Effects of Bilateral and Unilateral Resistance Training on Horizontally Orientated Movement Performance: A Systematic Re
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SYSTEMATIC REVIEW
Effects of Bilateral and Unilateral Resistance Training on Horizontally Orientated Movement Performance: A Systematic Review and Meta‑analysis Jason Moran1 · Rodrigo Ramirez‑Campillo2 · Bernard Liew1 · Helmi Chaabene3,4 · David G. Behm5 · Antonio García‑Hermoso6,7 · Mikel Izquierdo6,8 · Urs Granacher3
© Springer Nature Switzerland AG 2020
Abstract Background Both bilateral (BLE) and unilateral resistance exercise (ULE) methods can confer benefit to an athlete, but it remains to be established which has a greater effect on movement speed. Objectives To evaluate the effects of BLE and ULE on horizontal movement performance. Data Sources Google Scholar, CrossRef, and PubMed. Study Eligibility Criteria To qualify for inclusion in the meta-analysis, studies must have included a resistance training intervention that compared the effects of BLE and ULE on a measure of movement speed such as sprinting in healthy study participants. Study Appraisal and Synthesis Methods We used the inverse-variance random-effects model for meta-analyses. Effect sizes (standardised mean difference), calculated from measures of horizontally orientated performance, were represented by the standardised mean difference and presented alongside 95% confidence intervals (CI). Results Though both modalities were effective (BLE = 0.60 [95% CI 0.34, 0.87], Z = 4.44 [p 2 years
> 2 years
Training experience
Bilateral strength and plyometric exercises
Unilateral strength and plyometric exercises
Bilateral strength and plyometric exercises
Training type
Sets
Back squat, 1–3 forward jumps, lateral jump, hexagon jump, max speed jumps, box jumps Single-leg 1–3 squat, forward hop, lateral hop, hexagon hop, max speed hops 2–3 Eccentric strength, balance and coordination exercises, bilateral 90 deg. squat, bilateral 0.25-m drop jump, bilateral countermovement jump
Exercises
10-m sprint
10-m sprint
15-m sprint
6–10, 30 s
6–10, 30 s
5, > 90% max power
Repetitions Test used
Comparison of Bilateral and Unilateral Resistance Training
20.5 (2.0) 20.5 (2.0)
Male
Male
Bilateral Gonzalotraining Skok et al. [17] Unilateral training
16.9 (2.1)
Male
Unilateral training
180.1 (6.3)
180.1 (6.3)
189.7 (6.9)
73.2 (9.3)
73.2 (9.3)
77.6 (9.3)
Age (years; Height (cm; Weight (kg; mean ± SD) mean ± SD) mean ± SD)
Sex
Group
Study
Table 1 (continued)
8
8
6
Study duration (weeks)
2
2
2
Mean frequency (per week)
16
16
12
Total sessions
1–3 years
1–3 years
2–5 years
Training experience
Bilateral strength exercises Unilateral strength and cutting exercises
Unilateral strength and plyometric exercises
Training type
Sets
Backward 1 lunges, defensive-like shuffling steps, side-step, crossover cutting, lateral crossover cutting, and lateral squat
2–3 Eccentric strength, balance and coordination exercises, unilateral 90 deg. squat, unilateral 0.25-m drop jump, unilateral countermovement jump Parallel 6 squats
Exercises
10-m sprint
10-m sprint
6–10 6–10
15-m sprint
5, > 90% max power
Repetitions Tes
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