Participants in this group will undergo a plyometric training protocol at a known effective volume that is expected to induce changes in lower limb strength, power, and muscle activity.

Participants in this group will undergo a plyometric training protocol at a lower volume than the Volume Training Group, aiming to determine if a lower volume still leads to significant improvements in lower limb strength, power, and muscle activity.

Participants in this group will not undergo any plyometric training and will serve as a comparison to assess the natural progression of lower limb strength, power, and muscle activity without intervention.

The plyometric training program will last for 4 weeks, with three sessions per week. The plyometric exercises will be performed immediately after a warm-up. The program will incorporate bilateral, unilateral, acyclic, cyclic, horizontal, vertical, lateral, and diagonal movements involving both slow and fast movements.

Each session will include 4-5 plyometric exercises, with 2-10 sets per exercise and 1-10 repetitions per set. The training volume will progressively increase from the 1st to the 2nd week and then the intensity will increase while the volume decreases from the 3rd to the 4th week in both intervention groups. However, the final volume will vary by 50% between the groups.

level of lower limb muscle strength during an instrumented sit to stand test

level of lower limb muscle power during an instrumented sit to stand test

level of lower limb electromyographic activity during an instrumented sit to stand test