Effects of Upper and Lower Body Plyometric Training on Kickboxing Anaerobic Speed Test Performance

This study aimed to compare the effects of upper- and lower-body plyometric training on anaerobic performance in elite male kickboxers. Thirty-two national-level athletes were randomly assigned to one of two training groups: one focusing on upper-body exercises (e.g., medicine ball throws, explosive push-ups), and the other on lower-body exercises (e.g., squat jumps, depth jumps). Both groups continued their regular kickboxing training while performing the additional plyometric training three times per week over 12 weeks.

Anaerobic performance was measured using the Kickboxing Anaerobic Speed Test (KAST), which assesses sport-specific punching and kicking combinations under time pressure. Pre- and post-intervention assessments included KAST best time, total time, and fatigue index.

The results showed that while both training programs improved performance, the lower-body training group achieved greater improvements in speed and power. These findings suggest that explosive strength in the legs plays a critical role in kickboxing performance, especially for actions like kicking and stabilizing during punching.

This trial highlights the importance of lower-body plyometric exercises for enhancing combat sport performance and may help coaches design more effective training plans for elite-level kickboxers.

Inclusion criteria

• Male participants aged 18 to 35 years
• At least 5 years of structured kickboxing training
• Active competition status within the last 3 years
• Minimum of one national or international medal in the past 2 years
• Provided written informed consent

Exclusion criteria

• No formal kickboxing training history
• No competitive activity in the last 3 years
• No documented medal success at national or international level
• Failure to meet informed consent or ethical participation requirements