Effectiveness body weight strength training and plyometric in the speed and agility taekwondo athletes

From the observation of 24 athletes Taekwondo Jayabaya produced as much as 79.1% 95.8% of athletes have the physical ability, especially the speed and agility under average value. This study aims to determine the effectiveness of exercises body weight strength training and plyometric to increase physical ability. The study used an experimental research method with a quasiexperimental type using a 2x2 factorial design. The sampling technique used purposive sampling based on inclusion criteria. The total number of samples used is 24 athletes who will be divided into 2 exercise groups. The study was conducted on the Jayabaya Taekwondo team for 6 weeks. Data collection techniques used 35 meters speed test and Illinois agility run test. Variable variance analysis using MANOVA test. In the MANOVA test, the value is obtained sig. multivariate test (0.00) and between subjects effects test of exercise on speed and agility (0.00). The results of descriptive statistics on exercises body weight strength training and plyometric on speed time (5.12)>(4.57), and agility time (19.53)> (17.64). The conclusion of this study is that body weight strength training and plyometric exercises significantly affect the physical ability of taekwondo athletes.training was Plyometric more effective in increasing the speed and agility of taekwondo athletes during the 6-week training program.


INTRODUCTION
Taekwondo is one of the martial arts originating from Korea which was discovered 2000 years ago (Arazi et al., 2016), Taekwondo has developed into a popular sport in the world (Ipekoglu et al., 2018).
Taekwondo was officially competed at the Olympics in Sydney, Australia in 2000 (Santos et al., 2019). Taekwondo sport is favored by various age levels which aim to maintain fitness, train balance, flexibility, strength and health (Hammami et al., 2018). Movements in taekwondo have specifications for kicking techniques, body rotation and pivoting on one leg. The ability to produce fast kicks and strong as well as coordination and stability of movement to changes in body position when attacking and defending is strongly influenced by the level of physical fitness of athletes (Fong & Tsang, 2012). To get maximum speed, strength and dynamic control of body posture, an athlete needs to optimize the performance of muscles and the system neuromuscular (Jlid et al., 2016).

Taekwondo sports include martial arts and sports body contact
where an athlete has the goal of attacking an opponent with maximum strength (Johari & Bagherian, 2020), using dynamic kicking from various directions with strong movements (Santos et al., 2019). Taekwondo has an performance form intermittent with a mechanism short-term highintensity (Lopes-Silva et al., 2018). To achieve success in a match requires explosive muscle strength, the ability to produce force (Gorur & Alp, 2020), kick motion speed high motion acceleration, and power (Khayyat et al., 2020). The high intensity of muscle work is influenced by metabolism anaerobic where energy production is supplied by the breakdown of phosphocreatine (PCr) and glycolysis (Lopes-Silva et al., 2018). In taekwondo, high-intensity strengthening exercises are needed to support the physical of each athlete. High-intensity exercise has an form of exercise intense with an intensity of >80% of the maximal heart rate (Marzuca-Nassr et al., 2020). The preparation of the exercise program is adjusted to the exercise variables which include frequency, volume, intensity and exercise design such as ratio work-and-rest , exercise type and method, and repetition acceleration (Kilen et al., 2020).
Physical fitness is an important factor for showing high performance. The physical ability of taekwondo athletes consists of several components including balance, agility, endurance (Fachrezzy et al., 2021), strength anaerobic, flexibility, speed and muscle explosive power (Khayyat et al., 2020). This study focuses on increasing the physical ability of speed and agility in taekwondo athletes. Speed is the physical ability to move and change body positions quickly in one direction or change direction. These components are an important part in all sports (Bompa, 2019) kicks (Khayyat et al., 2020), and the speed of kick execution and has dynamic leg movements when attacking and defending, these three factors are basic components that athletes must have and play an important role in achieving success in sports taekwondo (Wazir et al., 2019). In a taekwondo competition, athletes must have the ability to move quickly and have high energy, and must have several other important components such as endurance aerobic and anaerobic, strength, explosive power, flexibility, speed and agility (Khayyat et al., 2020). Agility is a complex work system that is interconnected between one system and another in the body (Bompa, 2019) and is a basic component that taekwondo athletes must possess (Akin & Kesilmiş, 2020). Taekwondo sport requires an agility component to change body position, attack the opponent and defend by doing a lot of dynamic movements such as sideways, forward and backward which are done at high speed. To achieve success in changing positions quickly,need muscle flexibility, agility and endurance anaerobic taekwondo athletes (Goodarzi et al., 2020).
To achieve an optimal increase in athletes' physical abilities, one of the components that need to be fostered and trained is physical condition.
Physical condition is the most important factor in achieving the highest achievement for athletes (Paramitha et al., 2020). So that an effective training method is needed to improve the physical abilities of taekwondo athletes, one of which is body weight strength training and plyometrics.
Exercise and body weight strength training is one method of exercise that can increase the power capacity in taekwondo athlete (Marzuca-Nassr et al., 2020). Body weight strength training has the characteristics of the basic movements to push and pull the body against gravity. The gravitational pull during exercise increases the load on the body optimally so that it can progressively provide resistance during exercise (Chaabene et al., 2020). From the results of research, exercises body weight strength training as much as 6-8 repetitions for 8-12 weeks can affect the improvement of adaptation neuromuscular and increase hypertrophic muscle in taekwondo athletes (Roussel et al., 2020). This research is also supported by the results of body weight strength training for 20 minutes with an intensity of 80-95% of the maximal heart rate can reduce fat mass in the legs and increase muscle mass in taekwondo athletes (Carneiro et al., 2018). Another benefit of body weight strength training training 2 times a week for 8 weeks results in an increase in the speed of running sprint, and the speed of change in the direction of motion (Makhlouf et al., 2018).
Another study conducted on 55 Korean Taekwondo  Speed is needed in kick acceleration (Wazir et al., 2019). In addition, the agility component also plays a role in changing body position when attacking and defending from opponents (Goodarzi et al., 2020). So that this research is expected to provide new insights and increase knowledge in the preparation of training programs and be able to significantly improve the physical abilities of taekwondo athletes. In addition, this research is also expected to provide information on the effectiveness of appropriate training methods to improve the physical abilities of taekwondo athletes.

This study used an experimental method with atype of research
quasi-experimental and a 2x2 factorial research design consisting of twovariables independent includingexercises body weight strength training and plyometric and twovariables dependent including speed and agility.

RESULTS
After a 6-week training program and measurements are taken every 2 weeks, the data received will be tested. The tests carried out include the normality test using thetest Levene, the homogeneity test using the Shapiro-Wilk test and the multivariate test and the between-effect subject test using MANOVA. The following are the results of testing the data :    So it can be concluded that there is an effect before and after body weight strength training training and plyometric on speed and agility in taekwondo athletes. The results of the between-subject effect test of exercise on physical ability (table 5) obtained a value sig. at speed (0.00) and agility (0.00) less than = 0.05. So it can be concluded that there is a significant interaction between before and after training with increased speed and agility in taekwondo athletes. strength training with an intensity of 70% carried out for 2-3 weeks as many as 3 sets with 10 repetitions resulted in increased self-efficacy, increased muscle strength and rate force development (RFD) (Cherup et al., 2019). Another study that supports the results of the study is research on exercises plyometric given for 4-6 weeks resulted in an increase in peak high velocity (PHV) on the ability of muscle fiber contraction (Peitz et al., 2018), which is the result of increased activity of the system neuromuscular (Bompa, 2019). very high risk of increasing athlete fatigue, reducing performance of muscle strength and can increase the risk of injury. Taekwondo has the characteristics of a fast and dynamic movement that requires a high release of ATP through metabolism anaerobic to provide sufficient energy supply. The recovery phase is a very important phase that aims to resynthesize ATP through the system oxidative (Santos et al., 2019).
Muscle contractions with high intensity with a long duration of time without any phase are recovery very at risk of causing injury to athletes during training or competition. From the results of the study the greatest risk of injury to taekwondo athletes as much as 38% occurred in the knee and 32% occurred in the ankle (Johari & Bagherian, 2020). Another study showed that 88% of 144 taekwondo athletes had injuries due to fatigue.
The most frequent injuries to the lower limbs were 48%, head and neck 24% (Ranaweera et al., 2020). So for further research, it is recommended to separate the practice of taekwondo techniques with physical exercise.
These conditions are very important to improve the physical ability of athletes optimally.

CONCLUSION
Exercise and body weight strength training and plyometric significantly affect the increase in the speed and agility of movement on taekwondo athletes. In the results of the effectiveness test of the training method on speed and agility, exercises plyometric provide a better and more effective effect than body weight strength training for a 6-week training program. The novelty of the results of this study is that exercises are body weight strength training and plyometric not only specific for increasing muscle strength and explosive power but also have a multilateral effect, which is able to have a significant effect on increasing speed and agility in taekwondo athletes. From the results of the research that has been obtained, the authors thank the Faculty of Sport at Sebelas Maret University Surakarta and the management and coaches of the Taekwondo Jayabaya Kediri team who have given permission to conduct research for 6 weeks safely and smoothly. Furthermore, I would like to