Effects of training on the physiological responses to one- and two-leg work.

The effects of training resulting from one-leg exercise on a stationary bicycle ergometer have been studied. Seven subjects were habituated to one- and two-leg progressive exercise tests on 11 successive days and were then trained for 60 min-day-1 (30 min each leg) 3 times per wk for 5-6 wk at approximately 80% of their one-leg VO2 max. VE max increased (P less than 0.05) by approximately 14 1-min-1 and VO2 max by approximately 0.34 1-min-1 (+14%; P less than 0.05) in one-leg exercise. This latter increase was not, however, reflected in the two-leg VO2 max which only increased 145 ml-min-1 (4.7%). It was concluded that training is specific and in one-leg work the phenomenon is mainly peripheral in origin, but in two-leg work the limitation to maximal exercise is still provided by the capacity of the central cardiovascular system to transport oxygen to a given effective muscle mass.     

Muscle dynamics differences between legs in healthy adults

Differences in muscle dynamics between the preferred and nonpreferred jumping legs of subjects in maximal, explosive exercise were examined. Eight subjects performed nonfatiguing bouts of single-legged drop jumps and rebound jumps on a force sledge apparatus. Measures of flight time, reactive strength index, peak vertical force, and vertical leg-spring stiffness were obtained for 3 drop jumps and 3 rebound jumps on both legs. Subjects utilized a stiffer leg spring and a more explosive jumping action in the nonpreferred leg when performing a cyclical rebound jumping task in comparison to a single drop jump task (observed through differences in vertical leg-spring stiffness, peak vertical force, and reactive strength index, p < 0.05). The preferred leg performed equally well in both tasks. Between-leg analysis showed no differences in dependent variables between the preferred and the nonpreferred leg in the rebound jumping protocol. However, the drop jump protocol showed significant performance differences, with flight time and reactive strength index greater in the preferred leg than the nonpreferred leg (p < 0.05). We hypothesize that, throughout the lifespan, both legs are equally trained in cyclical rebound jumping tasks through running. However, because a preferred leg must be selected when performing any one-off, single-legged jump, imbalances in this specific task develop over time with consistent selection of a preferred jumping leg. The data demonstrate that the rebound jump protocol is representative of the symmetrical mechanics of forward running and that leg-spring stiffness is modulated depending on the demands of the specific task involved. Strength and conditioning practitioners should give careful consideration to appropriate jump protocol selection and should exercise caution when comparing laboratory results to data gathered in field testing.     

Jumping kinematics in the wandering spider Cupiennius salei

Spiders use hemolymph pressure to extend their legs. This mechanism should be challenged when required to rapidly generate forces during jumping, particularly in large spiders. However, effective use of leg muscles could facilitate rapid jumping. To quantify the contributions of different legs and leg joints, we investigated jumping kinematics by high-speed video recording. We observed two different types of jumps following a disturbance: prepared and unprepared jumps. In unprepared jumps, the animals could jump in any direction away from the disturbance. The remarkable directional flexibility was achieved by flexing the legs on the leading side and extending them on the trailing side. This behaviour is only possible for approximately radial-symmetric leg postures, where each leg can fulfil similar functions. In prepared jumps, the spiders showed characteristic leg positioning and the jumps were directed anteriorly. Immediately after a preliminary countermovement in which the centre of mass was moved backwards and downwards, the jump was executed by extending first the fourth and then the second leg pair. This sequence provided effective acceleration to the centre of mass. At least in the fourth legs, the hydraulic and the muscular mechanism seem to interact to generate ground reaction forces.     

Maximum bilateral contractions are modified by neurally mediated interlimb effects

The force exerted by a single limb during a maximal bilateral contraction has been found to be less than the force associated with a maximal unilateral contraction. The purpose of this study was to determine whether this bilateral deficit is due to neural mechanisms. For one experiment, three groups of subjects (untrained, cyclists, and weight lifters) performed maximal one- or two-limb isometric tasks for which the two-limb combinations were either both legs or the left arm and the right leg. The untrained subjects exhibited a bilateral deficit, the cyclists did not, and the weight lifters produced a bilateral facilitation. Although the changes in electromyogram did not completely parallel the changes in force, variability in the filtered electromyogram associated with the maximal contraction was too great for reliable interpretation. The arm-leg task demonstrated that the bilateral deficit affects only homologous contralateral muscles. For the second experiment, two groups of subjects (bilateral deficit and bilateral facilitation) performed maximal left leg contractions while the right leg either rested or was activated with electrical stimulation. All subjects produced an increase in the maximal voluntary left leg force during right leg electromyostimulation. The magnitude of the increase was greatest for the bilateral facilitation subjects. These results suggest that interlimb interactions during maximal bilateral contractions are mediated by neural mechanisms.     

Repetitive Hops Induce Postactivation Potentiation in Triceps Surae as well as an Increase in the Jump Height of Subsequent Maximal Drop Jumps

Postactivation potentiation (PAP) has been defined as the increase in twitch torque after a conditioning contraction. The present study aimed to investigate the effectiveness of hops as conditioning contractions to induce PAP and increase performance in subsequent maximal drop jumps. In addition, we wanted to test if and how PAP can contribute to increases in drop jump rebound height. Twelve participants performed 10 maximal two-legged hops as conditioning contractions. Twitch peak torques of triceps surae muscles were recorded before and after the conditioning hops. Then, subjects performed drop jumps with and without 10 conditioning hops before each drop jump. Recordings included ground reaction forces, ankle and knee angles and electromyographic activity in five leg muscles. In addition, efferent motoneuronal output during ground contact was estimated with V-wave stimulation. The analyses showed that after the conditioning hops, twitch peak torques of triceps surae muscles were 32% higher compared to baseline values (P < 0.01). Drop jumps performed after conditioning hops were significantly higher (12%, P < 0.05), but V-waves and EMG activity remained unchanged. The amount of PAP and the change in drop jump rebound height were positively correlated (r² = 0.26, P < 0.05). These results provide evidence for PAP in triceps surae muscles induced by a bout of hops and indicate that PAP can contribute to the observed performance enhancements in subsequent drop jumps. The lack of change in EMG activity and V-wave amplitude suggests that the underlying mechanisms are more likely intramuscular than neural in origin.     

A cockroach that jumps

We report on a newly discovered cockroach (Saltoblattella montistabularis) from South Africa, which jumps and therefore differs from all other extant cockroaches that have a scuttling locomotion. In its natural shrubland habitat, jumping and hopping accounted for 71 per cent of locomotory activity. Jumps are powered by rapid and synchronous extension of the hind legs that are twice the length of the other legs and make up 10 per cent of the body weight. In high-speed images of the best jumps the body was accelerated in 10 ms to a take-off velocity of 2.1 m s(-1) so that the cockroach experienced the equivalent of 23 times gravity while leaping a forward distance of 48 times its body length. Such jumps required 38 μJ of energy, a power output of 3.4 mW and exerted a ground reaction force through both hind legs of 4 mN. The large hind legs have grooved femora into which the tibiae engage fully in advance of a jump, and have resilin, an elastic protein, at the femoro-tibial joint. The extensor tibiae muscles contracted for 224 ms before the hind legs moved, indicating that energy must be stored and then released suddenly in a catapult action to propel a jump. Overall, the jumping mechanisms and anatomical features show remarkable convergence with those of grasshoppers with whom they share their habitat and which they rival in jumping performance.     

The relationship between kinematic determinants of jump and sprint performance in division I women soccer players

The purpose of this study was to determine the relationship between measures of unilateral and bilateral jumping performance and 10- and 25-m sprint performance. Fifteen division I women soccer players (height 165 ± 2.44 cm, mass 61.65 ± 7.7 kg, age 20.19 ± 0.91 years) volunteered to participate in this study. The subjects completed a 10- and 25-m sprint test. The following jump kinematic variables were measured using accelerometry: sprint time, step length, step frequency, jump height and distance, contact time, concentric contact time, and flight time (Inform Sport Training Systems, Victoria, BC, Canada). The following jumps were completed in random order: bilateral countermovement vertical jump, bilateral countermovement horizontal jump, bilateral 40-cm drop vertical jump, bilateral 40-cm drop horizontal jump, unilateral countermovement vertical jump (UCV), unilateral countermovement horizontal jump, unilateral 20-cm drop vertical jump (UDV), and unilateral 20-cm drop horizontal jump (UDH). The trial with the best jump height or distance, reactive strength (jump height or distance/total contact time), and flight time to concentric contact time ratio (FT/CCT) was recorded to analyze the relationship between jump kinematics and sprint performance. None of the bilateral jump kinematics significantly correlated with 10- and 25-m sprint time, step length, or step frequency. Right-leg jump height (r = -0.71, p = 0.006, SEE = 0.152 seconds), FT/CCT (r = -0.58, p = 0.04, SEE = 0.176 seconds), and combined right and left-leg jump height (r = -0.61) were significantly correlated with the 25-m sprint time during the UCV. Right-leg FT/CCT was also significantly related to 25-m step length (r = 0.68, p = 0.03, SEE = 0.06 m) during the UDV. The combined right and left leg jump distance to standing height ratio during the UDH significantly correlated (r = -0.58) with 10-m sprint time. In comparison to bilateral jumps, unilateral jumps produced a stronger relationship with sprint performance.     

Surface electromyographic assessment of the effect of static stretching of the gastrocnemius on vertical jump performance

The purpose of this study was to investigate the effects of static stretching of the gastrocnemius muscle on maximal vertical jump performance using electromyographic activity (EMG) of the gastrocnemius musculature to record muscle activation during vertical jump performance. Fourteen healthy adults (8 men and 6 women) aged 18-34 years, who were familiar with the vertical jumping task and had no lower extremity injuries or any bone or joint disorders within the past year, served as participants for this study. After a brief warm-up, participants performed the following sequence: (a) three baseline maximal vertical jump trials, (b) 15 minutes of quiet sitting and three 30-second bilateral static stretches of the gastrocnemius muscles, and (c) 3 maximal vertical jump trials. Jump height data were collected using the Kistler force plate, while muscle activity was recorded during the jumping and stretching trials using a Noraxon telemetry EMG unit. Vertical jump height data as well as EMG values were averaged for the 3 trials and analyzed using paired t-tests for pre- and poststretching (alpha = 0.05). Vertical jump height was 5.6% lower when poststretch heights were compared with prestretch heights (t = -4.930, p < 0.005). Gastrocnemius EMG was 17.9% greater when the EMG during poststretch jumps was compared with prestretch jumps (t = 2.805, p < 0.02). The results from this study imply that, despite increased gastrocnemius muscle activity, static stretching of the gastrocnemius muscles had a negative effect on maximal jumping performance. The practical importance concerns coaches and athletes, who may want to consider the potential adverse effects of performing static stretching of the gastrocnemius muscles only before a jumping event, as jump height may be negatively affected. Future research is required to identify the mechanisms that affect vertical jump performance.     

Effective tempo of the step test for dynamic balance ability in the elderly

This study aimed to examine the reliability and sex- and age-related differences of step tests with stipulated tempos as well as to clarify useful test parameters and tempos. One hundred forty elderly people and fifty young adults conducted tapping and stepping tests, matching the tempo provided by a metronome. Both tests involve movements where the subject touches a sheet with both the right and left hands or right and left legs at a designated spot. Evaluation parameters were the time difference between the beep sound and the time at which the sheet was touched in both tests as well as two-leg support and one-leg support times in the step test. The trial-to-trial reliability of the parameters in both tests was high. The time differences of both 40 bpm tests in the elderly were larger in males than in females. In the step test, the time difference and two-leg support times of the elderly were larger, in the order of 40, 60, and 120 bpm, and the one-leg support time was less in 40 bpm than 60 bpm or 120 bpm. The one-leg support time of the young subjects was larger, in the order of 40, 60, and 120 bpm. A significant age-related difference was found in the 40 bpm and 60 bpm test, and the time difference and two-leg support time were larger in the elderly while the one-leg support time was larger in the young subjects. The time difference at 40 bpm in the elderly was larger in the step test than in the tap test. There was no significant difference between both tests in the young subjects. In conclusion, the step test with the slow tempo, because it requires a long one-leg support phase, is effective for evaluating dynamic balance in the elderly. The time difference and two-leg and one-leg support times are effective evaluation parameters of the step test.     

Influence of leg stiffness and its effect on myodynamic jumping performance.

The purposes of this study are: a) to examine the possibility of influencing the leg stiffness through instructions given to the subjects and b) to determine the effect of the leg stiffness on the mechanical power and take-off velocity during the drop jumps. A total of 15 athletes performed a series of drop jumps from heights of 20, 40 and 60 cm. The instructions given to the subjects were a) "jump as high as you can" and b) "jump high a little faster than your previous jump". The jumps were performed at each height until the athlete could not achieve a shorter ground contact time. The ground reaction forces were measured using a "Kistler" force plate (1000 Hz). The athletes body positions were recorded using a high speed (250 Hz) video camera. EMG was used to measure muscle activity in five leg muscles. The data was divided into 5 groups where group 1 was made up of the longest ground contact times of each athlete and group 5 the shortest. The leg and ankle stiffness values were higher when the contact times were shorter. This means that by influencing contact time through verbal instructions it is possible to control leg stiffness. Maximum center of mass take-off velocity the can be achieved with different levels of leg stiffness. The mechanical power acting on the human body during the positive phase of the drop jumps had the highest values in group 3. This means that there is an optimum stiffness value for the lower extremities to maximize mechanical power.     

Effect of forward trunk inclination on joint power output in vertical jumping

It is commonly accepted that vertical jump performance is a good indicator of maximal joint power. Some studies, however, have indicated that knee joint power output in the vertical jump is limited due to forward trunk inclination early in the push-off. The aim of this experimental study was to investigate the effect of forward trunk inclination on joint power output in vertical jumping. A group of 20 male subjects performed maximal vertical countermovement jumps from stance while minimizing the contribution of arm swing by holding their hands on their hips (arms akimbo). They also performed maximal jumps while holding the trunk as upright as possible throughout the jump, still holding the arms akimbo. Jump height, joint kinematics (angles), and joint kinetics (torque, power) were calculated. Jump height of vertical jumps while holding the trunk upright was 10% less than in normal jumps. Hip joint power was decreased by 37% while knee joint power was increased by 13%. Ankle joint power did not change. These results demonstrated that maximal jump performance does not necessarily represent maximal power of each individual joint. The implication is that jump performance may well be a good representation of overall joint power; it is, however, not an accurate measure to evaluate maximal individual joint power as part of contemporary training and rehabilitation methods.     

Dynamic regulation of leg vasomotor tone in patients with chronic heart failure.

We examined the central hemodynamic (n = 5) and leg blood flow (n = 9) responses to one- and two-leg bicycle exercise in nine ambulatory patients with chronic heart failure due to left ventricular systolic dysfunction (ejection fraction 17 +/- 9%). During peak one- vs. two-leg exercise, leg blood flow (thermodilution) tended to be higher (1.99 +/- 0.91 vs. 1.67 +/- 0.91 l/min, P = 0.07), whereas femoral arteriovenous oxygen difference was lower (13.6 +/- 3.1 vs. 15.0 +/- 2.9 ml/dl, P less than 0.01). Comparison of data from exercise stages matched for single-leg work rate during one- vs. two-leg exercise demonstrated that cardiac output was similar while both oxygen consumption and central arteriovenous oxygen differences were lower, indicating relative improvement in the cardiac output response at a given single-leg work rate during one-leg exercise. This was accompanied by higher leg blood flow (1.56 +/- 0.76 vs. 1.83 +/- 0.72 l/min, P = 0.02) and a tendency for leg vascular resistance to be lower (92 +/- 54 vs. 80 +/- 48 Torr.l-1.min, P = 0.08) without any change in blood lactate. These data indicate that, in patients with chronic heart failure, leg vasomotor tone is dynamically regulated, independent of skeletal muscle metabolism, and is not determined solely by intrinsic abnormalities in skeletal muscle vasodilator capacity. Our results suggest that relative improvements in central cardiac function may lead to a reflex release of skeletal muscle vasoconstrictor tone in this disorder.     

Reliability of leg muscle electromyography in vertical jumping

In this study we aimed to determine the reliability of the surface electromyography (EMG) of leg muscles during vertical jumping between two test sessions, held 2 weeks apart. Fifteen females performed three maximal vertical jumps with countermovement. The displacement of the body centre of mass (BCM), duration of propulsion phase (time), range of motion (ROM) and angular velocity of the knee and surface EMG of four leg muscles (rectus femoris, vastus medialis. biceps femoris and gastrocnemius) were recorded during the jumps. All variables were analysed throughout the propulsion and mid-propulsion phases. Intraclass correlation coefficients (ICC) for the rectus femoris, vastus medialis, biceps femoris and gastrocnemius were calculated to be 0.88, 0.70, 0.24 and 0.01, respectively. BCM, ROM and time values all indicated ICC values greater than 0.90, and the mean knee angular velocity was slightly lower, at 0.75. ICCs between displacement of the BCM and integrated EMG (IEMG) of the muscles studied were less than 0.50. The angular velocity of the knee did not correlate well with muscle activity. Factors that may have affected reliability were variations in the position of electrode replacement, skin resistance, cross-talk between muscles and jump mechanics. The results of this study suggest that while kinematic variables are reproducible over successive vertical jumps, the degree of repeatability of an IEMG signal is dependent upon the muscle studied.     

Design and Demonstration of a Locust-Like Jumping Mechanism for Small-Scale Robots

A jumping mechanism can be an efficient mode of motion for small robots to overcome large obstacles on the ground and rough terrain.In this paper,we present a 7 g prototype of locust-inspired jumping mechanism that uses springs,wire,reduction gears,and a motor as the actuation components.The leg structure and muscles of a locust or grasshopper were mimicked using springs and wire,springs for passive extensor muscles,and a wire as a flexor muscle.A small motor was used to slowly charge the spring through a lever and gear system,and a cam with a special profile was used as a clicking mechanism for quick release of elastic energy stored in the springs to create a sudden kick for a quick jump.Performance analysis and experiments were conducted for comparison and performance estimation of the jumping mechanism prototype.Our prototype could produce standing jumps over obstacles that were about 14 times its own size (approximate to 71 cm) and a jumping distance of 20 times its own size (approximate to 100 cm).     

The jump of Petrobius (Thysanura, Machilidae)

The jump of the sea-shore bristletails, Petrobius brevistylis and P. maritimus , has been investigated. A brief study of jumping distance and orientation showed that jumping behaviour was partly random, particularly with regard to the direction of a jump. A high speed cine camera was used to analyse both forward and backward jumps. The jumping action consists of a tail beat which reflects the strong depression of the posterior abdomen. This swings up the anterior part of the body, including the centre of gravity. The model suggested to explain this action proposes two movements spreading from either end of the bristletail: 1. A straightening of the abdomen starting posteriorly, 2. An increasing ventral curvature of the thorax starting anteriorly. Movement 1 will account for the raising of the centre of gravity, and the rapidity of movement 2 will determine the final direction of the jump.
The muscular basis of these movements has been discussed using the data of Manton (1972), Barlet (1967) and Bitsch (1973). A catapult system was proposed which depended on the dynamic balance between two abdominal muscular systems. It was suggested that the dorsal longitudinal muscles were antagonised by the deep oblique muscles. A short study of the energetics of jumping was made in order to estimate the times needed for sufficient energy to be stored for particular jumps. These times were then compared with known times spent by Petrobius in the cocked (energy storing) pre-jump position.     

Dynamics of the long jump

A mechanical model is proposed which quantitatively describes the dynamics of the centre of gravity (c.g.) during the take-off phase of the long jump. The model entails a minimal but necessary number of components: a linear leg spring with the ability of lengthening to describe the active peak of the force time curve and a distal mass coupled with nonlinear visco-elastic elements to describe the passive peak. The influence of the positions and velocities of the supported body and the jumper's leg as well as of systemic parameters such as leg stiffness and mass distribution on the jumping distance were investigated. Techniques for optimum operation are identified: (1) There is a minimum stiffness for optimum performance. Further increase of the stiffness does not lead to longer jumps. (2) For any given stiffness there is always an optimum angle of attack. (3) The same distance can be achieved by different techniques. (4) The losses due to deceleration of the supporting leg do not result in reduced jumping distance as this deceleration results in a higher vertical momentum. (5) Thus, increasing the touch-down velocity of the jumper's supporting leg increases jumping distance.     

Reliability and factorial validity of squat and countermovement jump tests

The primary aim of this study was to determine reliability and factorial validity of squat (SJ) and countermovement jump (CMJ) tests. The secondary aim was to compare 3 popular methods for the estimation of vertical jumping height. Physical education students (n = 93) performed 7 explosive power tests: 5 different vertical jumps (Sargent jump, Abalakow's jump with arm swing and without arm swing, SJ, and CMJ) and 2 horizontal jumps (standing long jump and standing triple jump). The greatest reliability among all jumping tests (Cronbach's alpha = 0.97 and 0.98) had SJ and CMJ. The reliability alpha coefficients for other jumps were also high and varied between 0.93 and 0.96. Within-subject variation (CV) in jumping tests ranged between 2.4 and 4.6%, the values being lowest in both horizontal jumps and CMJ. Factor analysis resulted in the extraction of only 1 significant principal component, which explained 66.43% of the variance of all 7 jumping tests. Since all jumping tests had high correlation coefficients with the principal component (r = 0.76-0.87), it was interpreted as the explosive power factor. The CMJ test showed the highest relationship with the explosive power factor (r = 0.87), that is, the greatest factorial validity. Other jumping tests had lower but relatively homogeneous correlation with the explosive power factor extracted. Based on the results of this study, it can be concluded that CMJ and SJ, measured by means of contact mat and digital timer, are the most reliable and valid field tests for the estimation of explosive power of the lower limbs in physically active men.     

The jumping mechanism of cicada Cercopis vulnerata (Auchenorrhyncha, Cercopidae): skeleton-muscle organisation, frictional surfaces, and inverse-kinematic model of leg movements

In Auchenorrhyncha, jumping is achieved by metathoracic muscles which are inserted into the trochanter of the hind leg. The synchronisation of movements of the hind legs is a difficult problem, as the leg extension that produces the jump occurs in less than 1 ms. Even slight asynchrony could potentially result in failure of a jump. Both the synchronisation of the movements of a pair of jumping legs, and their stabilisation during a jump, seem to be important problems for small jumping insects. The present study was performed in order to clarify some questions of the functional morphology of the leafhopper jumping mechanism. It is based on skeleton-muscle reconstruction, high-speed video recordings, transmission (TEM) and scanning electron microscopic (SEM) investigations of the cuticle, together with 3D inverse-kinematic modelling of angles and working zones of hind leg joints of cicada Cercopis vulnerata (Cercopidae). The complete extension of the hind leg takes less than 1 ms, which suggests that the jump is powered not only by the muscle system, but also by an elastic spring. Histological staining and fluorescence microscopy showed resilin-bearing structures, responsible for elastic energy storage, in the pleural area of the metathorax. Synchronisation of hind leg movements may be aided by microtrichia fields that are located on the medial surface of each hind coxa. In Auchenorrhyncha, hind coxae are rounded in their anterior and lateral parts, whereas medial parts are planar, and contact each other over a rather large area. The inverse-kinematic model of propulsive leg movements was used to draw the surface outlined by the medial surface of the coxa, during the jump movement. This is a cone surface, faced with its bulged-in side, medially. Surfaces outlined by the movements of both right and left coxae overlap in their anterior and posterior positions. In both extreme positions, coxae are presumably connected to each other by coupled microtrichia fields. Thus, in extreme positions, both coxae can be moved synchronously.     

蹲跳、反向跳和下落跳的膝关节屈伸肌群肌电信号分析

目的：通过观察肌电图（EMG）的变化,了解运动员与普通中学生在纵跳过程中,膝关节屈伸肌群工作特点,为运动员科学选材提供依据。方法：30名男女青少年运动员和30名男女普通中学生进行各种形式纵跳（蹲跳、反向跳、下落跳）,测试膝关节屈伸肌群的EMG变化情况。结果：主动肌（股外肌）EMG的变化存在性别差异,随着下肢工作强度的增加,男运动员积分肌电图（iEMG)和平均功率频率（Fmean)均没有显著变化,女运动员iEMG增加,Fmean没有显著变化,对抗肌（股二头肌）,随着下肢工作强度的增加。青少年运动员EMG活动变化较小,而普通中学生的EMG活动明显增加。结论：在增加工作负荷的过程中,男运动员膝关节伸肌群以提高效率为主,女运动员以提高肌肉的募集数量为主;运动员的对抗肌协调水平高于普通中学生。     

Low and moderate plyometric training frequency produces greater jumping and sprinting gains compared with high frequency

The purpose of this study was to examine the effect of 3 different plyometric training frequencies (e.g., 1 day per week, 2 days per week, 4 days per week) associated with 3 different plyometric training volumes on maximal strength, vertical jump performance, and sprinting ability. Forty-two students were randomly assigned to 1 of 4 groups: control (n = 10, 7 sessions of drop jump (DJ) training, 1 day per week, 420 DJs), 14 sessions of DJ training (n = 12, 2 days per week, 840 DJs), and 28 sessions of DJ training (n = 9, 4 days per week, 1680 DJs). The training protocols included DJ from 3 different heights 20, 40, and 60 cm. Maximal strength (1 repetition maximum [1RM] and maximal isometric strength), vertical height in countermovement jumps and DJs, and 20-m sprint time tests were carried out before and after 7 weeks of plyometric training. No significant differences were observed among the groups in pre-training in any of the variables tested. No significant changes were observed in the control group in any of the variables tested at any point. Short-term plyometric training using moderate training frequency and volume of jumps (2 days per week, 840 jumps) produces similar enhancements in jumping performance, but greater training efficiency (approximately 12% and 0.014% per jump) compared with high jumping (4 days per week, 1680 jumps) training frequency (approximately 18% and 0.011% per jump). In addition, similar enhancements in 20-m-sprint time, jumping contact times and maximal strength were observed in both a moderate and low number of training sessions per week compared with high training frequencies, despite the fact that the average number of jumps accomplished in 7S (420 jumps) and 14S (840 jumps) was 25 and 50% of that performed in 28S (1680 jumps). These observations may have considerable practical relevance for the optimal design of plyometric training programs for athletes, given that a moderate volume is more efficient than a higher plyometric training volume.