Objective: This study aimed to compare the relative effects of unilateral and bilateral plyometric training on jump, sprint, and change-of-direction performance in adolescent team-sport athletes. Methods: A systematic search was conducted in PubMed, Web of Science, Scopus, and Embase databases. Effect sizes were calculated from pre- and post-training changes and pooled using a random-effects model, expressed as SMD (Hedges` g) and its 95% CI. Results: A total of 11 studies involving 388 participants were included. Between-group comparisons showed no significant differences for countermovement jump (CMJ) (SMD = -0.06, 95% CI -0.32 to 0.20, I² = 0%, p = 0.649), standing long jump (SLJ) (SMD = -0.20, 95% CI -0.55 to 0.15, I² = 0%, p = 0.268), =10 m sprint (SMD = -0.22, 95% CI -0.53 to 0.09, I² = 0%, p = 0.164), =20 m sprint (SMD = -0.06, 95% CI -0.31 to 0.20, I² = 0%, p = 0.669), or change-of-direction (COD) (SMD = -0.01, 95% CI -0.33 to 0.31, I² = 27.9%, p = 0.946). Unilateral plyometric training showed greater improvements in single-leg tasks, including single-leg CMJ (SMD = 0.34, 95% CI 0.07 to 0.61, I² = 0%, p = 0.013) and single-leg COD (SMD = -0.61, 95% CI -1.01 to -0.21, I² = 0%, p = 0.003). Conclusion: This study found no clear between-group advantage between unilateral and bilateral plyometric training for bilateral jump performance (CMJ and SLJ), sprint performance (=10 m and =20 m), or COD. However, unilateral plyometric training appeared to provide greater benefits in single-leg tasks, particularly single-leg CMJ and single-leg COD, suggesting a possible task-specific advantage. Systematic review registration: https://www.crd.york.ac.uk/prospero/, identifier PROSPERO CRD420261324213.
© Copyright 2026 Frontiers in Physiology. Frontiers Media. Alle Rechte vorbehalten.