Effects of Upper and Lower Body Plyometric Training on Kickboxing Anaerobic Speed Test Performance

Overview

This study examined the effects of two different types of jump training-one focused on the upper body and the other on the lower body-on the athletic performance of elite male kickboxers. Over a 12-week period, athletes followed specific exercise programs designed to increase explosive power in either the arms or the legs, while continuing their normal kickboxing training. Researchers used a special performance test called the Kickboxing Anaerobic Speed Test (KAST), which measures how fast and powerfully athletes can punch and kick over a short time. The results showed that while both training methods improved performance, the group that did lower-body jump training (e.g., leg-focused exercises) showed greater gains. This suggests that strong and explosive legs play a key role in powerful strikes and quick movements in kickboxing. In summary, lower-body jump training is more effective than upper-body jump training in improving sport-specific speed and power in elite male kickboxers.

This study aimed to compare the effects of upper- and lower-body plyometric training on anaerobic performance in elite male kickboxers. Thirty-two national-level athletes were randomly assigned to one of two training groups: one focusing on upper-body exercises (e.g., medicine ball throws, explosive push-ups), and the other on lower-body exercises (e.g., squat jumps, depth jumps). Both groups continued their regular kickboxing training while performing the additional plyometric training three times per week over 12 weeks. Anaerobic performance was measured using the Kickboxing Anaerobic Speed Test (KAST), which assesses sport-specific punching and kicking combinations under time pressure. Pre- and post-intervention assessments included KAST best time, total time, and fatigue index. The results showed that while both training programs improved performance, the lower-body training group achieved greater improvements in speed and power. These findings suggest that explosive strength in the legs plays a critical role in kickboxing performance, especially for actions like kicking and stabilizing during punching. This trial highlights the importance of lower-body plyometric exercises for enhancing combat sport performance and may help coaches design more effective training plans for elite-level kickboxers.