LATIHAN VARIASI PLANK MENINGKATKAN KEKUATAN OTOT LENGAN DAN SMASH BULUTANGKIS
DOI:
https://doi.org/10.51878/cendekia.v5i4.10965Keywords:
Bulutangkis, Kekuatan Otot Lengan, Smash, Variasi PlankAbstract
ABSTRACT
Badminton requires good physical ability and body stability, especially in producing fast, powerful, and accurate smash shots. One of the important components supporting the quality of a smash is arm muscle strength and core stability because both play a role in force transfer and body control during the execution of the shot. This study aimed to analyze the effect of plank variation exercises on arm muscle strength and badminton smash ability of PB Klywon players in 2025. The study employed an experimental method using a one group pretest-posttest design. The sample consisted of 22 male players selected through a purposive sampling technique. The training program was conducted over 16 sessions with a frequency of three times per week through several exercise variations, including basic plank, front plank, side plank, leg plank, and plank arm reach. Data were collected using an arm muscle strength test and a badminton smash accuracy test. The data were analyzed using descriptive statistics, the Shapiro-Wilk normality test, homogeneity test, and paired sample t-test. The results showed that plank variation exercises significantly improved arm muscle strength and smash ability with a significance value of p<0.001. These findings indicate that body weight-based exercises can be used as a simple alternative physical training method to improve body stability, arm strength, and the effectiveness of badminton smash performance.
ABSTRAK
Permainan bulutangkis menuntut kemampuan fisik dan stabilitas tubuh yang baik, terutama dalam menghasilkan pukulan smash yang cepat, kuat, dan akurat. Salah satu komponen penting yang mendukung kualitas smash adalah kekuatan otot lengan serta stabilitas inti tubuh karena keduanya berperan dalam proses transfer tenaga dan kontrol gerak saat melakukan pukulan. Penelitian ini bertujuan menganalisis pengaruh latihan variasi plank terhadap kekuatan otot lengan dan kemampuan smash pemain bulutangkis PB Klywon Tahun 2025. Penelitian menggunakan metode eksperimen dengan desain one group pretest-posttest. Sampel penelitian terdiri atas 22 pemain putra yang dipilih menggunakan teknik purposive sampling. Program latihan diberikan selama 16 kali pertemuan dengan frekuensi tiga kali setiap minggu melalui variasi basic plank, front plank, side plank, leg plank, dan plank arm reach. Pengumpulan data dilakukan menggunakan tes kekuatan otot lengan dan tes ketepatan smash bulutangkis. Data dianalisis menggunakan statistik deskriptif, uji normalitas Shapiro-Wilk, uji homogenitas, dan paired sample t-test. Hasil penelitian menunjukkan bahwa latihan variasi plank memberikan peningkatan signifikan terhadap kekuatan otot lengan dan kemampuan smash dengan nilai signifikansi p<0,001. Temuan ini menunjukkan bahwa latihan berbasis body weight dapat digunakan sebagai alternatif latihan fisik sederhana untuk meningkatkan stabilitas tubuh, kekuatan lengan, dan efektivitas smash pemain bulutangkis.
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