In this paper, the authors explored the effects of unilateral and bilateral plyometric training on single and double-leg jumping performance, maximal strength, and rate of force development (RFD).
Fifteen moderately trained subjects were randomly assigned to either a unilateral (U, n = 7) or bilateral group (B, n = 8). Both groups performed maximal effort plyometric leg exercises 2 times per week for 6 weeks. The B group performed all exercises with both legs, whereas the U group performed half the repetitions with each leg so that total exercise volume was the same. Jumping performance was assessed by CounterMovement Jumps (CMJs) and drop jumps (DJs), whereas maximal isometric leg press strength and RFD were measured before and after training for each leg separately and both legs together.
The results were that Unilateral plyometric training was more effective at increasing both single- and double-leg jumping performance, isometric leg press maximal force, and RFD when compared with bilateral training.
Journal of Strength and Conditioning Research VOLUME 33 | NUMBER 3 | MARCH 2019