Enhancing explosive power in elite female basketball players through weightless circuit training

Background: Explosive power is an important component of athletic performance in female basketball players and must be trained. Objectives: To evaluate the effect of bodyweight circuit training on the explosive power of high-level female basketball players in Tirana, Albania. Methodology: Total 46 players (mean age: 24-25 years) were divided into two groups: Experimental Group (EG) and Control Group (CG). Anthropometric measurements were taken from the experimental group (EG) (n = 13; 24.07 ± 2.1 years; 173.07 ± 5.3 cm; 70.99 ± 8.5 kg; and BMI 21.24 ± 1.6%) and the control group (CG) (n = 13; 25.3 ± 5.3 years; 175 ± 4.9 cm; 65.48 ± 9.7 kg; and BMI 21.4 ± 2.5%). The EG performed a circuit training program twice a week for 14 days (6 exercises). Both groups were assessed before and after the program using the following tests: squat jump (SJ), countermovement jump (CMJ), and 40 cm squat jump (DJ) at Gross Flow Repetition Potential (GFRP). Results: Paired t-tests were used to assess within-group differences. A p-value < 0.05 indicates statistical significance. 95% confidence intervals were applied to the variables. Conclusions: A 14-week circuit training program with six exercises improves explosive power in female basketball players. Significant improvements in the squat jump (SJ), countermovement jump (CMJ), and drop jump (DJ) demonstrate the program's practical impact on individual and team performance.