Pengaruh Kombinasi Latihan Plyometric Unilateral dan Bilateral terhadap Power Tungkai Atlet Futsal Remaja
DOI:
https://doi.org/10.31539/cfrrxf08Abstract
This study aimed to examine the effect of combined unilateral and bilateral plyometric training on leg power improvement in adolescent futsal athletes. A pre-experimental one-group pretest-posttest design was used, involving 21 male futsal extracurricular athletes aged 15–18 years at SMAN 1 Padalarang, selected through purposive sampling. The combined unilateral-bilateral plyometric program was administered for six weeks with 16 sessions, and leg power was measured using the triple hop jump test. The Paired Sample t-Test showed a significance value of 0.000 (p < 0.05) for both left and right legs, with mean increases of 0.28 m (4.40%) on the left leg and 0.25 m (3.85%) on the right leg. It is concluded that combined unilateral and bilateral plyometric training significantly improves leg power in adolescent futsal athletes and can serve as an alternative physical training program in futsal extracurricular coaching.
Keywords: Adolescent Athletes, Bilateral Plyometric, Futsal, Leg Power, Unilateral Plyometric.
References
Ammar Santoso, G., Berliana, & Mulyana, B. (2021). Penggunaan rating of perceived exertion dalam berbagai komponen biomotor latihan. Jurnal Kepelatihan Olahraga, 13, 41–45. https://doi.org/10.17509/jko-upi.v13i1.51888
Aprtianto, F., Sidik, D. Z., & Nurcahya, Y. (2024). The effect of plyometric methods on increasing leg power in sprint athletes. Adiraga, 10(2), 01–09. https://doi.org/10.36456/adiraga.v10i2.8832
Asimakidis, N. D., Mukandi, I. N., Beato, M., Bishop, C., & Turner, A. N. (2024). Assessment of strength and power capacities in elite male soccer: a systematic review of test protocols used in practice and research. in sports medicine (Vol. 54, Number 10, pp. 2607–2644). Springer Science and Business Media Deutschland GmbH. https://doi.org/10.1007/s40279-024-02071-8
Behm, D. G., Kay, A. D., Trajano, G. S., Alizadeh, S., & Blazevich, A. J. (2021). Effects of stretching on injury risk reduction and balance. Journal of Clinical Exercise Physiology, 10(3), 106–116. https://doi.org/10.31189/2165-6193-10.3.106
Behm, D. G., Young, J. D., Whitten, J. H. D., Reid, J. C., Quigley, P. J., Low, J., Li, Y., Lima, C. D., Hodgson, D. D., Chaouachi, A., Prieske, O., & Granacher, U. (2017). Effectiveness of traditional strength vs. Power training on muscle strength, power and speed with youth: a systematic review and meta-analysis. In Frontiers in Physiology (Vol. 8, Number JUN). Frontiers Media S.A. https://doi.org/10.3389/fphys.2017.00423
Bogdanis, G. C., Tsoukos, A., Kaloheri, O., Terzis, G., Veligekas, P., & Brown, L. E. (2019). Comparison between unilateral and bilateral plyometric training on single-and double-leg jumping performance and strength. National Strength and Conditioning Association, 33. https://doi.org/doi: 10.1519/JSC.0000000000001962.
Cao, J., Xun, S., Zhang, R., & Zhang, Z. (2024). Effects of unilateral, bilateral and combined plyometric jump training on asymmetry of muscular strength and power, and change-of-direction in youth male basketball players. Journal of Sports Science and Medicine, 23(4), 754–766. https://doi.org/10.52082/jssm.2024.754
Drouzas, V., Katsikas, C., Zafeiridis, A., Jamurtas, A. Z., & Bogdanis, G. C. (2020). Unilateral plyometric training is superior to volume-matched bilateral training for improving strength, speed and power of lower limbs in preadolescent soccer athletes. Journal of Human Kinetics, 74(1), 161–176. https://doi.org/10.2478/hukin-2020-0022
Falahudin, A., Rismayadi, A., & Novian, G. (2025). The effect of adding core stability training to plyometric training on increasing jump height in basketball athletes. Journal of Physical Education Health and Sport, 12(1), 126–131. https://doi.org/10.15294/jpehs.v12i1.29607
Gardani, M. H., Komarudin, K., Saputra, M. Y., Novian, G., & Pasang, S. (2026). The relationship between psychological coping skills and fear of failure in senior male futsal athletes hubungan antara psychological coping skills dengan fear of failure atlet. Jurnal Santifik, 24(2), 93–100. https://doi.org/10.58222/js.v24i2.697
Guan, Y., Bredin, S. S. D., Taunton, J., Jiang, Q., Wu, N., & Warburton, D. E. R. (2023). Predicting the risk of injuries through assessments of asymmetric lower limb functional performance: a prospective study of 415 youth taekwondo athletes. Orthopaedic Journal of Sports Medicine, 11(8). https://doi.org/10.1177/23259671231185586
Gunawan, G. (2018). Hubungan power tungkai dan kelincahan denganketerampilan menggiring bolapada permainan futsal. Jurnal Speed, 1, 30–39. https://doi.org/10.35706/speed.v1i1.1496
Juskia, J., & Sidik, D. Z. (2017). Pengaruh metode repetisi dalam latihan plyometrics single-leg speed hop terhadap peningkatan power endurance tungkai pada cabang olahraga futsal. Jurnal Kepelatihan Olahraga, 10(2), 1–11. https://doi.org/10.17509/jko-upi.v10i2.15724
Moran, J., Ramirez-Campillo, R., Liew, B., Chaabene, H., Behm, D. G., García-Hermoso, A., Izquierdo, M., & Granacher, U. (2021). Effects of vertically and horizontally orientated plyometric training on physical performance: a meta-analytical comparison. In Sports Medicine (Vol. 51, Number 1, pp. 65–79). Springer Science and Business Media Deutschland GmbH. https://doi.org/10.1007/s40279-020-01340-6
Naser, N., Ali, A., & Macadam, P. (2017). Physical and physiological demands of futsal. Journal of Exercise Science and Fitness, 15(2), 76–80. https://doi.org/10.1016/j.jesf.2017.09.001
Novian, G., Sidik, D. Z., Purnamasari, I., & Rosdiana, F. (2024). Complex training methods and maximal strength : an experimental study on judo athletes. Jurnal Pendidikan Jasmani, Olahraga Dan Kesehatan, 12(3), 166–170. https://doi.org/10.23887/jjp.v12i3.93729
Parmadi, M., Wigunani, S. A., Setia Budi, A., Murtiansyah, W., & Susanto, A. (2022). Correlation between limb muscle exploitative strength to futsal shooting ability. Jurnal Moderasi Olahraga, 2(2). https://doi.org/10.53863/mor.v0i00
Pembayun, D. L., Wiriawan, O., & Setijono, H. (2018). Pengaruh latihan jump to box, depth jump dan single leg depth jump terhadap peningkatan kekuatan otot tungkai dan power otot tungkai. Jurnal SPORTIF : Jurnal Penelitian Pembelajaran, 4(1), 87. https://doi.org/10.29407/js_unpgri.v4i1.12006
Perwira Yustika, G., Iswati, S., & Subagyo, A. (2019). Futsal’s inside human sport physiology : a literatures description. Journal of Physical Education, 6(2), 34–42. https://doi.org/10.15294/JPEHS.V6I2.20658
Ramirez-Campillo, R., Sanchez-Sanchez, J., Gonzalo-Skok, O., Rodríguez-Fernandez, A., Carretero, M., & Nakamura, F. Y. (2018). Specific changes in young soccer player’s fitness after traditional bilateral vs. unilateral combined strength and plyometric training. Frontiers in Physiology, 9. https://doi.org/10.3389/fphys.2018.00265
Reid, A., Birmingham, T. B., Stratford, P. W., Alcock, G. K., & Giffin, R. (2019). Hop testing provides a reliable and valid outcome measure during rehabilitation after anterior cruciate ligament reconstruction background and purpose. www.ptjournal.org
Sidik, D. Z., L.Pesurnay, P., & Afari, L. (2019). Pelatihan Kondisi Fisik. PT. REMAJA ROSDAKARYA.
Sofwatillah, Risnita, Jailani, M. S., & Arestya Saksitha, D. (2024). Tehnik analisis data kuantitatif dan kualitatif dalam penelitian ilmiah. Journal Genta Mulia, 15, 77–91. https://ejournal.stkipbbm.ac.id/index.php/gm
Spyrou, K., Freitas, T. T., Marín-Cascales, E., & Alcaraz, P. E. (2020). Physical and physiological match-play demands and player characteristics in futsal: a systematic review. In Frontiers in Psychology (Vol. 11). Frontiers Media S.A. https://doi.org/10.3389/fpsyg.2020.569897
Stochi de Oliveira, R., & Borin, J. P. (2021). Monitoring and behavior of biomotor skills in futsal athletes during a season. Frontiers in Psychology, 12. https://doi.org/10.3389/fpsyg.2021.661262
Stolberg, M., Sharp, A., Comtois, A. S., Lloyd, R. S., Oliver, J. L., & Cronin, J. (2016). Triple and quintuple hops: utility, reliability, asymmetry, and relationship to performance. www.nsca-scj.com
Suchomel, T. J., Nimphius, S., & Stone, M. H. (2016). The importance of muscular strength in athletic performance. In Sports Medicine (Vol. 46, Number 10, pp. 1419–1449). Springer International Publishing. https://doi.org/10.1007/s40279-016-0486-0
Sugiyono. (2023). Metode Penelitian Kuantitatif, Kualitatif, dan R&D. Penerbit CV. Alfabeta: Bandung.
Susanti, R., Sidik, D. Z., Hendrayana, Y., & Wibowo, R. (2021). Latihan pliometrik dalam meningkatkan komponen fisik: a systematic review. Journal of Sport Science and Education, 06(2), 156–171. https://doi.org/10.26740/jossae.v6n2
Villanueva-Guerrero, O., Lozano, D., Roso-Moliner, A., Nobari, H., Lago-Fuentes, C., & Mainer-Pardos, E. (2024). Effects of different strength and velocity training programs on physical performance in youth futsal players. Heliyon, 10(10). https://doi.org/10.1016/j.heliyon.2024.e30747
Wang, Y. C., & Zhang, N. (2016). Effects of plyometric training on soccer players. In Experimental and Therapeutic Medicine (Vol. 12, Number 2, pp. 550–554). Spandidos Publications. https://doi.org/10.3892/etm.2016.3419
Yang, G., Chen, W., Qi, D., Zhang, J., & Men, Z. (2024). The effects of a 6-week plyometric and sprint interval training intervention on soccer player’s physical performance. Journal of Sports Science and Medicine, 23(3), 526–536. https://doi.org/10.52082/jssm.2024.526
Yolanda, S., & Bahtra, R. (2023). Analisis keterampilan teknik dasar futsal pemain futsal putri Padang futsal akademi (PFA) kota Padang. Jurnal Speed (Sport, Physical Education, Empowerment), 6(01), 67–72. https://doi.org/10.35706/jurnalspeed.v6i01.8780
Zhang, F., Liu, Y., Shi, S., Wang, H., Liu, J., & Yeremenko, O. (2026). Comparative effects of unilateral and bilateral plyometric training on physical fitness in adolescent team-sport athletes: a systematic review and meta-analysis. Frontiers in Physiology, 17. https://doi.org/10.3389/fphys.2026.1820331
Zhang, Z., Qu, W., Peng, W., Sun, J., Yue, J., Guan, L., Lu, M., & Li, D. (2025). Effect of unilateral and bilateral plyometric training on jumping, sprinting, and change of direction abilities: a meta-analysis. BMC Sports Science, Medicine and Rehabilitation, 17(1). https://doi.org/10.1186/s13102-025-01113-6
Downloads
Published
Issue
Section
License
Copyright (c) 2026 Yaris Zulfan Ibrahim
This work is licensed under a Creative Commons Attribution-NonCommercial 4.0 International License.
