This randomized controlled trial will compare the effects of upper-limb explosive plyometric training and TheraBand-based power training on sprint swimming performance in competitive swimmers. Participants will be randomly allocated to either an explosive plyometric training group or a TheraBand-based power training group. Both groups will continue their routine aquatic training while completing their assigned dry-land training program for eight weeks. Outcomes including 50-meter freestyle performance, Medicine Ball Throw Test performance, and 15-meter sprint time will be assessed at baseline and after completion of the intervention. The study aims to determine which upper-limb training approach is more effective for improving sprint swimming performance.
Male competitive swimmers.
At least 2 years of swimming training experience.
Training at least 3 sessions per week.
Willing to participate in the study and provide informed consent.
Musculoskeletal injury within the past 3 months.
Neurological disorders.
Cardiovascular disorders.
Current participation in structured resistance or plyometric training programs outside the study.
Parallel
Closed-Chain Explosive Plyometric Training
Other interventionParticipants will perform a structured upper-limb explosive plyometric training program three times per week for eight weeks in addition to their routine aquatic training. The program will include explosive push-ups, medicine ball chest passes, overhead medicine ball throws, plyometric push-ups, and other upper-limb power drills using progressive overload.
Open-Chain TheraBand-Based Power Training
Other interventionParticipants will perform a structured upper-limb power training program using progressive TheraBand resistance three times per week for eight weeks in addition to their routine aquatic training. Exercises will target the shoulder girdle, upper arm, and scapular stabilizers through controlled movements related to freestyle swimming. Resistance will be progressively increased according to participants' performance and tolerance.
50-Meter Freestyle Time
Time in seconds required to complete the 50-meter freestyle time trial, measured at baseline and after completion of the 8-week intervention. Lower time indicates better sprint swimming performance.
15-Meter Sprint Time
Time in seconds required to complete the 15-meter sprint, measured at baseline and after completion of the 8-week intervention. Lower time indicates better sprint start performance.
Medicine Ball Throw Distance
Distance achieved in the Medicine Ball Throw Test, measured at baseline and after completion of the 8-week intervention. Greater distance indicates greater upper-limb power.
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