The purpose of this study was to assess the effects of a 6-week isometric training intervention on time of flight (ToF) in elite youth level gymnasts. Fourteen nationally elite youth gymnasts (10 females and 4 males; age = 15 ± 2 years; mass = 55.0 ± 8.2 kg and stature = 163.7 ± 6.5 cm) were recruited. Seven gymnasts in the intervention (INT) group performed a 6-week isometric squat strength-training programme, replacing heavy maximal lower limb exercises with three isometric exercises. Seven gymnasts in the control (CON) group performed a standardised strength programme. All gymnasts performed habitual trampoline training. Pre- and post-testing included cycling peak power output, isometric strength, countermovement jumps and 20-maximum ToF jump tests. Changes in ToF were greater for the INT group (+0.83 s; 2.8%) compared to the CON group (+0.06 s; +0.2%), with a significant group × time interaction effect on ToF (p = 0.021). The change in isometric squat peak force at 150° in the INT group (+379 N; 22.4%) was different to the change in the CON group (+78 N; 5.0%), with a significant group × time interaction effect (p = 0.032). The isometric intervention provided a sport-specific training stimulus that was better than traditional heavy maximal resistance training alone for improving isometric strength and ToF in elite trampoline gymnasts. Summary Trampolining is an Olympic sport where time of flight (ToF) is an important performance parameter, yet no training-based interventions on time of flight have been investigated. A 6-week isometric training intervention using joint angles specific to trampoline improved 20-max ToF performance in gymnasts compared to standard resistance training. This study highlighted that improvements in isometric peak force showed transferability to improving ToF on the trampoline and can be used to great effect as an adjuvant intervention alongside traditional resistance training.
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