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ISSN No:-2456-2165
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E icacy o No dic Hams ing Exe cises on Jump
Pe o mance in A hle es: A Re iew A icle
Geo ge Jacob1, Cyanna Joseph Dsouza2
Lec u e , Fa he Mulle Medical College Mangalo e, India; and Resea ch Schola , Ins i u e o Physio he apy,
S ini as Uni e si y, Mangalo e, India.
Abs ac :-
Backg ound and Need: High-in ensi y in e mi en eam
spo s consis o equen explosi e ac ions including
jumping which can p o ide signi ican imp o emen s in
he success g aph o he a hle e. No dic Hams ing
Exe cise (NHE) has been shown o inc ease eccen ic
hams ing s eng h mo e e ec i ely han adi ional
hams ing exe cises. Many esea che s a emp ed o
de e mine whe he he imp o emen s in muscle
a chi ec u e and dec eased muscle inju y a e using
NHE ha e an impac on jump pe o mance in a hle ic
indi iduals.
Objec i e: To e iew he a ailable e idence o de e mine
he e icacy o NHE in imp o ing jump pe o mance in
a hle es.
Me hods: A comp ehensi e sea ch o Pubmed, Science
Di ec , and Google schola we e conduc ed o clinical
ials published be ween he yea s 2013 and 2023 ha
e alua ed he e ec o NHE on jump pe o mance in he
a hle ic popula ion only. In pa icula ,
Coun e mo emen Jump (CMJ) heigh was he a iable
examined. The PED o scale was used o examine he
me hodological quali y o he s udies.
Resul s: O e all, 6 clinical ials we e included in he
e iew and he esul s showed a mode a ely posi i e
impac o he NHE on CMJ,especially in socce and
handball playe s. In acco dance wi h he PED o scale,
he a e age me hodological quali y o he s udies was
6.05/10.
Conclusion: NHE is an easy- o-adminis e , ime-e icien
minimal equipmen aining me hod ha showed
imp o ed jump pe o mance in a hle es. Fu he high-
quali y s udies on a la ge scale a e equi ed o con i m
hese esul s.
Keywo ds:- NHE, no dic hams ing exe cise, jump heigh ,
jump pe o mance, a hle es.
I. INTRODUCTION
Physical pe o mance plays a c ucial ole in
de e mining an a hle e's success.1 The s eng h o he lowe
body plays a i al ole in he pe o mance o a hle es
in ol ed in spo s such as socce , handball, ugby, and
baske ball, which equi e e icien sp in ing and heading
pe o mance.2,3 The e ical jump, one o he many
explosi e game dynamics, is an impo an componen in
winning o changing he pi ch sco e and demands mo o
coo dina ion be ween he uppe and lowe egions o he
body. Dowling and Vamos in hei s udy pos ula ed ha
jump heigh highly co ela es wi h maximum powe in
heal hy a hle es.4
The hams ing muscle is mos suscep ible o inju y and
ep esen s a signi ican po ion o lowe ex emi y
musculo endinous inju ies in a hle ic compe i ions. I
accoun s o mo e han 12% o all spo s inju ies.5
Hams ing muscle inju y is a complex p oblem o a hle es,
physicians, physical he apis s, and a hle ic aine s as hese
inju ies end o ecu and limi pa icipa ion in a hle ic
compe i ion.6 Howe e , esea che s ha e shown ha
s eng hening he hams ings can be c ucial in dec easing
he isk o s ain o inju y.7
Va ious muscle con ac ions may be equi ed o
imp o e he s eng h o he hams ings. Though eccen ic
mo ions du ing maximal olun a y isokine ic exe cise
gene ally esul in lowe muscle ac i i y han concen ic
mo ions, he maximum s eng h o he o me is
signi ican ly highe .8 Eccen ic con ac ions no only allow
he con e sion o kine ic ene gy in o elas ic ene gy o
endons bu also acili a e he dissipa ion o mechanical
ene gy du ing body decele a ion.9
No dic hams ing exe cise (NHE) is gaining popula i y
ecen ly as a aining me hod o inc ease eccen ic s eng h
o he hams ing muscle, which does no equi e any
specialised equipmen and can be easily pe o med on he
ield. The exe cise is pe o med on he knees while he
ankles a e s apped o held by he physical aine and he
a hle e lowe s he uppe body as slowly as possible in a
p one posi ion.10 While he e ec s o his exe cise a e well
es ablished in imp o ing hams ing muscle s eng h, i s
speci ic e ec s on explosi e measu es such as jump
pe o mance a e no well es ablished. Hence, he aim o his
e iew was o summa ise he e ec o he NHE on jump
pe o mance in a hle es.
II. METHODOLOGY
Sea ch s a egy: Da abases used o his e iew we e
PubMed, Science Di ec , and Google Schola . The
ollowing keywo ds we e used: ‘NHE’, ‘no dic hams ing
exe cise’, ‘jump heigh ’, ‘jump pe o mance’, and
‘a hle es’.
S udy selec ion: S udies we e conside ed o inclusion i
hey me he ollowing c i e ia: (a) a icles in he English
language (b) a icles ha ing NHE as he implemen ed
p o ocol (c) a icles published om 2013 o 2023 (d)
a icles ha desc ibe jumping pe o mance as hei
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ISSN No:-2456-2165
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ou come measu e and (e) s udies done on a hle ic
popula ion i espec i e o he spo . S udies whose ull
ex was no a ailable and did no mee he inclusion
c i e ia we e excluded om he e iew.
Sea ch o Li e a u e: The li e a u e sea ch h ough he
da abase showed 2049 a icles, ou o which 1431
duplica es we e uled ou . A e ini ial sc eening, 560
we e excluded o a ied easons and 58 we e included o
ull- ex e iew (Figu e 1); 6 s udies me all he inclusion
c i e ia and we e inally e alua ed wi h he PED o scale.
Fig 1 The PRISMA Flow Diag am, Illus a ing Each S ep in he Selec ion o S udies o be Re iewed
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III. RESULTS
Sample: The a icles e iewed in his included handball
o socce playe s as hei sample popula ion.
Me hodological quali y o ials: In acco dance wi h he
selec ion and ejec ion c i e ia, only 6 s udies we e inally
accep ed o he p esen s udy (Figu e 1). The PEd o scale
was used o assess he quali y o he ial me hodology.
The a e age me hodological quali y o he s udies was
6.05/10 (Table 1). In pa icula , he e we e 4 s udies o
mode a e me hodological quali y 2,11,14,15 and 2 s udies o
high me hodological quali y 12,15.
In e en ion: The NHE was a he apeu ic exe cise
adminis e ed o he a hle es in conjunc ion wi h hei
egula spo s-speci ic aining (Table 2). The exe cise
p o ocol o NHE has been desc ibed by a ious
esea che s such as he p o ocols de eloped by Mjølsnes
e al. and P esland e al. was used in he s udies included
in his e iew.10,16 The du a ion o he p og am di e ed
om s udy o s udy and anged om 8 o 20 weeks. The
exe cises we e adminis e ed a a ying in ensi ies and a e
summed up in Table 2. The NHE p og am usually
in ol ed wa m-up exe cises and ei he pe o med wi h he
help o a he apis o he ee we e s apped o s abilise he
lowe limbs as he a hle e a emp ed o esis a o wa d-
alling mo ion using he hams ings o maximise loading
in he eccen ic phase.
Ou come Measu e: The cu en e iew ocussed on
s udying he e ec o he NHE on jump pe o mance
which was measu ed by he Coun e mo emen Jump
(CMJ) heigh in all he e iewed a icles. I measu es he
e ical jump heigh on a o ce pla e in which he a hle e
is ins uc ed o s and in an up igh posi ion and hen does
a coun e mo emen jump by pe o ming a apid
downwa d mo emen by lexing he knees and hips,
ollowed by immedia ely ex ending he knees and hips o
jump as high as possible. Jumping heigh is de e mined by
in eg a ing e ical g ound eac ion o ce and body mass.
Howe e , he o ce pla es used in he e iewed a icles
di e ed (Table 2) and sligh a ia ions we e obse ed in
he me hods o CMJ calcula ion.
Table 1 PED o Scale Sco ing o he Analysed S udies
No
S udies
C i e ia o he PED o scale
To al Sco e
1
2
3
4
5
6
7
8
9
10
1
Váczi M e al. [11]
1
0
1
0
0
0
1
1
1
1
6/10
2
Po a i-Paladino G e al. [12]
1
1
1
1
0
1
1
1
1
1
9/10
3
Ripley NJ e al. [13]
1
0
1
0
0
0
1
1
1
1
6/10
4
Mello L e al. [2]
0
0
1
0
0
0
1
1
1
1
5/10
5
Chaabene H e al. [14]
0
0
1
0
0
0
1
1
1
1
5/10
6
K ommes K e al. [15]
1
1
1
1
0
0
1
1
1
1
8/10
Table 2 B ie Desc ip ion o he Included A icles
No
Au ho &
Yea
Popula ion
& Sample
size
In e en ion
Du a ion,
F equency,
In ensi y o
In e en ion
Dependen
a iables
E alua ion/
e-assessmen
Resul s
1
Váczi M
e al. [11]
Female
handball
playe s (N =
23)
EG = 13
CG = 10
EG: NHE and
egula
handball
aining d ill
CG: Regula
handball
aining d ill
only
20 weeks
Two imes a week
o 10 weeks, hen
educed o once
pe week o
addi ional 10
weeks
S a ing wi h 5
epe i ions which
p og essed o 15
epe i ions a he
end o 20 weeks
CMJ heigh
(Ch onojump
Bosco sys em),
muscle
con ac ile
p ope ies
P e- aining (0
week), mid-
aining (10 h
week), pos -
aining (20 h
week)
In he EG g oup,
CMJ heigh was
signi ican ly
g ea e a 20 h
week and 10 h
week compa ed o
p e- aining. CMJ
heigh a 10 h
week was
signi ican ly
g ea e han 20 h
week
2
Po a i-
Paladino
G e al.
[12]
Female
socce
playe s
(N=17)
EG: 9
CG: 8
EG: NHE,
eccen ic
exe cises &
plyome ic
exe cises
CG: eccen ic
exe cises &
plyome ic
3 weekly sessions
o e 4 weeks;
EG:
20mins/session;
CG:
12mins/session
CMJ heigh
(MyJump 2.0)
and lowe limb
s abili y
P e- ea men ,
pos - ea men
and 4 weeks
ollow up
No changes in
jump pe o mance
we e obse ed in
ei he g oups
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ISSN No:-2456-2165
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exe cises
3
Ripley NJ
e al. [13]
Male and
emale
collegia e
a hle es
(N=38)
NHE g oup:
15
Sp in
g oup: 13
No dic g oup:
NHE and
esis ance
aining
p og am
Sp in g oup:
Sp in aining
and esis ance
aining
p og am
CG: esis ance
aining
p og am
7 weeks;
Resis ance
aining-
wice/week wi h
a ying in ensi y
ac oss weeks;
No dic & sp in -
in ensi y o
aining a ied
ac oss weeks
CMJ heigh
(Kis le o ce
pla o m),
sp in ing
pe o mance,
muscle
con ac ile
p ope ies
P e and pos
aining
Inc ease in CMJ
ake-o eloci y
was obse ed o
all aining g oups
4
Mello L
e al. [2]
Academy
socce
playe s
(N=16)
Con ol pe iod:
socce -speci ic
aining
p og amme
In e en ion
pe iod: socce -
speci ic
aining
p og amme
and assis ed
NHE
8 weeks each
pe iod wi h eigh
weeks gap in
be ween each
pe iod
CMJ heigh
(Op ojump
pho ocell
sys em) and
sp in
pe o mance,
muscle
con ac ile
p ope ies
P e and pos
ea men a e
each aining
pe iod
Signi ican
changes we e
obse ed in CMJ
pe o mance
5
Chaabene
H e al.
[14]
Female
handball
playe s
(N=19)
EG: 10
CG: 9
EG: NHE
subsequen o
handball
speci ic
aining
CG: Handball
speci ic
aining
To al 8 weeks; 1-3
sessions/week, 2-
3 se s/session, 5-
12 epe i ions/se
CMJ heigh
(Op ojump
pho oelec ic
sys em), speed,
change o
di ec ion,
epea ed sp in
abili y
P e and pos
ea men
Mode a e CMJ
pe o mance
imp o emen in
EG and small o
i ial CMJ
pe o mance
imp o emen in
CG
6
K ommes
K e al.
[15]
Male socce
playe s
(N=19)
EG: 9
CG: 10
EG: NHE wi h
egula aining
CG: egula
aining
27 sessions du ing
10 week pe iod
CMJ heigh
(Accugai o ce
pla e) and sp in
pe o mance
Be o e mid-
seasonal b eak
and a e 10
weeks a he
end o p e-
season
CMJ heigh
imp o ed in bo h
g oups
CMJ: Coun e mo emen Jump; CG: Con ol G oup; EG: Expe imen al G oup;
IV. DISCUSSION
The e ec i eness o eccen ic aining in he o m o
NHE in imp o ing a hle ic pe o mance has been
es ablished in ecen yea s h ough a numbe o clinical
ials. The pu pose o his e iew was o summa ise he
e ec o NHE on jump pe o mance in a hle es. O e all, 6
s udies we e examined in he p esen s udy wi h he PED o
scale and e ealed ha NHE had a mode a ely posi i e
e ec on he jump pe o mance in a hle es pa icipa ing in
spo s iz. socce and handball.
Bau is a IJ e al. in hei me a-analysis e ealed ha
aining p og ams in ol ing he NHE could be bene icial in
enhancing sp in pe o mance and eccen ic s eng h o knee
lexo s eam spo playe s.19 On he o he hand, Cu hbe M
e al. also ound posi i e e ec s in he eccen ic s eng h and
muscle a chi ec u e ollowing bo h high and low olumes o
NHE in e en ions.18 Simila ly, a sys ema ic e iew by Al
a a e al. demons a ed ha inju y p e en ion p og ams ha
include NHE may alle ia e he isk o hams ing inju ies
among socce playe s.19
An impo an di e ence in he NHE in e en ion
obse ed in hese s udies is he olume and wo kload o he
in e en ion. T adi ionally NHE in e en ions ha e had
la ge olumes wi h many o aling o e 400-700 epe i ions
as seen in s udies conduc ed by Bou ne e al. and Ishoi e
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al.20,21 The s udy conduc ed by Váczi M e al.11we e o 20
weeks and all he emaining s udies only had a ime ame o
10 weeks o lesse . Feedback om he playe s in he s udy
showed ha NHE wi h a smalle dosage (1-2 aining
sessions a week), a small olume (5-15 epe i ions o 1-2
se s), a small ime ame (4– 5 weeks), o as pa o
addi ional s eng h aining was a su icien s imulus in
imp o ing jumping pe o mance. Bu a he same ime, CMJ
heigh in he NHE g oup dec eased om 10 o 20 weeks. A
20 weeks, howe e , i was s ill signi ican ly highe han a
p e-in e en ion. These esul s showed ha he aining
olume had an impo an e ec on CMJ heigh , as he
pa icipan s execu ed wo eccen ic aining weekly in he
i s aining pe iod, which dec eased o one in he second
aining pe iod.
Likewise, Cu hbe M e al. p oposed ha educing
NHE olume p esc ip ion does no nega i ely a ec
adap a ions in eccen ic s eng h and muscle a chi ec u e
when compa ed wi h high-dose in e en ions. These
indings sugges ed ha lowe olumes o NHE may be mo e
app op ia e o a hle es, wi h an aim o inc ease in e en ion
compliance, po en ially educing he isk o hams ing s ain
inju ies. In con as , Bau is a IJ e al ound ha o well-
ained eam spo playe s, he imp o emen s in eccen ic
s eng h we e less consis en , sugges ing a highe aining
in ensi y o NHE may be equi ed o induce adap a ions.17
Excep o he s udy conduc ed by Chaabene H e al.14,
all he playe s we e non-eli e a hle es who ha e a ely aken
pa in a s uc u ed s eng h and condi ioning p og am and
he e o e mo e likely o bene i om his in e en ion due o
a possibly lowe s a ing poin compa ed o eli e a hle es
wi h longe aining his o y. Ano he limi a ion ha all he
s udies aced we e he small sample size. I is
ecommendable o ha e a la ge sample size o playe s and
mul icen e ec ui men . Conduc ing medium and long- e m
s udies and implemen ing a longe ollow-up pe iod could
gi e a mo e clea idea o he sui abili y o hese exe cise
p og ams o jump pe o mance in a hle es.
NHE was pe o med a he beginning o he aining
session excep in he s udy conduc ed by Chaabene H e al.14
whe e i was pe o med subsequen ly o he egula handball
aining ou ine. Mello L e al.2 ound ha pe o ming he
NHE a e exe cise when he hams ings a e al eady
a igued has mo e hype ophic adap a ions, whe eas
pe o ming he NHE be o e exe cise when he hams ings
a e no a igued is sugges ed o s imula e an inju y
p e en ion adap a ion o inc eased ascicle leng h and bo h
hese changes a e linked wi h imp o ed jumping
pe o mances. Howe e , mo e esea ch is equi ed o know
he e iciency o his aspec .
Hence he indings o his e iew sugges ha physical
he apis s can imp o e he use o NHE o imp o e jump
pe o mance in a hle es in ol ed in spo s like socce and
handball. The use o NHE no only wa an s an
imp o emen in jump pe o mance bu also can imp o e
muscle s eng h and pe o mance in a hle es. Fu u e esea ch
is needed o include s udies wi h imp o ed esea ch
p o ocols wi h la ge s udy popula ions ha a e mo e
exclusi e o de e mine he e ec o NHE exclusi ely on
CMJ. Fu u e esea ch should include he a hle ic popula ion
o he han socce and handball, including eli e a hle es
playing a a p o essional le el, and also examine he e ec s
o NHE on inju y p e en ion. The e o e, aking in o accoun
he limi a ion o his li e a u e e iew, he esea che s
wa an a u u e scope wi h new expe imen al p o ocols wi h
be e me hodological quali y o con i m he e ec i eness o
NHE on jump pe o mance in a hle es.
V. CONCLUSION
High-in ensi y in e mi en eam spo s consis ing o
equen high-in ensi y ac ions include explosi e ac ions like
ha o jumping. The conclusion de i ed om his e iew is
ha he addi ion o p og essi e NHE aining o he
hams ing muscles as pa o a egula aining p o ocol
posi i ely in luenced jump pe o mance in socce and
handball playe s. The NHE aining in e en ion las ed no
mo e han 10 minu es, making i a ime-e icien aining
me hod ha can be ou inely ca ied ou in a spo ing
en i onmen wi h ew esou ces equi ed. This exe cise is
also an easy- o-adminis e , minimal equipmen exe cise ha
has been shown o c ea e high le els o hams ing muscle
ac i a ion and a highe eccen ic hams ing ac i a ion han
mos o he commonly used hams ing exe cises.
Decla a ion o con lic ing in e es s: The au ho s decla e
no con lic s o in e es wi h espec o he au ho ship
and/o publica ion o his a icle.
Funding: The au ho s ecei ed no inancial suppo o
he esea ch and/o au ho ship o his a icle.
E hical app o al: The conduc ed esea ch was no
ela ed o ei he human o animal use.
ACKNOWLEDGMENT
We would like o exp ess ou g a i ude o he s a o
he ins i u ional depa men o hei suppo and guidance
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