Kho Kho, one of India’s most explosive indigenous sports, requires a unique combination of speed, agility, reactive strength, acceleration, deceleration, dodging skills, lower-body power, and rapid change of direction (COD).
As the sport progresses toward scientific training, especially with the rise of Khelo India Youth Games, University Nationals, and Ultimate Kho Kho coaches now should increasingly rely on plyometric training to improve performance.
This blog provides a deep, research-backed exploration of how plyometrics benefit Kho Kho players, supported by findings from sports science literature (2020–2024).
1. Understanding Plyometric Training
Plyometrics is a form of explosive training that utilizes the stretch–shortening cycle (SSC) of muscles. The SSC has three phases:
1. Eccentric phase (muscle lengthens)
2. Amortization phase (rapid transition)
3. Concentric phase (muscle shortens explosively)
Shorter amortization = more explosive movement.
Kho Kho demands constant SSC actions:
• Jumping
• Quick directional changes
• Fast accelerations
• Rapid sit-to-run responses
• Dodging and pole turns
Thus, plyometrics directly transfers to high-performance gameplay.
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2. Why Plyometrics Are Perfect for Kho Kho
2.1 Enhances Explosive Speed & First-Step Quickness
Kho Kho players must accelerate quickly:
• from a static standing position,
• from a seated posture (sitters),
• after dodging,
• or during a chase.
Plyometrics improve rate of force development (RFD), enabling players to reach top speed faster.
Research Insight
Studies on 20m and 30m sprint performance show:
• Plyometric training reduces sprint time by 3–8% in youth and adult athletes (Markovic & Mikulic, 2020-2023).
For Kho Kho, this significantly improves:
• Chase acceleration
• Pole-to-run transitions
• Tag attempts
2.2 Improves Agility & Change of Direction (COD)
Kho Kho requires constant:
• dodging
• zig-zag movements
• cutting
• sharp direction changes
Plyometrics strengthen neuromuscular reactivity, shorten ground contact time, and improve lower-limb tendon stiffness.
Research Insight
• Multiple studies show that plyometrics improve COD ability by 5–10% in athletes from agility-based sports (Ramirez-Campillo et al., 2022).
• Plyometrics targeting lateral movements improve COD even more—up to 12% in similar sports like Kabaddi and handball.
For Kho Kho, this benefits:
• defenders escaping chasers
• chasers changing chase lines
• pole turn maneuvering
• sudden acceleration after feints
2.3 Builds Reactive Strength for Dodging & Pole Turns
Dodging requires:
• instant stopping
• horizontal jumps
• lateral quickness
• reactive force
Pole turning demands:
• powerful hip rotation
• one-legged drive
• explosive arm–shoulder–core synergy
Plyometrics directly strengthen these SSC-based movements.
Research Insight
A 2021 systematic review shows plyometrics significantly improve:
• Reactive strength index (RSI)
• Ground reaction force
• Eccentric control
These improvements translate directly into:
• faster dodges
• tighter, more efficient pole turns
• quicker chase redirection
2.4 Develops Lower-Limb Power
Lower-limb power is essential for:
• faster sprinting
• more effective jumps
• stable landing mechanics
• explosive push-offs
Research Insight
Studies on standing broad jump (SBJ) show:
• Plyometrics improve SBJ by 8–15%, even in trained athletes.
SBJ is particularly useful in Kho Kho because:
• It enhances horizontal propulsion
• Improves take-off speed
• Boosts leg drive essential for chasing
2.5 Important for Sitters (Unique to Kho Kho)
Sitters must:
• remain ready in a low position
• execute rapid sit-to-run acceleration
• provide accurate, timely “kho” calls
Plyometrics improve:
• starting strength
• first-step explosiveness
• neuromuscular activation in static-to-dynamic movement
Research Insight
Static start plyometrics (e.g., squat jumps from seated position) improve:
• first-step quickness by 6–10%
• movement initiation speed
• coordination
This is crucial for sitters who need to transition instantly into high-speed chasing.
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2.6 Increases Anaerobic Power & Repeated Sprint Ability
Kho Kho players perform repeated:
• short sprints
• dodges
• chases
• pole turns
Plyometrics improve:
• anaerobic glycolytic efficiency
• phosphocreatine regeneration
• repeated sprint ability (RSA)
• metabolic fatigue resistance
Research Insight
Studies show plyometric training enhances RSA by 5–12%, especially in stop–start sports similar to Kho Kho.
2.7 Helps Prevent Injuries
Common injuries in Kho Kho:
• ankle sprains
• knee ligament sprain
• hamstring pulls
• lower back stress
Plyometrics strengthen:
• tendons
• joint stabilizers
• proprioception
• dynamic stability
Research Insight
Plyometric programs reduce lower-limb injuries by up to 50% (Hewett et al., 2021).
3. Research on Plyometrics in Indian Indigenous Sports (Kabaddi, Kho Kho, Mallakhamb)
Although limited, recent Indian studies (2020–2024) on plyometrics show strong benefits:
Key Findings
1. Kabaddi players: significant improvement in agility (7–10%) and lower-body explosive strength.
2. Kho Kho players: plyometrics combined with sprint work improved chase performance and SBJ distance.
3. Mallakhamb players: improved neuromuscular control and explosive vertical power.
4. High school Kho Kho players: improved SEMO agility test scores by 8–11%.
Measures to track Improvement
• Standing Broad Jump
• Vertical Jump
• 20m speed
• 30-yard dash
• Illinois agility test
• SEMO test
• reaction time
These outcomes directly relate to key Kho Kho movements and match situations.
4. Best Plyometrics for Kho Kho (Evidence-Backed)
Lower Body
• Tuck jumps
• Bounding
• Depth jumps
• Box jumps
• Single-leg hops
• Lateral cone jumps
• Skater jumps
Upper & Core (for pole turns & arm drive)
• Medicine ball chest throws
• Overhead slams
• Rotational throws
• Clap push-ups (advanced)
Sport-Specific Plyometrics
✔ Seat-to-sprint explosive jumps
✔ Lateral shuffles with jumps
✔ Single-leg side bounds (for pole turn mechanics)
✔ Short acceleration jumps (0–5 metres)
5. How to Structure Plyometric Training for Kho Kho
Training Frequency
• 2–3 sessions per week
Ground Contacts
• Beginners: 80–100 per session
• Intermediate: 100–140
• Advanced: 150+
Periodization
• Pre-season: high-volume plyometrics
• In-season: low-volume, high-intensity reactive plyometrics
• Post-season: technique refinement & low load
6. Summary of Scientific Benefits for Kho Kho
| Performance Trait | Effect of Plyometrics | Research Support |
| Speed | ↑ 3–8% | Strong |
| Agility | ↑ 5–12% | Strong |
| First-step quickness | ↑ 6–10% | Moderate |
| Lower-limb power | ↑ 8–15% | Strong |
| Reactive strength | ↑ 10–20% | Strong |
| Repeated Sprint Ability | ↑ 5–12% | Moderate |
| Injury prevention | ↓ 40–50% | Strong |
Conclusion
Plyometric training has become a scientific necessity in modern Kho Kho. Research consistently shows that plyometrics improve all major performance components the sport demands speed, agility, power, COD, reactive strength, and anaerobic endurance. Whether you are training for national-level competitions, Khelo India, or Ultimate Kho Kho, a structured plyometric program will dramatically elevate performance.
Guest Author-
Ashwani Ranjan
National Kho Kho Player
Rajasthan Warriors – UKK-1
B.A.||B.P.Ed.||M.P.Ed.||Ph.D.
(University of Delhi)
UGC NET/JRF – AIR 3
PUBLISHED BOOKS & RESEARCH PAPERS
Current designation:- PHD SCHOLAR at UNIVERSITY OF DELHI
CONTACT MAIL:- ash3wani@gmail.com