Peningkatan Kelincahan Atlet Squash setelah Latihan Gabungan Core Strength dan Flexibility

Prian Satria Wibawa; Mulyana; Dede Rohmat Nurjaya; Ghafur Ammar Santoso

Authors

Prian Satria Wibawa Universitas Pendidikan Indonesia
Mulyana Universitas Pendidikan Indonesia
Dede Rohmat Nurjaya Universitas Pendidikan Indonesia
Ghafur Ammar Santoso Universitas Pendidikan Indonesia

Keywords:

Core Strength, Flexibility, Agility, Squash, Side Step Test, kelincahan

Abstract

Abstract: This study was prompted by the prevalence of footwork limitations among squash athletes, including slow movement, less explosive split steps, and sluggish position recovery due to insufficient core strength and limited flexibility in the hips and hamstrings. This study was associated with an improvement in agility performance as measured by the Side Step Test. The research employed a quantitative experimental method with a one group pre test post test design. The population and sample consisted of 10 squash athletes from the Siliwangi Squash Center, selected using a total sampling technique. The intervention was conducted over 16 sessions across 4 weeks, incorporating circuit training for core strength and static or dynamic stretching for flexibility. Agility was measured using the Side Step Test. Data were processed using SPSS version 25 and analyzed using a Paired Sample T test. The statistical analysis revealed a significance value of p smaller 0.001 (sig smaller 0.05), indicating a significant effect of the intervention. The mean agility score increased from 34 on the pre test to 38 on the post test. In conclusion, combined core strength and flexibility training is effective in enhancing agility in squash athletes. This study recommends that coaches progressively integrate this training protocol with sport specific movement patterns to optimize athlete performance toward national level standards.

Abstrak: Penelitian ini dilatarbelakangi oleh tingginya hambatan footwork pada atlet squash, seperti langkah lambat, split step kurang eksplosif, dan recovery posisi yang lambat akibat terbatasnya kekuatan otot inti (core) serta fleksibilitas pinggul dan hamstring. Penelitian ini berkaitan dengan peningkatan performa kelincahan yang diukur menggunakan Side Step Test. Metode yang digunakan adalah eksperimen kuantitatif dengan desain one group pre-test post-test design. Populasi dan sampel penelitian terdiri dari 10 atlet squash Siliwangi Squash Center yang diambil menggunakan teknik total sampling. Intervensi diberikan sebanyak 16 sesi selama 4 minggu menggunakan metode circuit training untuk core strength dan peregangan (stretching) untuk flexibility. Instrumen pengumpulan data kelincahan menggunakan Side Step Test. Data diolah menggunakan SPSS versi 25 dengan uji hipotesis Paired Sample T test. Hasil analisis statistik menunjukkan nilai signifikansi sebesar p lebih kecil 0,001 (sig lebih kecil 0,05), yang berarti terdapat pengaruh yang signifikan dari perlakuan yang diberikan. Rata rata skor kelincahan atlet mengalami peningkatan dari 34 pada pretest menjadi 38 pada posttest. Kesimpulannya, latihan gabungan core strength dan flexibility terbukti efektif meningkatkan kelincahan atlet squash. Penelitian ini merekomendasikan para pelatih untuk mengintegrasikan program latihan ini secara progresif dengan pola gerak spesifik guna mengoptimalkan performa atlet menuju tingkat nasional.

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