Abstract
Muscular strength, explosive power, and change of direction (COD) speed play a critical role in table tennis players. This study aimed to investigate the effects of an 8-week complex training (CT) program on lower-body strength, countermovement jump (CMJ) performance, and COD speed in female junior table tennis players. Twenty-four well-trained female junior table tennis players (age: 15.2 ± 1.1 years) were randomly assigned to either a CT group (CTG, n = 12) or a control group (CG, n = 12). The CTG performed CT twice a week for 8 weeks, while the CG performed regular resistance training. Each CT session consisted of three pairs of exercises: back squats alternated with CMJs, leg press alternated with box jumps, and lunges alternated with lateral bounds. Pre- and post-intervention tests included 1-repetition maximum (1RM) back squat for lower-body strength, CMJ height and peak power, and the 5-0-5 agility test for COD speed. After 8 weeks, the CTG demonstrated significantly greater improvements compared to the CG in 1RM back squat (CTG: +18.5% vs. CG: +3.2%, p < 0.001), CMJ height (CTG: +12.3% vs. CG: +2.1%, p < 0.001), CMJ peak power (CTG: +15.8% vs. CG: +2.8%, p < 0.001), and 5-0-5 agility test time (CTG: -7.5% vs. CG: -1.1%, p < 0.001). Significant within-group improvements (p < 0.01) were observed in all measured variables for the CTG, while the CG showed minimal or non-significant changes. An 8-week complex training program, supplementing regular table tennis practice, is an effective method for enhancing lower-body strength, CMJ performance, and COD speed in female junior table tennis players. These improvements may contribute to enhanced on-court performance by improving the ability to generate powerful movements and change direction rapidly.