Aquatic Versus Land-Based Plyometric Exercises on Vertical Jump Performance and Landing Mechanics

"Participants will perform traditional plyometric exercises on land aimed at improving lower-body power and neuromuscular performance.~Exercises:~1. Box Jumps: Jumping onto a box of progressively higher levels to build explosive strength.~2. Depth Jumps: Stepping off a box and immediately jumping vertically upon landing.~3. Jump Squats: Explosive vertical jumps starting from a squat position.~4. Lateral Bounding: Jumping side-to-side to enhance lateral agility.~5. Broad Jumps: Maximal horizontal jumps for distance.~6. Tuck Jumps: Jumping while bringing knees to the chest in mid-air."

"Participants will perform plyometric exercises in a shallow pool, with the water depth fixed at the xiphoid process level (chest height). Greater peak mechanical power was observed for jumps performed in the water and was influenced by immersion depth.~Exercises:~1. Box Jumps: Jumping onto a box of progressively higher levels to build explosive strength.~2. Depth Jumps: Stepping off a box and immediately jumping vertically upon landing.~3. Jump Squats: Explosive vertical jumps starting from a squat position.~4. Lateral Bounding: Jumping side-to-side to enhance lateral agility.~5. Broad Jumps: Maximal horizontal jumps for distance.~6. Tuck Jumps: Jumping while bringing knees to the chest in mid-air.~Key Points:~* Encouraged to perform movements explosively while applying maximal effort.~* Proper execution is emphasized to maintain biomechanical integrity even in the water environment.~* Water temperature: 25-28 °"

"Participants will follow a general conditioning routine that does not include plyometric exercises.~Exercises:~1. Bodyweight squats.~2. Lunges.~3. Core stability exercises (e.g., planks, bridges).~4. General cardio activities such as light jogging or cycling."