Effectiveness of ballistic exercises for increasing upper body explosive power in physical education lessons for university students

Abstract

Background and Study Aim. Explosive power is an important element of fitness levels, with fast muscle contractions being required in most physical activities. Study implements and verifies the effects of ballistic exercises with medicine balls of various weights on upper body explosive strength for non-sporting university students. Material and Methods. The study involved 184 male and 143 female undergraduate students, all 21 years old. These students had no medical contraindications to participating in the activities required by the physical education program. The development of upper body explosive strength was conducted using ballistic exercises, specifically various types of medicine ball throws, over one academic year. The evaluation comprised six tests: Overhand Ball Throw, Overhead Medicine Ball Throw-forward, Overhead Medicine Ball Throw-backward, Medicine Ball Chest Throw, Shot Put - Track and Field, and 30 s Plyometric Push-Ups. These tests were scheduled at three different times during the academic year: October, December, and May. Results. The results of the Analysis of Variance (ANOVA) with repeated measurements indicate F values associated with statistically significant thresholds (p < 0.05). In contrast, partial eta squared (η²p) values demonstrate a stronger effect of ballistic exercise application for the male group. Significant improvements in results were observed for both genders from one test to another. The differences were notably larger between the test conducted before the winter holiday (December) and the test at the end of the second semester (May) compared to those between the test at the beginning of the academic year (October) and the one before the winter holiday (December). This pattern indicates a clear improvement in muscle strength in the second semester (January-May). The only test where high percentages of men, and especially women, encountered problems was the 30-second Plyometric Push-Ups. In the final tests, 10% of males and 40% of females scored zero. Conclusions. Ballistic exercises based on various medicine ball throws prove to be an attractive and effective solution to improve upper body muscle strength for non-sporting university students. The application of these exercises can significantly enhance physical education programs by providing clear benefits in terms of strength development. This is particularly evident in environments aimed at general student populations rather than athletes. Furthermore, while the exercises are broadly beneficial, they may require modifications to address the challenges some students face.