Abstract
This study aims to examine the effect of plyometric training on leg muscle strength, kicking speed, and agility of pencak silat athletes. The background of this study is based on the need to improve athlete performance through effective training methods. Plyometric training is known
Education, Faculty of Teacher and Education, Universitas Pendidikan Muham- madiyah Sorong, Indonesia * Correspondence: yudhafebrianta@ump.ac.id Abstract: This study aims to examine the effect of plyometric training on leg muscle strength, kicking speed, and agility of pencak silat athletes. The background of this study is based on the need to improve athlete performance through effective training methods. Plyometric training is known for its explosive movements that can increase muscle strength and speed. This research method involved a sample of pencak silat athletes who underwent a plyometric training program for eight weeks. Leg muscle strength measurements were carried out using a vertical jump test, kicking speed was assessed based on the number of kicks per minute, and agility was evaluated through a shuttle run test. The results showed a significant increase in both performance metrics. After eight weeks, there was a significant increase in leg muscle strength as measured by vertical jump height (sig = 0.001). In addition, kicking speed also increased significantly in the right leg (sig = 0.001) and left leg (sig = 0.041), as seen from the higher number of kicks per minute. However, athlete agility showed no significant improvement (sig = 0.71). Based on the results of special agility training. In conclusion, plyometric training has been shown to be an effective training method to improve key athletic attributes in pencak silat athletes. These significant increases in leg muscle strength, kicking speed, and agility contributed to improvements in the athletes’ overall performance. These findings emphasize the importance of incorporating plyometric training into the routine training regimen of martial arts athletes to achieve optimal athletic development and better competitive performance. Keywords: Plyometric Exercise, Leg Muscle Power, Kick Speed, Agility, Pencak Silat Citation: Febrianta Y., Yuwono P.H., Darodjat, Dedy Irawan D., Putro D.E., Ismoko A.P., Dewangga M.W., Amal A.I., Nugraheni I, Pratiwi D.C., Muslim A.H., Mudayat, Wijaya H.H., Wilaksono B., Amarseto B., Kusworo Y.A., Sirada A., Firmansyah M.W., Kurniawan A., Putro W.A.S. – The Effect of Plyometric Exercise on Leg Muscle Power, Kick Speed and Agility of Pencak Silat Athletes Balneo and PRM Research Journal 2025, 16(4): 920 Academic Editor(s): Constantin
Putro D.E., Ismoko A.P., Dewangga M.W., Amal A.I., Nugraheni I, Pratiwi D.C., Muslim A.H., Mudayat, Wijaya H.H., Wilaksono B., Amarseto B., Kusworo Y.A., Sirada A., Firmansyah M.W., Kurniawan A., Putro W.A.S. – The Effect of Plyometric Exercise on Leg Muscle Power, Kick Speed and Agility of Pencak Silat Athletes Balneo and PRM Research Journal 2025, 16(4): 920 Academic Editor(s): Constantin Munteanu Reviewer Officer: Viorela Bembea Production Officer: Camil Filimon Received: 05.11.2025 Published: 30.12.2025 Reviewers: Roxana Bistriceanu Cristina Popescu Publisher’s Note: Balneo and PRM Research Journal stays neu- tral with regard to jurisdictional claims in published maps and in- stitutional affiliations. Copyright: © 2025 by the authors. Submitted for open-access publica- tion under the terms and conditi- ons of the Creative Commons At- tribution (CC BY) license (https://creativecommons.org/li- censes/by/4.0/).
Balneo and PRM Research Journal 2025, 16, 4 2 of 8 1. Introduction Pencak silat is a traditional Indonesian martial art that has developed into a multifaceted discipline encompassing elements of self-defense, art, culture, and com- petitive sport [1]. Originating from various regions across the Indonesian archipelago, pencak silat reflects local wisdom and philosophical values such as respect, discipline, and harmony between physical strength and mental composure [2]. In recent decades, this martial art has gained international recognition through organizations such as the International Pencak Silat Federation (PERSILAT), and has been featured in global sporting events including the Southeast Asian (SEA) Games and the Asian Games. This expansion underscores its transformation from a traditional heritage practice into a modern, standardized sport governed by specific rules and performance criteria [3]. As a combat sport, success in pencak silat competition depends not only on technical mastery and tactical awareness but also on an athlete’s physical fitness, par- ticularly in aspects such as muscle strength, explosive power, agility, balance, and co- ordinatio [4]. Among these, lower limb muscle power and agility play a pivotal role. Powerful and explosive leg movements enable athletes to execute rapid offensive ac- tions such as kicks, sweeps, and leaps with high force and precision, while agility allows them to quickly evade, counter, or reposition themselves during dynamic exchanges [5]. These attributes are crucial in maintaining dominance in both attacking and de- fensive phases of combat, where milliseconds can determine victory or defeat. Lower limb muscle power refers to the capacity of leg muscles to generate max- imal force in a short duration, typically measured through explosive actions such as vertical jumps, sprints, or rapid kicks [6]. his power results from efficient recruitment of fast-twitch muscle fibers, neuromuscular coordination, and elastic energy utilization in tendons. In pencak silat, leg power directly influences the speed and impact of strikes, the height and stability of leaps, and the overall dynamism of movement [7]. Agility, on the other hand, encompasses the ability to rapidly change direction, accelerate or decelerate, and maintain body control under variable and unpredictable movement de- mands [8]. For
and elastic energy utilization in tendons. In pencak silat, leg power directly influences the speed and impact of strikes, the height and stability of leaps, and the overall dynamism of movement [7]. Agility, on the other hand, encompasses the ability to rapidly change direction, accelerate or decelerate, and maintain body control under variable and unpredictable movement de- mands [8]. For a pencak silat athlete, agility supports quick transitions between offen- sive and defensive stances, effective feints, and timely dodging of attacks. Therefore, improvements in both power and agility can collectively enhance performance effi- ciency and competitive readiness. Plyometric exercise has been identified as one of the most effective training methods to improve explosive power and agility. This form of exercise involves a rapid sequence of muscle stretching (eccentric phase) followed immediately by contraction (concentric phase), a mechanism known as the stretch-shortening cycle (SSC) [9]. Typi- cal plyometric activities include jump squats, bounding drills, depth jumps, and sprint starts, all designed to increase the force and speed of muscle contractions [10]. Physio- logically, plyometric training enhances neuromuscular activation, increases the rate of force development, and improves muscle elasticity—factors that are directly related to power and agility output [11]. Numerous studies across various sports such as basketball, soccer, and athlet- ics have demonstrated the effectiveness of plyometric training in enhancing muscle power and agility performance indicators [12]. However, research specifically focusing on pencak silat athletes remains limited. Considering the technical and tactical de- mands of pencak silat, it is reasonable to hypothesize that plyometric training could produce similar or even greater benefits in this population, given the sport’s heavy re- liance on lower limb explosiveness and rapid directional changes [13]. This study aims to investigate the effects of plyometric exercise on lower limb muscle power and agility in pencak silat athletes. By measuring changes in these attrib- utes before and after a period of plyometric training, the research seeks to determine
Balneo and PRM Research Journal 2025, 16, 4 3 of 8 the effectiveness of this training method. The specific objectives include assessing the increase in muscle power, evaluating improvements in agility, and analyzing the over- all impact on athletic performance. The results of this research are expected to contribute significantly to the field of sports science, particularly in the context of martial arts training. By providing em- pirical evidence on the benefits of plyometric exercise for pencak silat athletes, this study can help inform training practices and program designs. Moreover, it can high- light the potential of incorporating plyometric exercises into the regular training regi- men of pencak silat athletes to enhance their competitive edge. In conclusion, this study will explore the role of plyometric exercise in improv- ing lower limb muscle power and agility among pencak silat athletes. The findings are anticipated to offer practical recommendations for coaches and athletes aiming to en- hance their performance through targeted training interventions. By advancing our un- derstanding of effective training methods, this research aims to support the continued development and success of pencak silat athletes on both national and international stages. 2. Materials and Methods 2.1. Research Design This study employed a quantitative experimental design using a one-group pre-test and post-test approach [14]. The purpose of this design was to evaluate the effect of an eight-week plyometric training intervention on lower limb muscle power, kick speed, and agility among pencak silat athletes. The pre-test and post-test measure- ments were conducted to compare the athletes’ performance before and after the train- ing program, allowing for an objective assessment of the training’s effectiveness. 2.2. Participants The study involved 45 pencak silat athletes who were active members of the Pencak Silat Team of Universitas Muhammadiyah Purwokerto (UMP). The participants consisted of both male and female athletes aged between 18 and 25 years. A total sam- pling technique was applied, meaning that all available team members who met the inclusion criteria were selected as research subjects. The inclusion criteria were as follows: 1) Athletes in good general health and free from any illness or medical
Muhammadiyah Purwokerto (UMP). The participants consisted of both male and female athletes aged between 18 and 25 years. A total sam- pling technique was applied, meaning that all available team members who met the inclusion criteria were selected as research subjects. The inclusion criteria were as follows: 1) Athletes in good general health and free from any illness or medical condition that could interfere with training performance. 2) Athletes who had no current or recent musculoskeletal injuries, particularly in the lower extremities. 3) Athletes who were willing to participate voluntarily and complete the entire train- ing program. The exclusion criteria included: 1) Athletes with a history of severe muscle, ligament, or knee joint injuries. 2) Participants who failed to complete more than 10% of the training sessions. 3) Individuals who experienced injury or illness during the intervention period. Prior to data collection, all participants received a detailed explanation of the study’s purpose and procedures, and written informed consent was obtained. Ethical approval was granted by the Health Research Ethics Committee of Universitas Muham- madiyah Purwokerto. 2.3. Research Procedure The research procedure consisted of three main stages: preliminary assessment (pre-test), plyometric training intervention, and final assessment (post-test) [15].
Balneo and PRM Research Journal 2025, 16, 4 4 of 8 2.3.1. Preliminary Assessment (Pre-test) At the beginning of the study, demographic and anthropometric data—includ- ing age, gender, height, and body weight—were collected. A basic health screening was conducted to ensure that all participants were physically fit to undergo the exercise program. Following the screening, baseline performance tests were carried out: • Lower limb muscle power was assessed using the Vertical Jump Test [16]. Each par- ticipant stood with feet shoulder-width apart and performed three maximal vertical jumps, with a brief rest between attempts. The highest jump height (in centimeters) was recorded as the final result. • Kick speed was evaluated by asking participants to perform continuous roundhouse kicks (tendangan sabit) for one minute. The total number of successful kicks was counted and recorded. • Agility was measured using the Shuttle Run Test (4 × 10 meters) [14]. The time re- quired to complete the course was measured using a stopwatch, and the best of two attempts was used for analysis. 2.3.2. Plyometric Training Intervention The plyometric training program was administered for eight weeks, three ses- sions per week on non-consecutive days, with a duration of approximately 60 minutes per session (warm-up, main exercise, and cool-down). To provide a more detailed over- view of the intervention, the complete exercise progression is presented in Table 1. Table 1. Plyometric Intervention Week Exercises Sets Repetitions / Distance Progression Focus 1–2 Squat jumps 3 10 reps Initial adaptation to explosive movement 1–2 Lateral bounds 3 8 reps each side Frontal plane strength and power 1–2 Sprint 10 m 4 4 trials Acceleration development 3–4 Box jumps 4 8 reps Increased vertical power demand 3–4 Lateral bounds 4 10 reps each side Load and volume progression 3–4 Sprint 15 m 4 4 trials Increased neuromuscular speed requirement 5–6 Depth jumps 4 6 reps Introduction of stretch-short- ening-cycle challenge 5–6 Bounding hops 4 15 m × 4 sets Reactive elastic strength 5–6 Sprint 20 m 5 4 trials High-intensity speed component 7–8 Depth jumps 5 8 reps Maximum power intensity 7–8 Bounding hops 5 20
volume progression 3–4 Sprint 15 m 4 4 trials Increased neuromuscular speed requirement 5–6 Depth jumps 4 6 reps Introduction of stretch-short- ening-cycle challenge 5–6 Bounding hops 4 15 m × 4 sets Reactive elastic strength 5–6 Sprint 20 m 5 4 trials High-intensity speed component 7–8 Depth jumps 5 8 reps Maximum power intensity 7–8 Bounding hops 5 20 m × 4 sets Increased plyometric distance 7–8 Shuttle sprint change-of-direction 5 4 rounds Integration of reactive directional speed 2.3.3. Post-Test Assessment After the completion of the eight-week program, all participants repeated the same tests performed during the pre-test phase—vertical jump, kick speed, and shuttle run—using identical procedures and equipment. The post-test results were then com- pared with pre-test data to determine the effectiveness of the plyometric training pro- gram.
Balneo and PRM Research Journal 2025, 16, 4 5 of 8 2.4. Data Analysis Data obtained from the pre-test and post-test measurements were analyzed us- ing paired sample t-tests to evaluate significant differences before and after the inter- vention. Statistical analyses were conducted using the Statistical Package for the Social Sciences (SPSS) version 23 (IBM Corp., Armonk, NY, USA). The level of significance was set at p < 0.05. Descriptive statistics (mean ± standard deviation) were also calcu- lated for each variable to describe the overall characteristics of the data set. 3. Results Table 2. Respondents' Characteristics Variable Mean (SD) Age (years) 22,27±2,4 Body Height (cm) 167,9± 9,23 Body Weight (kg) 62,3± 7,31 IMT 23,47±2,58 Time became athlete (years) 6,85±1,75 Number of exercise in one week 3,5±0,42 Based on the data obtained, the study involved a total of 45 pencak silat athletes from the University of Muhammadiyah Purwokerto who actively participate in re- gional and national-level tournaments. The participants had an average age of 22.27 ± 2.40 years, with a mean height of 167.9 ± 9.23 cm and an average body weight of 62.3 ± 7.31 kg. The calculated body mass index (BMI) was 23.47 ± 2.58, which falls within the normal range according to WHO classification. On average, the athletes had 6.85 ± 1.75 years of experience in pencak silat train- ing and competition, indicating a well-trained and experienced group. In terms of train- ing frequency, participants reported attending structured training sessions 3.5 ± 0.42 times per week, consistent with typical conditioning schedules for competitive pencak silat athletes. All participants were active team members regularly involved in the offi- cial training programs organized by the university’s pencak silat club. These characteristics demonstrate that the study sample represents a popula- tion of young adult athletes in good physical condition, with adequate training experi- ence and regular exercise habits, thus suitable for participation in a controlled plyome- tric training intervention. Table 3. Average Research Results Variable Pre-test Post-test Sig Vertical Jump 28,1 30,9 0,001 Kick Speed Right Foot 26,8 28,5 0,001 Left Foot 26,3 26,9 0,041 Agility 16,2 16,1 0,072 Based
tion of young adult athletes in good physical condition, with adequate training experi- ence and regular exercise habits, thus suitable for participation in a controlled plyome- tric training intervention. Table 3. Average Research Results Variable Pre-test Post-test Sig Vertical Jump 28,1 30,9 0,001 Kick Speed Right Foot 26,8 28,5 0,001 Left Foot 26,3 26,9 0,041 Agility 16,2 16,1 0,072 Based on the data presented in Table 3, there was a noticeable improvement in lower limb muscle power as indicated by the vertical jump test. The mean vertical jump height increased from 28.1 cm in the pre-test to 30.9 cm in the post-test, with a p-value of 0.001 (p < 0.05), indicating a statistically significant improvement. This result sug- gests that the eight-week plyometric training program effectively enhanced the explo- sive power of the lower extremity muscles among pencak silat athletes. In terms of kick speed, both the right and left legs showed improvements fol- lowing the training intervention. The right leg increased from 26.8 to 28.5 kicks per minute with a p-value of 0.001, indicating a statistically significant change. Similarly, the left leg increased from 26.3 to 26.9 kicks per minute, with a p-value of 0.041, also showing a significant improvement, albeit to a lesser extent than the right leg. These
Balneo and PRM Research Journal 2025, 16, 4 6 of 8 results suggest that plyometric training contributes positively to neuromuscular per- formance, allowing for faster and more coordinated lower limb movements that are essential in pencak silat kicking techniques. However, the results were different for agility performance. The mean time required to complete the shuttle run slightly decreased from 16.2 seconds in the pre- test to 16.1 seconds in the post-test, but the p-value of 0.072 (p > 0.05) indicates that the change was not statistically significant. This finding suggests that the plyometric train- ing program did not produce a meaningful improvement in agility within the given training duration and structure. Overall, the findings indicate that plyometric exercise had a significant effect on lower limb muscle power and kick speed, but not on agility. The improvement in vertical jump and kick speed may be attributed to the nature of plyometric movements, which primarily target the enhancement of the stretch-shortening cycle (SSC), resulting in greater force production and faster muscle contraction. In contrast, the lack of significant improvement in agility may be due to the specific characteristics of the training program, which focused more on vertical and linear explosive movements rather than multi-directional speed and change-of-direc- tion drills typically required to improve agility. Future training programs might con- sider integrating specific agility-based plyometric exercises or sport-specific move- ment patterns to produce more comprehensive performance enhancements. 3. Discussion Plyometric training, also known as plyometrics, is a well-established and ef- fective method to enhance lower limb muscle power and explosive movement perfor- mance, particularly in actions that involve rapid force production such as vertical jumping and kicking [7]. This training method is widely applied in sports that demand speed, power, and quick reaction times, including martial arts such as pencak silat. Plyometric exercises are based on the stretch-shortening cycle (SSC) principle, in which muscles store elastic energy during the eccentric (lengthening) phase and release it rap- idly during the concentric (shortening) phase. This physiological mechanism allows muscles to generate greater force and improve movement efficiency [15]. Numerous studies have demonstrated that a 6-