Differential Effects of Suspension-Based Instability Training and Traditional Free-Weight Training on Anaerobic Capacity and Dynamic Balance Among Collegiate Shot-Put Athletes

Shot put is a power-oriented event that demands high anaerobic capacity and dynamic balance. This study aimed to compare the differential effects of suspension-based instability training (SBIT) and traditional free-weight training (TFWT) on anaerobic capacity and dynamic balance in collegiate shot-put athletes. Methods: Thirty male collegiate shot-put athletes (aged 18–25 years) were randomly assigned to three groups (n =10 each): a Suspension-Based Instability Training Group (SBITG), a Traditional Free-Weight Training Group (TFWTG), and a Control Group (CG). The intervention lasted eight weeks, with three training sessions per week. Anaerobic capacity was evaluated using the Running-based Anaerobic Sprint Test (RAST), and dynamic balance was measured using the Y-Balance Test (YBT). Data were analysed using a one-way ANOVA and Scheff’s post hoc test. Results: Post-intervention analysis revealed that both the SBITG and TFWTG demonstrated significant improvements in RAST and YBT scores compared to the CG (p < 0.001). However, no statistically significant differences were observed between the SBITG and TFWTG for either anaerobic capacity (p = 0.903) or dynamic balance (p = 0.990). Conclusion: Both suspension-based instability training and traditional free-weight training are equally effective in enhancing anaerobic capacity and dynamic balance in collegiate shot-put athletes. Strength and conditioning professionals can confidently integrate either modality into periodized programs, selecting the method based on equipment availability, training environment, and specific athlete needs.