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Dergiler / Türk Spor ve Egzersiz Dergisi / 2026 / Cilt: 28 Sayı: 2

Taekwondo Sporcularında Plyometrik Egzersizin Sıçrama, Sprint ve Çeviklik Performansı Üzerindeki Etkisi

Effect of Plyometric Exercise on Agility, Sprint, and Jump Performance in Taekwondo Athletes

Mine Taşkın(SELCUK UNIVERSITY, BEYŞEHİR ALİ AKKANAT VOCATIONAL SCHOOL OF APPLIED SCIENCES)0000-0002-6120-8935
Maya Budak0000-0001-6209-0935
İbrahim Halil Şahin(İSTANBUL ESENYURT ÜNİVERSİTESİ, BEDEN EĞİTİMİ VE SPOR YÜKSEKOKULU)0000-0002-8455-4574
Halil Taşkın(SELCUK UNIVERSITY)0000-0002-1618-2123
Sayfa
431–442
Yayın Tarihi
2026-08-31
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⚡ TL;DR(1 Cümlede Hızlı Çıkarım)

Bu nedenle, antrenörler özellikle alt ekstremite güç çıkışını artırmayı hedefleyen sporcular için egzersiz programlarına plyometrik içerik entegre etmeyi düşünebilirler.

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Amaç & Hipotez:Bu çalışmanın amacı, 8 haftalık plyometrik egzersizin (PE) elit tekvando sporcularında yatay sıçrama (HJ), dikey sıçrama (VJ), sprint ve çeviklik performansları üzerindeki etkilerini analiz etmektir.
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Temel Bulgular & Veri:EG; n = 5 erkek; 20.51±1.81 yaş ve 5 kadın; 20.01±2.85 yaş; CG; n = 6 erkek; 19.89±2.21 yaş ve 4 kadın; 20.85±1.75 yaş.
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Sonuç & Katkı:Bu nedenle, antrenörler özellikle alt ekstremite güç çıkışını artırmayı hedefleyen sporcular için egzersiz programlarına plyometrik içerik entegre etmeyi düşünebilirler.
🔬Tür:Araştırma Makalesi
📍Kapsam:Genişletilmiş Akademik Örneklem
⚙️Değişkenler:Çeviklik · sıçrama · plyometrik egzersiz

Özet

Bu çalışmanın amacı, 8 haftalık plyometrik egzersizin (PE) elit tekvando sporcularında yatay sıçrama (HJ), dikey sıçrama (VJ), sprint ve çeviklik performansları üzerindeki etkilerini analiz etmektir. Yirmi elit tekvando sporcusu çalışmaya dahil edildi ve rastgele iki gruba ayrıldı: deney grubu (EG) ve kontrol grubu (CG). EG; n = 5 erkek; 20.51±1.81 yaş ve 5 kadın; 20.01±2.85 yaş; CG; n = 6 erkek; 19.89±2.21 yaş ve 4 kadın; 20.85±1.75 yaş. Sporcular 8 hafta boyunca olağan egzersizlerini tamamladılar ve EG'deki sporcular haftada üç kez plyometrik egzersiz programına (PE) katıldılar. Egzersiz öncesi ve sonrası ölçümler arasında HJ, VJ, sprint (10 ve 30 m) ve pro-çeviklik (PA) testi yer aldı. HJ, VJ ve 10 m sprint testlerinde anlamlı bir “zaman” etkisi (sırasıyla etki büyüklükleri 4,90, 4,68 ve 3,24) (p 0,05). Standart tekvando programına eklenen sekiz haftalık plyometrik egzersiz, elit tekvando sporcularında yatay sıçrama, dikey sıçrama, kısa mesafe (10 m) sprint performansını ve çevikliği iyileştirmiş, ancak orta mesafe (30 m) sprint performansını artırmamıştır. Bu nedenle, antrenörler özellikle alt ekstremite güç çıkışını artırmayı hedefleyen sporcular için egzersiz programlarına plyometrik içerik entegre etmeyi düşünebilirler.

Abstract

The aim of this study was to analyze the effects of 8-week plyometric exercise (PE) on horizontal jumping (HJ) and vertical jumping (VJ), sprint, and agility performances in elite taekwondo athletes. Twenty elite taekwondo athletes were recruited and randomly assigned as two groups experimental group (EG) and control group (CG). EG; n = 5 men; 20.51±1.81 years and 5 women; 20.01±2.85 years and CG; n = 6 men; 19.89±2.21 years and 4 women; 20.85±1.75 years. Athletes completed their usual exercise for 8 weeks, and those in the EG added (PE) program three times a week. Pre and Post exercise measurements included HJ, VJ, sprint (10 and 30 m), and pro-agility (PA) test. Regarding HJ, VJ, and 10 m sprint there were a significant “time” effect (effect sizes, respectively, 4.90, 4.68, and 3.24) (p 0.05). Eight weeks of PE added to the standard taekwondo program improved HJ, VJ, short-distance (10 m) sprint performance, and agility in elite taekwondo athletes, but did not enhance middle-distance (30 m) sprint performance. Therefore, coaches may consider integrating plyometric content into their exercise programs, especially for athletes who aim to increase lower extremity power output.

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Bu Makaleye Atıf Yap

Taşkın, M., Budak, M., Şahin, İ. H., Taşkın, H., *, M. T. (2026). Taekwondo Sporcularında Plyometrik Egzersizin Sıçrama, Sprint ve Çeviklik Performansı Üzerindeki Etkisi. Türk Spor ve Egzersiz Dergisi, Cilt: 28 Sayı: 2, 431–442. https://doi.org/10.15314/tsed.1928239

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