uticaj pliometrijskog treninga na razvoj eksplozivne snage nogu ...

Proceedings 2011. (2012), Vol 3, ISSN 1986-8146 

www.sportkon.com 

UTICAJ PLIOMETRIJSKOG TRENINGA NA RAZVOJ 

EKSPLOZIVNE SNAGE NOGU 

INFLUENCE OF PLYOMETRIC TRAINING ON THE 

DEVELOPMENT OF LEG EXPLOSIVE STRENGTH 

PRELIMINARY REPORT 

PRETHODNO SAOP[TENJE 

Aleksandar Draganović 1 and Sa{a Markovi} 1 

1 

Student master studija, Fakultet fizičkog vaspitanja i sporta, Univezitet Banja Luka, 

Bosna i Hercegovina 

Master student, Faculty of Physical Education and Sport, University of Banja Luka, 

Bosnia and Herzegovina 



UDK: 796.012.114 

Summary 

During the six weeks’ experimental period, junior basketball 

players were divided into two groups, experimental and the 

control one, and respectively submitted to different training 

treatments. Along the regular technical and tactical trainings, 

experimental group also trained twice a week according to 

the model of plyometric training. Control group did only 

technical and tactical trainings during the same period. The 

purpose of this research was to test the influence of the 

plyometric training on the explosive muscle strength of leg 

muscle extensors. Three main variables were observed during 

the test, represented by three tests of motoric abilities. 

Examinees were tested in following disciplines: 20 meters 

sprint, triple jump and a vertical jump from the standstill 

(Sergeant Test). By comparing the results of initial and final 

measurements, the improvement in all three tests in the 

control group is clearly visible due to the influence of plyometric 

training. The importance in 20 meters sprint test and 

the Sergeant test is one hundred percent (p=.00). The research 

has confirmed the positive influence of plyometric training 

on the development of junior basketball players’ muscle 

extensors explosive strength. 

Key words: plyometric, stretch-shortening cycle, junior 

basketball players, explosive strength 

Introduction 

Plyometrics represents a method for explosive strength development. 

Many sportspersons and trainers have noticed 

the improvements due to plyometric exercises, so they 

became integral part of their training programs as well as the 

important factor in program making and development. The 

principle lying behind the plyometrics is the sudden strength 

increase. For example, one of the typical plyometric exercises 

is consecutive vertical jump, as well as depth jumps. 

The method is called plyometrics, i.e. plyometric training 

(lat. ply =increase; Eng. metric). Plyometric training uses the 

gravity force to create sudden muscle extension during the 

landing in order to create potential elastic energy to perform 

Sažetak 

U periodu od {est nedelja, ko{arka{i juniorskog uzrasta 

podjeljeni u dvije grupe, eksperimentalnu i kontrolnu, bili 

su podvrgnuti različitim trenažnim tretmanima. Eksperimentalna 

grupa je pored redovnih tehničko-taktičkih treninga, 

trenirala i po modelu pliometrijskog treninga dva puta 

sedmično. Kontrolna grupa u istom periodu imala je samo 

tehničko-taktičke treninge. Cilja ovog istraživanja bilo je 

testiranje uticaja sadržaja pliometrijskog treninga na eksplozivnu 

snagu mi{ića opružača nogu. U toku eksperimenta 

posmatrane su tri varijable, odnosno tri motorička testa. 

Ispitanici su testirani na: sprint na 20 m, troskok i skok u vis 

iz mjesta (Sardžent test). Upoređivanjem rezultata sa inicijalnih 

i finalnih mjerenja jasno se uočava poboljšanje rezultat 

na sva tri testa kontrolne grupe, zbog uticaja pliometrijskog 

treninga. U testovima sprint na 20 m i Sardžent testu postignuta 

značajnost je stoprocentna (p=0,00). Istraživanje je 

potvrdilo pozitivan uticaj pliometrijskog metoda treninga na 

razvoj eksplozivne snage opružača ko{arka{a juniora. 

Ključne riječi: pliometrija, ciklus izduživanja i skraćivanja, 

ko{arka{i juniori, eksplozivna snaga 

Uvod 

Pliometrija je metod za razvijanje eksplozivne snage. Mnogi 

sportisti i treneri su uvidjeli pobolj{anja svojih sposobnosti 

zahvaljujući pliometrijskim vježbama, tako da su pliometrijske 

vježbe integrisali u svoje trening-programe gdje su 

postali značajan faktor u planiranju i pravljenju programa. 

Princip koji stoji iza pliometrije je nagli porast snage. Na 

primjer, tipična pliometrijska vježba je uzastopno skakanje 

u vis, kao i dubinski skokovi. Metoda se naziva pliometrija, 

odnosno pliometrijski trening (lat. ply = povećanje; engl. 

metric = mera). Pliometrijski trening iskori{ćava silu gravitacije 

za brzo istezanje mi{ića pri doskoku da bi se pri tome 

stvorila potencijalna elastična energija za {to efikasniju rea- 

183

Draganovi}, A. & Markovi', S.: INFLUENCE OF PLYOMETRIC TRAINING ... Proceedings 2011, 183–188 



the landing concentric phase as efficiently as possible. The 

basic purpose of plyometric training is the development of 

as greater as possible reactive force. 

Plyometric exercises are important for the training process 

because they use all the aptitudes of the muscle stretchshortening 

cycle (SSC). Elastic muscle components are capable 

to storage energy during the stretch phase (landing), 

so that energy can be used during the muscle contraction 

phase (i.e. landing shortening). The SSC was discovered 

during the realization that body parts are constantly submitted 

to stretch force. Running, walking and jumping are 

typical examples of human movement, which show how 

external forces (gravity force) stretch muscles. During the 

stretch phase, the muscle operates in an eccentric way, and 

afterwards in a concentric one. In the eccentric phase, the 

muscles have to be active during the stretching. The combination 

of the eccentric and concentric muscle action makes 

natural feature of muscle function called stretch-shortening 

cycle (SSC) (Norman & Komi 1979; Komi 1984, 2000). This 

type of muscle function also includes the phase of pre-activation. 

SSC has clearly expressed function of performance 

increase during the final phase (concentric contractions) in 

comparison to isolated concentric contractions. When the 

period between stretching and shortening is different, there 

is also a difference between the created forces of SSC of 

knee extension. When there is no pause between the contractions, 

the greater force is clearly visible in the concentric 

phase. 

From all above mentioned, it can be concluded that the 

purpose of this work is to determine to what extent plyometric 

training influences the development of junior basketball 

players’ muscle extensors explosive strength. 

lizaciju koncentrične faze odskoka. Osnovna svrha pliometrijskog 

treninga jeste razvoj {to veće reaktivne sile. 

Pliometrijske vježbe su značajne za trenažni proces zbog 

toga jer koriste pogodnosti ciklusa izduživanja i skraćivanja 

(Stretch-Shortening Cycle – SSC) u mi{ićima. Elastična komponenta 

mi{ića je u mogućnosti da uskladi{ti energiju za 

vrijeme istezanja (doskoka), pa se ta energija može koristiti 

za vrijeme kontrakcije mi{ića (skraćivanja tj. odraza). Do SSC 

se do{lo iz zapažanja da su dijelovi tijela konstantno izloženi 

uticaju sila rastezanja. Trčanje, hodanje i skakanje su tipični 

primjeri u ljudskom kretanju, kako spolja{nja sila 

(gravitacije) izdužuje mi{iće. U fazi izduživanja mi{ić djeluje 

ekscentrično, a posle nje koncentrično . U ekscentričnoj 

fazi mi{ići moraju biti aktivni tokom izduživanja. Kombinaciaj 

ekscentrične i koncentrične mi{ićne akcije čini prirodni 

oblik mi{ićne funkcije nazvan ciklus izduživanja i skraćivanja 

(Stretch-Shortning Cycle, SSC) (Norman i Komi 1979; Komi 

1984, 2000). Ovaj tip mi{ićne funkcije takođe uključuje i 

fazu preaktivacije. SSC ima jasno izraženu funkciju povećanja 

učinka za vrijeme finalne faze (koncentrične kontrakcije) 

u poređenju sa izolovanom koncentričnom kontrakcijom. 

Kada je period između izduživanja i skraćivanja različit 

postoji razlika u stvorenoj sili pri SSC pri ekstenziji koljena 

kod ljudi. Kada nema pauze između kontrakcija veća sila je 

jasno vidljiva u koncentričnoj fazi. 

Iz prethodno navedenog proizilazi i cilj ovog rada koji je bio 

da se utvrdi u kolikoj mjeri sadržaji pliometrisjkog treninga 

utiču na razvoj eksplozivne snage opružača nogu kod ko{arka{a 

juniora. 

Methods 

Sample of respondents 

Test groups consist of 23 junior basketball players, members 

of BC “Radnik” Bijeljina and BC “Plus” Bijeljina. All the 

examinees are of normal health status, and are divided into 

two groups: experimental and control one. 

Sample of variables 

Chosen variables were adjusted to the age of examinees and 

the subject of this research, and are reflected in motoric tests 

which estimate explosive leg muscle strength. 

• 20 meters sprint (T20M) 

• Triple jump (TRS) 

• Vertical jump (SAR) 

Testing was conducted in a school hall on the parquet surface. 

Every examinee wore sports uniform. There were two examiners 

needed. Used equipment consisted of: meter, 

stopwatch, mat and spring board. Every examinee performed 

the test three times, and only the best results were registered. 

Reserach procedures 

During the six weeks’ period, experimental group trained 

on the basis of plyometric training two times a week, while 

control group had regular technical and tactical trainings. 

The program of plyometric training used in this research 

consisted of different jumps from the standstill and movement, 

hops, skips, jumps on the boxes etc. During the first 

week, the examinees performed exercises in two series of 

Metode 

Uzorak ispitanika 

Uzorak ispitanika čine dvadeset i tri ko{arka{a juniorskog 

uzrasta, članovi KK »Radnik« Bijeljina i KK »Plus« Bijeljina. 

Svi ispitanici su normalnog zdravstvenog statusa, podjeljeni 

u dvije grupe: eksperimentalnu i kontrolnu. 

Uzorak varijabli 

Izabrane varijable su prilagođene uzrastu ispitanika i predmetu 

ovog istraživanja, a to su motorički testovi koji procjenjuju 

eksplozivnu snagu mi{ića nogu. 

• Sprint na 20 metara (T20M) 

• Troskok (TRS) 

• Skok u vis iz mjesta (SAR) 

Testiranje je sprovedeno u {kolskoj sali na parketnoj podlozi. 

Svaki ispitanik je bio u sportskoj opremi. Za testiranje su 

bila potreba dva mjerioca. Kori{teni rekviziti su bili: metar, 

{toperica, strunjače i odskočna daska. Svi testovi su demonstrirani 

i obja{njeni prije izvođenja. Svaki ispitanik izvodio 

je test tri puta, a registrovan je najboji postignuti rezultat. 

Procedure istraživanja 

U periodu od {est sedmica eksperimentalna grupa trenirala 

je po modelu pliometrijskog treninga dva puta sedmično, 

dok je kontrolna grupa imala redovne tehničko-taktičke 

treninge. Program pliometrijskog treninga kori{tenog u ovom 

istraživanju sastojao se od različitih skokova u mjestu i u 

kretanju, poskoka, preskoka, skokova na sanduk itd. Tokom 

prve sedmice programa ispitanici su vježbe izvodili u dvije 

184

Draganovi}, A. i Markovi}, S.: UTICAJ PLIOMETRIJSKOG TRENINGA... Zbornik radova 2011, 183–188 

8 to 10 repetitions within each series. At the beginning of 

the program, the easier exercises dominated, while they 

became more complicated and there were more repetitions 

as examinees improved, reaching 10 to 15 repetitions. In 

the first week, easier exercises like skips or hops on the 

basketball board dominated, with around 100 contacts with 

the ground. In the sixth week, more complex exercises of a 

greater intensity (jump on the bench, wave jumps, quad 

jump) prevailed, while the number of contacts with the 

ground increased to 150. In order to familiarize examinees, 

all exercises were explained and demonstrated before. 

Statistical analysis 

All the data attained in this research are going to be processed 

using descriptive and comparative statistical analysis. Using 

descriptive analysis of the complete specimen, arithmetic 

mean and standard deviation will be determined. Within 

the range of comparative statistics, t-test for independent 

specimens for comparison of average values of initial and 

final measurements between each groups was applied. p


Results of final measurements 

Rezultati finalnih mjerenja 



Tables 3 and 4 show results obtained during the final measurement 

for experimental and control group. Both specimens 

include descriptive and comparative statistic. It is noticeable 

that the results of the final measurement show important 

statistical improvement in the results of experimental group 

in all three tests, while the control group remained at the 

similar level where it was at the initial measurement. 

Tabela 3: Deskriptivna analiza finalnog mjerenja kontrolne i eksperimentalne grupe 

Table 3: Descriptive analysis of the final measurements of control and experimental group 

U Tabelama 3 i 4 prikazani su rezultati dobijeni na inicijalnom 

mjerenju za eksperimentalnu i kontrolnu grupu. Za oba 

uzorka obrađena je deskriptivna i komparativna statistika. 

Uočavamo da je na finalnom mjerenju ekspreimentalna 

grupa statistički značajno pobolj{ala svoje rezultate u sva tri 

testa, dok je kontrolna ostala na približnom nivou kao na 

inicijalnom mjerenju 

Varibale 

N M SD CV 

Con. Exp. Con. Exp. Con. Exp. Con. Exp. 

T20 (sec) 10 13 3.76 3.09 .17 .23 .040 .07 

TRS (cm) 10 13 631.00 679.90 41.53 42.09 .060 .06 

SAR (cm) 10 13 45.60 52.54 6.70 4.31 .015 .08 

Legend/Legenda: N – Number of respondents (Broj ispitanika); M – Sample mean (Aritmeti~ka 

sredina); SD - Standard deviation (Standardna devijacija); CV - Coefficient of variation 

(Koeficijent varijacije); Con. - Control group (Kontrolna grupa); Exp. - Experimental group 

(Eksperimentalna grupa); T20 - 20 meters sprint (Sprint na 20 metara); TRS - Triple jump 

(Troskok); SAR - Vertical jump (Skok u vis iz mjesta). 

Tabela 4: Komparativna analiza finalnog mjerenja kontrolne i eksperimentalne grupe 

Table 4: Comparative analysis of final measurement in control and experimental group 

Variable Con. Exp. t p 

T20 (sec) 3.76 3.09 7.38 .000 

TRS (cm) 631.00 679.90 -2.78 .000 

SAR (cm) 45.60 52.54 5.38 .000 

Legend/Legenda: t - Student's distribution - Studenova distribucija; p - Probability (Vjerovatno}a); 

Con. - Control group (Kontrolna grupa); Exp. - Experimental group (Eksperimentalna grupa); 

T20 - 20 meters sprint (Sprint na 20 metara); TRS - Triple jump (Troskok); SAR - Vertical 

jump (Skok u vis iz mjesta). 

Slika 1: Značajnost razlika aritmetičkih sredina testa sprint 

na 20 metara ispitanika eksperimentalne i kontrolne 

grupe u inicijalnom i finalnom mjerenju 

Figure 1: Importance of differences in arithmetic means of 

20m sprint test on the examinees in the experimental 

and control group during the initial and the final measurement 

4.5 

Slika 2: Značajnost razlika aritmetičkih sredina testa Troskok 

ispitanika eksperimentalne i kontrolne grupe u 

inicijalnom i finalnom mjerenju 

Figure 2: Importance of differences in arithmetic means in 

triple jump test on the examinees in the experimental 

and control group during the initial and final measurement 

690.00 

4 

680.00 

3.5 

670.00 

3 

660.00 

2.5 

2 

1.5 

Initial 

Final 

650.00 

640.00 

630.00 

Initial 


1 

620.00 

0.5 

610.00 

0 

Control 

Experimental 

600.00 

Control 

Experimental 

Discussion 

The research being conducted in a form of an experiment, 

the results of the initial measurements showed that the groups 

were homogeneous and that methodological requirements 

for valid research were met. Due to that fact, every statisti- 

Diskusija 

Po{to je istraživanje realizovano u formi eksperimenta sa 

paralelnim grupama, rezultati inicijalnih mjerenja su pokazali 

da su grupe homogene i da je zadovoljen metodolo{ki 

186

Draganovi}, A. i Markovi}, S.: UTICAJ PLIOMETRIJSKOG TRENINGA... Zbornik radova 2011, 183–188 

cally important difference that might appear in the results 

of groups during the initial measurement was attributed to 

the application of plyometric training process on the experimental 

group. 

zahtjev za validno istraživanje. Stoga svaka statistički značajna 

razlika koja bi eventualno nastala u rezultatima između 

grupa na finalnom mjerenju, pripisuje se primjeni pliometrijskog 

trenažnog procesa na eksperimentalnu grupu. 

Slika 31: Značajnost razlika aritmetičkih sredina Sardžent testa ispitanika eksperimentalne i kontrolne grupe u inicijalnom 

i finalnom mjerenju 

Figure 3: Importance of the differences in arithmetic means on the Sergeant test on the examinees of the experimental 

and control group during the initial and final measurement 

54.00 

52.00 



50.00 

48.00 

46.00 

Initial 


44.00 

42.00 

By comparing the results obtained during the initial measurement, 

it is noticeable that groups were not statistically different 

in average values in all three tests. Values in M Sergeant 

Test during the initial measurement were almost identical. 

Concerning other two tests, it can be noticed that the variability 

of results in both tested groups are nearly the same. 

Nevertheless, the final measurement shows completely 

different results. Application of experimental treatment 

changed average values in all three tests within the experimental 

group, while the results of the control group remained 

on the same level as on the initial measurement. A hundred 

percent importance (p=.000) was achieved in all three tests. 

Especially important improvement was noticed in the vertical 

jump from a standstill (Sergeant Test) because basketball 

players are familiar with that activity and they use it very 

often during trainings and matches, so there was a fear of 

poorer improvement during the training process. 

As opposed to a 20m sprint and triple jump, where there 

are multiple contacts with the ground and where the ability 

of muscles to stretch and shorten more quickly is emphasized, 

the vertical jump from a standstill has no ground contact and 

SSC cycle’s influence is smaller. This fact makes the improvement 

of results in this test even more important. 

Based upon the differences in results during two measurements, 

it can be concluded that plyometric training made 

positive impact on the development of explosive strength in 

the experimental group, while at the same time technical 

and tactical trainings of the control group were not good 

enough to develop the same ability. 

Conclusion 

Control 

During a six weeks’ period, the effects of plyometric training 

on the explosive strength of leg muscle extensors were observed. 

Twenty-three examinees were divided into the 

control and the experimental groups, and were submitted 

to six weeks’ treatment. During that time, three variables 

were taken into account: a 20m sprint, a triple jump, and a 

Experimental 

Upoređivanjem rezultata dobijenih na inicijalnom mjerenju 

vidimo da se grupe nisu statistički razlikovale u prosječnim 

vrijednostima sva tri testa. Vrijednosti M Sardžent testa na 

inicijalnom mjerenju je bila skoro identična. Kad su u pitanju 

druga dva testa primjećujemo da je i tu varijabilitet rezultata 

u obje testirane grupe približno isti. Međutim, na finalnom 

mjerenju imamo potpuno drugačije vrijednosti. Primjenom 

eksperimentalnog tretmana promjenile su se prosječne 

vrijednosti sva tri testa u okviru eksperimentalne grupe, dok 

su se rezultati kontrolne grupe zadržale na nivou sa inicijalnog 

mjerenja. Stoprocentna značajnost (p=0,000) je postignuta 

na sva tri testa. Posebno značajan je napredak u 

skoku u vis iz mjesta (Sardžent test) jer je to aktivnost koja 

je ko{arka{ ima poznata i često je koriste na treningu i utakmicama, 

tako da je postojala bojazan o slabijem napredovanju 

kroz trenažni proces. 

Za razliku od sprinta na 20 metara i troskoka gdje postoji 

vi{e uzastopnih kontakata sa podlogm i gdje do izražaja 

dolazi sposobnost mi{ića da se brzo izduže i kontrahuju, u 

skoku u vis iz mjesta nema prethodnog kontakta sa podlogom 

i uticaj ciklusa izduživanja i skraćivanja (SSC ciklus) je manji. 

U tome je i veći značaj pobolj{anje rezultata na ovom testu. 

Na osnovu dobijenih razlika u rezultatima na dva mjerenja, 

dolazi se do zaključka da je pliometrijski trening pozitivno 

uticao na razvoj eksplozivnosti kod eksperimentalne grupe, 

dok tehničko-taktički treninzi kontrolne grupe nisu bili dovoljni 

za ravoj iste sposobnosti. 

Zaključak 

U periodu od {est nedelja ispitivani su efekti pliometrijskog 

treninga na razvoj eksploivne snage opružača nogu. Dvadeset 

i tri ispitanika podjeljenih u kontrolnu i eksperimentalnu 

grupu bili su podvrgnuti {estonedeljnom tretmanu. U toku 

rada posmatrane su tri varijable:sprint na 20 metara, troskok 

i skok u vis iz mjesta. Upoređivanjem rezulatata sa inicijalnog 

187




vertical jump from a standstill. By comparing the results from 

initial and final measurements, following results were obtained 

which led to the following conclusions: 

• Plyometric training model applied in the experimental 

group showed its efficiency related to all three tests in 

motor development. After six weeks of training there 

was the improvement of 26 cm in triple jump test, 6 

cm in Sergeant test and .58 sec better average time in 

20 m sprint, when compared to the results from the 

initial measurement. These results bring us to conclusion 

that plyometric training model efficiently influences 

the improvement in explosive strength of leg 

muscle extensors. 

• In most of the tests, the control group did not show 

any improvement of results. However, there was a slight 

improvement in 20 m sprint test (.06 sec) that can be 

ascribed to the greater motivation in the final measurement. 

At the end of this experiment, it can be concluded that the 

application of plyometric training to the improvement of 

explosive strength of leg muscle extensors made positive 

impact to the development of this motor feature. The results 

of this experiment show that Stretch-Shortening Cycle – SSC, 

which is a base of plyometric exercises, has positively influenced 

the improvement of results in tests that measure explosive 

strength. Six weeks of plyometric training process 

showed to be enough to achieve greater improvement in 

leg muscle extensors explosive strength improvement in 

junior basketball players. In order to achieve even better 

results, the training process should last even longer and 

should include proper dosing in order to avoid eventual 

injuries that come with such a type of training. 

i finalnog mjerenja dobijeni su rezultati na osnovu kojih su 

doneseni sledeći zaključci: 

• Pliometrijski model treninga primjenjen u eksperimentalnoj 

grupi pokazao se efikasnim u pogledu pobolj{anja 

sva tri motorička testa. Posle {est nedelja treninga, u 

odnosu na inicijalna mjrenja zabilježen je napredak od 

26 cm u testu troskok, 6 cm u Sardžent testu i 0,58 sec 

brže prosječno vrijeme na testu sprint na 20 metara. 

Ovi rezultati dovode do zaključka da pliometrijski 

model treninga efikasno utiče na pobolj{anje eksplozivne 

snage opružača nogu. 

• U kontrolnoj grupi u većini testova nije zabilježen 

pomak u rezultatima. Neznatno pobolj{anje rezultat 

aje zabilježeno u testu sprint na 20 m (0,06 sec) {to 

može da se pripi{e većoj motivisanosti na finalnom 

mjerenju. 

Na kraju ovog eksperimenta možemo zaključiti da je primjena 

pliometrijskog treninga na pobolj{anje eksplozivne 

snage mi{ića opružača nogu pozitivno uticala na razvoj ovog 

motoričkog svojstva. Rezultati ovog eksperimenta pokazuju 

da je ciklus skraćivanja i izduživanja (Stretch-Shortening 

Cycle – SSC) koji je osnova pliometrijskih vježbi uticao 

pozitivno na pobolj{anje rezultata na testovima koji mjere 

eksplozivnu snagu. [est nedelja pliometrijskog trenažnog 

procesa se pokazalo kao sasvim dovoljan period za postizanje 

značajnijih pomaka u razvoju eksplozivne snage opružača 

nogu kod ko{arka{a juniora. Za postizanje jo{ boljih 

rezultata trenažni proces bi trebalo produžiti na duži period 

uz oprez pravilnog doziranja kako bi se izbjegle eventualne 

povrjede koji ovaj tip treninga nosi sa sobom. 

Reference 

Ignjatović, A. (2006). Osnova plijometrijskog treninga. 

Profico, 2(2), 24-28 

Karalejić, M., & Jakovljević, S. (2001). Osnove ko{arke, 

Beograd: Fakultet sporta i fizičkog vaspitanja. 

Koprivica, M. V. (2002). Osnove sportskog treninga I deo. 

Beograd: 

Kukolj, M. i saradnici (1996). Op{ta antropomotorika. 

Beograd 

Kukrić, A et al. (2010). Uticaj pliometrijskog treninga na 

eksplozivnu snagu opružača nogu. Sportlogia, 6(1), 

14-19 

Mikić, B. (1995). Osnovi psihomotorike čovjeka. Tuzla: 

Filozofski fakultet. 

Radcliffe, C. J., & Farentinos, C. R. (2003). Pliometrija. 

Zagreb: Gopal, pp 55-112 

Zatsiorsky, V., & Kraemer, W. (2009). Nauka i praksa u 

treningu snage. Beograd: Data status 

Sudarov, N. (2007). Testovi za procenu fizičkih 

performansi. Novi Sad: Pokrajinski zavod za sport. 

Korespodencija/Correspodence to: 

Aleksandar Draganovi} 

Phone: 0038165763211 

E-mail: aleksandar_draganovicªhotmail.com 

188

uticaj pliometrijskog treninga na razvoj eksplozivne snage nogu ...

Create successful ePaper yourself

Delete template?

Save as template?