Effects of plyometric training on explosive power and swimming performance in adolescent swimmers: a systematic review and meta-analysis with dose-response analysis.

TL;DR

A systematic review found moderate-to-large positive effect sizes suggesting plyometric training may boost explosive power and sprint performance in adolescent swimmers, particularly near peak growth velocity, but none of these findings reached statistical significance and confidence intervals were wide.

What the study found

Plyometric training targets the stretch-shortening cycle, the rapid loading and unloading of muscles that powers explosive movements. For swimmers, this matters most during the starting block, wall turns, and short sprints where lower-limb power directly translates to performance. A new systematic review and meta-analysis examined whether structured plyometric programs actually deliver results in adolescents aged 10-18 years.

The researchers searched six major databases and compiled data from controlled trials. They found that point estimates for dry-land explosive power measures (like vertical jump height or force production) and short-distance swimming performance showed moderate-to-large positive effects when plyometric training was included in training plans. The effects appeared larger in swimmers around the circa-peak height velocity (PHV) stage, the window of accelerated growth during adolescence when neuromuscular adaptations may be particularly responsive. This developmental timing matters because it aligns with established principles of long-term athletic development.

However, critical caveats weaken these findings substantially. When the researchers applied their primary statistical test (Hartung-Knapp analysis), none of the pooled effect sizes reached statistical significance. The confidence intervals were wide enough that the true effect could plausibly be much smaller than the point estimates suggested, or even absent entirely. This is the key limitation: the current body of evidence cannot confirm that plyometric training significantly improves these outcomes, only that larger positive effects appear more likely than negative ones based on the studies reviewed.

Transfer of gains to longer-distance swimming performance was smaller in magnitude, suggesting that plyometric benefits may be specific to the explosive movements required in sprints rather than the sustained efforts in middle and distance events. The authors appropriately framed their findings as preliminary and hypothesis-generating, explicitly recommending larger, better-controlled studies before confident claims can be made.

What this means for you

If you coach adolescent swimmers or train yourself in this age group, these results do not yet justify restructuring programs solely on the basis of plyometric training efficacy. Instead, they suggest it is reasonable to trial plyometric work, particularly with swimmers near their growth spurt, and monitor individual responses. The emerging pattern around developmental timing is scientifically sound but requires confirmation.

For practical implementation, recognize that plyometric training carries injury risk if performed with poor technique or excessive volume, especially in younger athletes whose connective tissues are still developing. Any program should progress conservatively, prioritize movement quality over intensity, and be integrated into a comprehensive training plan alongside swimming-specific work, resistance-training components, and adequate recovery.

The lack of transfer to distance events suggests that sprint-specific power work and endurance work target different adaptations. Allocate training resources according to your event focus: explosive power work may offer clearer benefits for 50m and 100m swimmers than for distance specialists.

Study details

Sources

Systematic review and meta-analysis on plyometric training effects in adolescent swimmers: https://pubmed.ncbi.nlm.nih.gov/42717379/