Effects of Plyometric Training on Muscle Power and Physical Performance of Athletes: A Systematic Literature Review Based on PRISMA Method

This study aims to systematically review the effects of plyometric training on muscle power and physical performance of athletes based on previous empirical studies. The research employed a Systematic Literature Review (SLR) approach using the PRISMA (Preferred Reporting Items for Systematic Reviews and Meta-Analyses) guideline. Data were collected from four major academic databases: Scopus, PubMed, Google Scholar, and SINTA, covering publications from 2016 to 2024. Following the identification, screening, eligibility, and inclusion phases, a total of 15 studies met the inclusion criteria and were analyzed. The findings consistently indicate that plyometric training significantly improves lower body power, explosive strength, sprint speed, and change-of-direction ability across various sports such as soccer, basketball, volleyball, and futsal. The most effective training frequency was found to be 2–3 sessions per week over a period of 6–10 weeks. These findings support the integration of plyometric exercises in structured athletic training programs. From a sport management perspective, the results emphasize the importance of evidence-based planning in designing effective physical development programs for athletes. In conclusion, plyometric training is a highly effective method to enhance athletic performance when applied systematically and progressively