R. A., Baaziz, M., Khalfoun, J., Omar, M., Chanti, A., & Abderrahman, A. B. (2024). The Impact of Eight Weeks of Aquatic Plyometric Training
on the Explosive and Agility Capabilities of Swimmers. Advances in Social Sciences Research Journal, 11(8). 18-34.
URL: http://dx.doi.org/10.14738/assrj.118.17354
nature and objectives and to verify the hypotheses by following a systematic scientific
approach.
Study Population
The study population comprised 26 male swimmers from the An-Najah National University
team, officially registered in the national team lists for the academic year 2022-2023.
Study Sample
The study sample consisted of 20 swimmers from the An-Najah National University swimming
team. All tests were applied to them, along with the training program.
Sample Selection Method
The sample was intentionally selected, excluding 6 swimmers who were part of the preliminary
study. After conducting the pilot study, the final sample consisted of 20 swimmers. To ensure
homogeneity in age, mass, weight, and height data among all sample members, the Shapiro- Wilk test was conducted. Table 1 presents the mean, standard deviation, Z-value, and its
significance level.
Table 1: Mean, Standard Deviation, Z-value, and Significance Level for Shapiro-Wilk
Test for Normality of Mass, Age, and Height Data of the Sample Members (n=20).
Variable Mean Standard Deviation Z-value α
Age (year) 20.3 1.97 0.944 0.59
Mass (kg) 78.37 2.13 0.96 0.196
Height (cm) 181.6 3.28 0.962 0.217
Table 1 shows the mean, standard deviation, and Z-value for the age, mass, and height data of
the study sample members. The mean age was 20.3 ± 1.97 years, the mean mass was 78.37 ±
2.13 kg, and the mean height was 181.60 ± 3.28 cm. The Z-values ranged from 0.944 to 0.962,
indicating no statistical significance, thus demonstrating the normality of these variables and
the homogeneity of the study sample members.
Study Domains
• Spatial Domain: This research was conducted at the College of Physical Education
building at An-Najah National University in Palestine. The training program and skill
tests were implemented in the college’s indoor swimming pool, and all physical tests
were conducted in the closed hall of the College of Physical Education at An-Najah
National University.
• Temporal Domain: The training program started on Sunday, January 29, 2023, at 12:00
PM and continued for eight weeks, with sessions three times a week. Repeated
measurements were taken for all study sample members, with four measurements for
all physical and skill variables.
Study Variables
This study included the following variables:
• Independent Variable: The training program using aquatic plyometric exercises (APT).
• Dependent Variables: Explosive leg strength and agility.
Page 5 of 17
22
Advances in Social Sciences Research Journal (ASSRJ) Vol. 11, Issue 8, August-2024
Services for Science and Education – United Kingdom
Training Program
After reviewing educational literature and scientific studies and research in the field, such as
those by various researchers [16-25], a training program using aquatic plyometric exercises
was developed as follows:
• Allocating (3) training units per week for (8) weeks.
• Allocating (60) minutes per training unit.
• Allocating (15) minutes for warm-up.
• Allocating (5-7.5) minutes for relaxation.
• Allocating (30-37.5) minutes for the main part of the proposed training program.
• Identifying the physical and skill tests to be used in the study.
• Specifying the targeted physical and skill exercises in the program.
• Subjecting the tools to scientific validation.
• Determining the water depth used in the training program to reach the swimmer's hip
level.
• Testing the exercises through the pilot study.
• Subjecting the proposed training program to evaluation by a committee of Ph.D. holders
in sports training and swimming. After considering experts' and evaluators' opinions,
the final training program was developed as detailed in Table 2.
Table 2: Aquatic Plyometric Training Program (APA).
Week One, Two, and Three
Training Days: Sunday, Tuesday, Thursday
Content Intensi
ty (%)
Total
Work
and Rest
(min)
Total Rest
Between
Exercises
Total
Exercise
Time (s)
Rest
Time
(s)
Repetitions Exercise
Time (s)
Expected
Pulse
(beats /
min)
Primer part
Aqua jogging-in
50-60
2 60 60 20 3 20
100-120
Aqua jogging-out 2 60 60 20 3 20
Punching Water 2 60 60 20 3 20
Squat 2 60 60 20 3 20
Jump Higher 2 60 60 20 3 20
Total 10
Main part
Side Jump
70-75
2 60 60 20 3 20
140-150
Front Jumping 2 60 60 20 3 20
Jumping Jacks 2 60 60 20 3 20
Split Squat 2 60 60 20 3 20
Knee Tucks 2 60 60 20 3 20
Aqua Sprint 2 60 60 20 3 20
One Leg Jump 2 60 60 20 3 20
One Leg Jump
with Knee Tuck
2 60 60 20 3 20
Side to Side
Double
2 60 60 20 3 20
Reverse Plank 2 60 60 20 3 20
Mini Crunches 2 60 60 20 3 20
Back Ups 2 60 60 20 3 20
Push Ups 2 60 60 20 3 20
Page 6 of 17
23
Salama, R. A., Baaziz, M., Khalfoun, J., Omar, M., Chanti, A., & Abderrahman, A. B. (2024). The Impact of Eight Weeks of Aquatic Plyometric Training
on the Explosive and Agility Capabilities of Swimmers. Advances in Social Sciences Research Journal, 11(8). 18-34.
URL: http://dx.doi.org/10.14738/assrj.118.17354
Arms Down 2 60 60 20 3 20
Swing Kicks 2 60 60 20 3 20
Total 30
Week four, five and six:
Training days Sunday, Tuesday, Thursday
Content Intensity
(%)
Total
Work
and
Rest
(min)
Total
Rest
Between
Exercises
(s)
Total
Exercise
Time
(s)
Rest
Time
(s)
Repetitions Exercise
Time
(s)
Expected
Pulse
(beats /
min)
Primer part
Aqua jogging-in
50-60
2 60 60 20 3 20
100-120
Aqua jogging-out 2 60 60 20 3 20
Punching Water 2 60 60 20 3 20
Squat 2 60 60 20 3 20
Jump Higher 2 60 60 20 3 20
Total 10
Main part
Side Jump
80-85
2.15 60 75 20 3 25
160-170
Front Jumping 2.15 60 75 20 3 25
Jumping Jacks 2.15 60 75 20 3 25
Split Squat 2.15 60 75 20 3 25
Knee Tucks 2.15 60 75 20 3 25
Aqua Sprint 2.15 60 75 20 3 25
One Leg Jump 2.15 60 75 20 3 25
One Leg Jump
with Knee Tuck
2.15 60 75 20 3 25
Side to Side
Double
2.15 60 75 20 3 25
Reverse Plank 2.15 60 75 20 3 25
Mini Crunches 2.15 60 75 20 3 25
Back Ups 2.15 60 75 20 3 25
Push Ups 2.15 60 75 20 3 25
Arms Down 2.15 60 75 20 3 25
Swing Kicks 2.15 60 75 20 3 25
Total 32.25
Week seven and eight:
Sundays, Tuesdays and Thursdays
Content Intensity
(%)
Total
Work
and
Rest
(min)
Total Rest
Between
Exercises
(s)
Total
Exercise
Time (s)
Rest
Time
(s)
Repetitions Exercise
Time
(s)
Expected
Pulse
(beats /
min)
Primer part
Aqua jogging-in
50-60
2 60 60 20 3 20
100-120
Aqua jogging-out 2 60 60 20 3 20
Punching Water 2 60 60 20 3 20
Squat 2 60 60 20 3 20
Jump Higher 2 60 60 20 3 20
Page 11 of 17
28
Advances in Social Sciences Research Journal (ASSRJ) Vol. 11, Issue 8, August-2024
Services for Science and Education – United Kingdom
Statistically significant differences at the significance level (α ≤ 0.05).
The results in Table 6 indicate statistically significant differences at the significance level (α ≤
0.05) in the effect of plyometric water exercises at the pool level on the variable of explosive
leg power in the standing long jump test for swimmers. The differences are in favor of the fourth
measurement compared to the first, second, and third measurements; the third measurement
compared to the first and second measurements; and the second measurement compared to
the first measurement. This is also illustrated in Figure 3.
Figure 3: The effect of aquatic plyometric training on the change curve of the leg explosive
power variable for the swimmers.
Secondly: Results related to the second question which reads:
What is the effect of aquatic plyometric training at the pelvic level on the change curve of agility
in swimmers?
Table 7: Arithmetic Means, Standard Deviations, and Percentages of Change for the
Agility Variable in the Barrow Test for Swimmers (n=20).
Measurements Arithmetic Mean Standard Deviation Percentage of Change %
First 6.53 0.24 -
Second 6.45 0.23 -1.22
Third 6.4 0.22 -0.77
Fourth 6.35 0.21 -0.78
Total Percentage of Change -2.75
The results in Table 7 indicate that the overall percentage change in agility between the fourth
and first measurements was (-2.75%) seconds.
Table 8: Sidak Test Results for Comparing the Arithmetic Means of Agility Variable
Among Swimmers (n=20).
Measurements Mean First Second Third Fourth
First 6.53 - 0.08* 0.13* 0.18*
Second 6.45 - 0.05* 0.10*
Page 12 of 17
29
Salama, R. A., Baaziz, M., Khalfoun, J., Omar, M., Chanti, A., & Abderrahman, A. B. (2024). The Impact of Eight Weeks of Aquatic Plyometric Training
on the Explosive and Agility Capabilities of Swimmers. Advances in Social Sciences Research Journal, 11(8). 18-34.
URL: http://dx.doi.org/10.14738/assrj.118.17354
Third 6.4 - 0.05*
Fourth 6.35 -
Statistically Significant Differences at Significance Level (α≤ 0.05)
Table 8 shows statistically significant differences at the significance level (α≤ 0.05) in the effect
of plyometric water exercises at the hip level on the agility variable in the Barrow test among
swimmers between the (first) measurement and the (second, third, and fourth) measurements
in favor of the (first) measurement, and between the (second) measurement and the (third and
fourth) measurements in favor of the (second) measurement, as well as between the (third)
and (fourth) measurements in favor of the (third) measurement. This is illustrated in Figure 4.
Figure 4: The Effect of Plyometric Training in Water on the Agility Variable Change Curve in the
Barrow Test for Swimmers.
DISCUSSION OF RESULTS WITH HYPOTHESES
Results Related to The First Study Question:
Which stipulates: What is the level of some elements of physical fitness among female soccer
players in Palestinian clubs? To answer this question, the arithmetic means and standard
deviations of the results of the physical tests of the young soccer players were extracted, and
the results of Table 2 show that. Hypothesis One: The researcher hypothesized that there is a
statistically significant effect of plyometric water exercises at the hip level on the change curve
in explosive leg strength among swimmers. The results of Table 9 indicated statistically
significant differences at the significance level (α≤ 0.05) between the repeated measurements
in explosive leg strength, indicating a statistically significant and substantial effect of
plyometric water exercises on the change curve in explosive leg strength among swimmers,
with effect sizes of the variables being (0.97) respectively.
The results of Table 4 showed statistically significant differences between the repeated
measurements in favor of the fourth measurement. The researcher attributes this result to the
nature of the plyometric exercises in the aquatic environment used in the training program,
which combines strength and speed through the mechanism of these exercises that rely on an
eccentric elongation contraction leading to a sudden stretch in the muscles, followed by a
concentric shortening contraction that increases explosive strength in the muscles, thereby
enhancing the explosive force generated by muscle contraction.