5-week suspension training program increase physical performance of youth judokas: a pilot study (Un programa de entrenamiento de suspensión de 5 semanas incrementa el rendimiento físico en jóvenes judocas: un estudio piloto)


  • Yessenia Norambuena Universidad Austral de Chile
  • Lorena Winkler Escuela de Kinesiología, Universidad Austral de Chile, Valdivia, Chile
  • Rocío Guevara Escuela de Kinesiología, Universidad Austral de Chile, Valdivia, Chile
  • Pamela Lavados Instituto de Aparato Locomotor y Rehabilitación, Universidad Austral de Chile, Valdivia, Chile
  • Manuel Monrroy Instituto de Aparato Locomotor y Rehabilitación, Universidad Austral de Chile, Valdivia, Chile
  • Rodrigo Ramírez-Campillo Department of Physical Activity Sciences, Research Nucleus in Health, Physical Activity and Sport, Universidad de Los Lagos, Osorno, Chile.
  • Tomás Herrera-Valenzuela School of Sports Science, Department of Health, Universidad Santo Tomás, UST, Chile. Physical Activity, Sports and Health Sciences Laboratory, Department of Medical Sciences. Universidad de Santiago de Chile, USACH, Chile.
  • Rubén Gajardo-Burgos Instituto de Aparato Locomotor y Rehabilitación, Universidad Austral de Chile, Valdivia, Chile



Palabras clave:

aptitud física; judo; lesión deportiva; entrenamiento en superficie inestable; ejercicio pliométrico; deportes de combate; artes marciales, madurez


5-week suspension training program increase physical performance of youth judokas: a pilot study
Un programa de entrenamiento de suspensión de 5 semanas incrementa el rendimiento físico en jóvenes judocas: un estudio piloto
*Yessenia Norambuena, *Lorena Winkler, *Rocío Guevara, *Pamela Llavados, *Manuel Monrroy, **Rodrigo Ramírez-Campillo, ***Tomás Herrera-Valenzuela, *Rubén Gajardo-Burgos
*Universidad Austral de Chile (Chile), **Universidad de Los Lagos (Chile), ***Universidad Santo Tomás (Chile)

Abstract. Introduction: Judo is a high-intensity sport, characterized by a series of acyclic movements that require high technical mastery during combat. It was previously shown that growth of components of physical function is related with an increased probability successful competitive performance. Suspension training is effective at improving components of physical function. Objective: Therefore, the aim of this study was to determine the changes in physical performance traits of youth judokas after a 5-week suspension-training programme. Methods: Ten judokas (age, 15.4 ± 2.8 y) completed a 5-week suspension training routine into their normal training schedule. The difficulty and intensity of the exercises were increased each week. Before and after the intervention athletes were assessed in the single-leg horizontal jumping, Sorensen test, sit-and-reach, Y balance, prone instability and handgrip strength tests. Results: Significant improvements (p<.05; Cohen d effect size e».2) were observed in the single-leg horizontal jumping (right leg: 137 ± 23.3 vs 164 ± 22.0; left leg: 131 ± 24.1 vs 169 ± 26.5 cm), Sorensen (134 ± 43.4 vs 195 ± 46.7 s), sit-and-reach (42.1 ± 8.2 vs 46.2 ± 7.5 cm), leg Y balance test (right leg: 91.3 ± 6.6 vs 101 ± 7.6%; left leg: 91.2 ± 4.8 vs 103 ± 6.6%) and arm Y balance test (right arm: 80.9 ± 9.2 vs 89.3 ± 8.4; left arm: 81.4 ± 8.6 vs 90.0 ± 9.6%) Conclusions: Lower-body muscle power, muscle endurance, flexibility, lower-body and upper-body balance physical performance traits were improved after a 5-week training period in youth judokas that replaced a part of their regular judo training with a suspension training routine.
Key words: physical fitness; judo; sports injury; unstable surface training; plyometric exercise; combat sport; martial arts, maturity.

Resumen. Introducción: El judo es un deporte de alta intensidad, caracterizado por una serie de movimientos acíclicos con una alta maestría técnica durante el combate. Se ha demostrado previamente que el desarrollo de componentes de la función física se relaciona con una mayor probabilidad de rendimiento competitivo exitoso. El entrenamiento de suspensión es efectivo en mejorar los componentes de la función física. Objetivo: Determinar los cambios en el rendimiento físico en judocas jóvenes, después de un programa de entrenamiento de suspensión de 5 semanas. Método: Diez judocas (15.4 ± 2.8 años de edad) completaron un programa de entrenamiento de suspensión de 5 semanas dentro de su programación normal de entrenamiento. La dificultad e intensidad de los ejercicios se incrementó cada semana. Antes y después de la intervención se evaluó un salto horizontal monopodal, test de Sorensen, sit and reach, Y balance test de miembros inferiores y superiores, test de inestabilidad en prono y fuerza prensil. Resultados: Mejoras significativas (p<.05; Cohen d effect size e».2) fueron encontradas en salto horizontal monopodal (derecha: 137 ± 23.3 vs 164 ± 22.0; izquierda: 131 ± 24.1 vs 169 ± 26.5 cm), test de Sorensen (134 ± 43.4 vs 195 ± 46.7 s), sit-and-reach (42.1 ± 8.2 vs 46.2 ± 7.5 cm), Y balance test de miembros inferiores (derecha: 91.3 ± 6.6 vs 101 ± 7.6%; izquierda: 91.2 ± 4.8 vs 103 ± 6.6%) and Y balance test de miembros superiores (derecho: 80.9 ± 9.2 vs 89.3 ± 8.4; izquierdo: 81.4 ± 8.6 vs 90.0 ± 9.6%). Conclusiones: La potencia de miembros inferiores, resistencia muscular, flexibilidad y balance de miembros inferiores y superiores mejoró después de un programa de entrenamiento de suspensión de 5 semanas en judocas jóvenes.
Palabras claves: aptitud física; judo; lesión deportiva; entrenamiento en superficie inestable; ejercicio pliométrico; deportes de combate; artes marciales, madurez.


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Cómo citar

Norambuena, Y., Winkler, L., Guevara, R., Lavados, P., Monrroy, M., Ramírez-Campillo, R., Herrera-Valenzuela, T., & Gajardo-Burgos, R. (2021). 5-week suspension training program increase physical performance of youth judokas: a pilot study (Un programa de entrenamiento de suspensión de 5 semanas incrementa el rendimiento físico en jóvenes judocas: un estudio piloto). Retos, 39, 137–142. https://doi.org/10.47197/retos.v0i39.78624



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