Enhancing Squat Style Long Jump Proficiency Through Plyometric Exercise Models: A Study On Grade VIII Students

Andi Asriyani Syukri; Muh. Adnan Hudain; Ilham Kamaruddin

doi:10.26858/cpjok.v18i2.915

Authors

Andi Asriyani Syukri Universitas Negeri Makassar Author
Muh. Adnan Hudain Universitas Negeri Makassar Author
Ilham Kamaruddin Universitas Negeri Makassar Author

DOI:

https://doi.org/10.26858/cpjok.v18i2.915

Keywords:

Plyometric Training; Squat Style Long Jump; Explosive Power; Physical Education; Classroom Action Research

Abstract

Explosive power is one of the most essential physical components in long jump performance, particularly during the takeoff phase. However, many junior high school students experience difficulties in generating optimal vertical propulsion due to insufficient lower-limb muscle power and limited neuromuscular coordination. This study aimed to investigate the effectiveness of a plyometric exercise model in enhancing squat style long jump proficiency among Grade VIII students at SMP Negeri 7 PPU. The research employed a Classroom Action Research (CAR) design conducted in two cycles consisting of planning, action, observation, and reflection stages. The participants were 20 eighth-grade students selected based on preliminary assessments indicating low long jump performance. The intervention integrated plyometric exercises such as box jumps, double leg hops, and depth jumps into the physical education learning process. Data collection techniques included a long jump performance test measuring jump distance in centimeters and a technical observation rubric evaluating the approach, takeoff, flight, and landing phases. Quantitative data were analyzed descriptively through mean score improvement and classical completeness percentages. The pre-cycle results showed an average jump distance of 115.5 cm with 0% classical completeness. After the implementation of basic plyometric drills in Cycle I, the average distance increased to 202.4 cm with a 45% completeness rate. In Cycle II, more intensive and varied plyometric exercises resulted in a significant increase to 288.7 cm and achieved 100% classical completeness. The findings indicate that plyometric exercise models effectively improve explosive power, technical execution, and squat style long jump performance. Therefore, plyometric-based learning is highly recommended for junior high school physical education programs, particularly in athletics learning.

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