Integrating Plyometric and Flexibility Exercises via Traditional Games in Youth Rhythmic Gymnastics: A Randomized Controlled Trial

Background/Objectives: Standard plyometric, flexibility and balance drills are central to youth rhythmic gymnastics but can be limited by repetitive monotony and reduced engagement. This study evaluated whether embedding plyometric or flexibility exercises within traditional games improves physical performance and lower-limb flexibility in young female gymnasts. Methods: Forty-two female gymnasts (age 13.7 ± 1.5 years) were randomly assigned (1:1:1, permuted-block randomization with allocation concealment) to a game-based plyometric group (PECG), a game-based flexibility group (FECG), or a standard gymnastics control (GE). Over 8 weeks (five sessions per week) the experimental groups performed their protocols immediately before regular training, with load recalibrated every two weeks. Squat jump (SJ), countermovement jump (CMJ) and hip flexibility were pre-specified primary outcomes; agility, Stork balance and Y-Balance were exploratory. Linear mixed models tested Group × Time interactions, with within-group effect sizes expressed as Cohen’s d. Results: Significant Group × Time interactions emerged for the squat jump (F2,39 = 6.09, p = 0.005) and countermovement jump (F2,39 = 6.77, p = 0.003), favoring PECG (SJ β = 1.90; CMJ β = 1.86). FECG produced the largest flexibility gains, with significant Group × Time interactions for hip abduction and left hip flexion; a marked within-group increase in right hip extension (β = 2.65) was not accompanied by a significant interaction and is interpreted with caution. PECG also improved agility (p = 0.001), static balance and several Y-Balance directions. No injuries or dropouts were recorded. Conclusions: An 8-week game-based intervention enhanced physical performance in adolescent rhythmic gymnasts, with effects largely specific to the training modality: plyometric games improved explosive power, agility and dynamic balance, whereas flexibility games improved range of motion. Given the small sample, the findings should be regarded as preliminary and hypothesis-generating.