Effects of unilateral versus bilateral squat and plyometric training upon athletic performance outcomes

The purpose of this study was to compare two lower body, unilateral and bilateral, training styles on the development of athletic performance variables. Twenty-one division two collegiate swimmers (age 20.38 +/- S.D.1.3), who were split into two groups, completed the training program. An eight week training program that utilized a modified single leg squat (MSLS) and unilateral plyometrics (n=11) or a bilateral back squat (BBS) and bilateral plyometrics (n=10) was used to train the athletes. The volume of training was equal across groups. Pre-post test assessments included a 5RM squat test, bilateral and unilateral jump height, a T-test, and goniometry, as differences were assessed. Significance was found after comparing the 5RM squat posttest (p=.043) and hip extension as measured by goniometry (p=.036) with the BBS group performing better when evaluated relative to the MSLS group. No significant differences were found in any of the other variables.