Pengaruh Latihan Tabata Workout dan Lari Jarak Menengah terhadap Peningkatan VO2Max Pemain Sepak Bola Klub Putra Lingsar FC Tahun 2023
DOI:
https://doi.org/10.36312/mj.v2i2.2724Keywords:
Metode Latihan, Tabata Workout, Lari Jarak Menengah, Vo2max, Sepak BolaAbstract
Peningkatan kapasitas aerobik merupakan aspek penting dalam pembinaan atlet sepak bola. Penelitian ini bertujuan untuk membandingkan pengaruh metode latihan Tabata Workout dan lari jarak menengah terhadap peningkatan VO2Max pemain klub sepak bola amatir. Penelitian menggunakan desain eksperimen pretest-posttest dua perlakuan pada 24 pemain Putra Lingsar FC yang dibagi ke dalam dua kelompok (n=12). Kelompok pertama mengikuti protokol Tabata Workout (4 menit intensitas tinggi, 3 sesi/minggu), sedangkan kelompok kedua menjalani latihan lari jarak menengah (25–30 menit intensitas sedang, 3 sesi/minggu) selama enam minggu. Pengukuran VO2Max dilakukan melalui Bleep Test dan dianalisis menggunakan uji-t. Hasil menunjukkan bahwa kedua metode memberikan peningkatan signifikan terhadap VO2Max (p<0,001). Rata-rata VO2Max kelompok Tabata meningkat dari 4661,00 ml menjadi 5206,25 ml, sedangkan kelompok lari meningkat dari 4154,00 ml menjadi 4656,00 ml. Disimpulkan bahwa kedua metode efektif meningkatkan kapasitas aerobik, dengan Tabata Workout menunjukkan peningkatan yang lebih cepat dan efisien. Penelitian ini mendukung integrasi metode HIIT dalam program pelatihan fisik sepak bola di tingkat klub amatir.
The Effect of Tabata Workout and Medium-Distance Running on VO?Max Improvement in Putra Lingsar FC Football Players (2023)
Abstract
Improving aerobic capacity is a crucial aspect of training in football. This study aims to compare the effects of Tabata Workout and medium-distance running training methods on the VO2Max of amateur football players. A pretest-posttest two-group experimental design was applied to 24 players of Putra Lingsar FC, divided into two groups (n=12). The first group followed the Tabata Workout protocol (4-minute high-intensity intervals, 3 sessions/week), while the second group performed medium-distance running (25–30 minutes at moderate intensity, 3 sessions/week) over six weeks. VO2Max was measured using the Bleep Test and analyzed using t-tests. The results showed that both methods significantly improved VO2Max (p<0.001). The Tabata group increased from 4661.00 ml to 5206.25 ml, while the running group increased from 4154.00 ml to 4656.00 ml. It is concluded that both training methods effectively enhance aerobic capacity, with Tabata Workout producing faster and more efficient improvements. These findings support the integration of HIIT-based methods in physical conditioning programs for amateur football clubs.
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