The effect of complex training on strength, counter movement jump and change of direction skills in female junior table tennis players

Muscular strength, explosive power, and change of direction (COD) speed play a critical role in table tennis players. This study aimed to investigate the effects of an 8-week complex training (CT) program on lower-body strength, countermovement jump (CMJ) performance, and COD speed in female junior table tennis players. Twenty-four well-trained female junior table tennis players (age: 15.2 ± 1.1 years) were randomly assigned to either a CT group (CTG, n = 12) or a control group (CG, n = 12). The CTG performed CT twice a week for 8 weeks, while the CG performed regular resistance training. Each CT session consisted of three pairs of exercises: back squats alternated with CMJs, leg press alternated with box jumps, and lunges alternated with lateral bounds. Pre- and post-intervention tests included 1-repetition maximum (1RM) back squat for lower-body strength, CMJ height and peak power, and the 5-0-5 agility test for COD speed. After 8 weeks, the CTG demonstrated significantly greater improvements compared to the CG in 1RM back squat (CTG: +18.5% vs. CG: +3.2%, p < 0.001), CMJ height (CTG: +12.3% vs. CG: +2.1%, p < 0.001), CMJ peak power (CTG: +15.8% vs. CG: +2.8%, p < 0.001), and 5-0-5 agility test time (CTG: -7.5% vs. CG: -1.1%, p < 0.001). Significant within-group improvements (p < 0.01) were observed in all measured variables for the CTG, while the CG showed minimal or non-significant changes. An 8-week complex training program, supplementing regular table tennis practice, is an effective method for enhancing lower-body strength, CMJ performance, and COD speed in female junior table tennis players. These improvements may contribute to enhanced on-court performance by improving the ability to generate powerful movements and change direction rapidly.