Introduction: Most sports demand different aspects of movement in order to be successful. Training methods have attempted to improve different areas, and much of the focus has recently been on improving speed, agility and quickness (SAQ). Various types of plyometric training have been utilised in order to increase SAQ. However, the dimensional aspect of training has not been well researched. Purpose: The purpose of this study was to examine the effectiveness of a two-dimensional model of plyometric training versus a one-dimensional model in terms of improving agility. Methods: Fifteen college students were recruited as participants in the study. Participants were randomly assigned to either the Cube (multi-dimensional) training group or the Ladder (single-dimensional) training group. Subjects completed a pre- and post-testing using the 3-Cone drill (L) and Pro Agility (5-10-5) shuttle drill (Shuttle) agility tests. Subjects completed 8 weeks of training by exercising 2 days per week. Separate repeated measures ANOVA tests were run for each test. Significance was set at p < .025 to account for multiple tests. Results: Agility test times improved in both the Cube group and the Ladder group (L test: F1, 12 = 35.60, p< .01; Shuttle: F1, 12 = 26.14, p < .01), supporting the hypothesis that an agility training intervention would improve agility test time. There was not a significant difference in improvement between the two groups (Ltest: F1, 12 = 0.02, p = .89; Shuttle: F1,12 = 1.45, p = 25). Conclusion: Both the Cube and the Ladder were effective in improving agility following an 8 week training intervention. This study identifies multi-dimensional training as a valid method of improving agility. Further research should examine multi-dimensional training with different movement patterns and other training modalities to determine which specific method or methods results in greatest improvements in sport specific settings.
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