Summary The purpose of this interventional study is to determine whether the type of training surface used during plyometric training influences neuromuscular performance, dynamic postural balance, and muscle soreness in young active males. The main questions this study aims to answer are: * Does plyometric training performed on sand improve dynamic postural balance more than training performed on a firm surface? * Does plyometric training performed on sand reduce lower-limb muscle soreness compared with training performed on a firm surface? Researchers will compare a firm-ground plyometric training group, a sand-surface plyometric training group, and a control group to evaluate the effects of training surfaces on physical performance and recovery. Participants will: * Perform plyometric training sessions three times per week for eight weeks (experimental groups). * Complete performance tests, including vertical jumps, sprint tests, change-of-direction speed tests, and the Y-Balance Test, before and after the intervention. * Report perceived lower-limb muscle soreness following training sessions.
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Change in Squat Jump (SJ) height (cm)
Timeframe: Baseline and after the 8-week training intervention
Change in Countermovement Jump (CMJ) height (cm)
Timeframe: Time Frame: Baseline and after 8 weeks
Change in Standing Long Jump distance (cm)
Timeframe: Baseline and after 8 weeks
Change in 10-meter sprint time (s)
Timeframe: Baseline and after 8 weeks
Change in 20-meter sprint time (s)
Timeframe: Baseline and after 8 weeks
Change in T-test time (s)
Timeframe: Baseline and after 8 weeks
Change in Y-Balance Test anterior reach distance on the dominant leg (cm)
Timeframe: Baseline and after 8 weeks
Change in Y-Balance Test posteromedial reach distance on the dominant leg (cm)
Timeframe: Baseline and after 8 weeks
Change in Y-Balance Test posterolateral reach distance on the dominant leg (cm)
Timeframe: Baseline and after 8 weeks
Change in Y-Balance Test anterior reach distance on the non-dominant leg (cm)
Timeframe: Baseline and after 8 weeks
Change in Y-Balance Test posterolateral reach distance on the non-dominant leg (cm)
Timeframe: Baseline and after 8 weeks
Change in Y-Balance Test posteromedial reach distance on the non-dominant leg (cm)
Timeframe: Baseline and after 8 weeks
Mean lower-limb muscle soreness score (7-point Likert scale)
Timeframe: After each training session over 8 weeks