Effects of unilateral vs. bilateral resistance training interventions on measures of strength, jump, linear and change of direction speed: a systematic review and meta-analysis

Liao, Kai-Fang, Nassis, George P., Bishop, Chris ORCID: https://orcid.org/0000-0002-1505-1287, Yang, Wei, Bian, Chao and Li, Yong-Ming (2022) Effects of unilateral vs. bilateral resistance training interventions on measures of strength, jump, linear and change of direction speed: a systematic review and meta-analysis. Biology of Sport, 39 (3) . pp. 485-497. ISSN 0860-021X [Article] (doi:10.5114/biolsport.2022.107024)

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Abstract

Background: Exercises can be categorized into either unilateral or bilateral movements. Despite the topic popularity, the answer to the question as to which (unilateral or bilateral) is superior for a certain athletic performance enhancement remains unclear.

Purpose: To compare the effect of unilateral and bilateral resistance training interventions on measures of athletic performance.

Methods: Keywords related with unilateral, bilateral and performance were used to search in the Web of Science, Pubmed databases, and Google Scholar and ResearchGate™ websites.

Results: 6365 articles were initially identified, 14 met the inclusion criteria and were included in the final analysis, with overall article quality being deemed moderate. The quantitative analysis comprised 392 subjects (aged: 16 to 26 years). Sub-group analysis showed that unilateral exercise resistance training resulted in a large effect in improving unilateral jump performance compared to bilateral training (ES = 0.89 [0.52, 1.26]). In contrast, bilateral exercise resistance training showed a small effect in improving bilateral strength compared to unilateral (ES = -0.43 [-0.71, -0.14]). Non-significant differences were found in improving unilateral strength (ES = 0.26 [-0.03, 0.55]), bilateral jump performance (ES = -0.04 [-0.31, 0.23]), change of direction (COD) (ES = 0.31 [-0.01, 0.63]) and speed (ES = -0.12 [-0.46, 0.21]) performance.

Conclusion: Unilateral resistance training exercises should be chosen for improving unilateral jumping performance, and bilateral resistance training exercises should be chosen for improving bilateral strength performance.

Item Type: Article
Research Areas: A. > School of Science and Technology > London Sport Institute > Strength and Conditioning at the London Sport Institute
Item ID: 33302
Notes on copyright: Copyright: Institute of Sport. This is an Open Access article distributed under the terms of the Creative Commons Attribution Share Alike 4.0 License (https://creativecommons.org/licenses/by-sa/4.0/), allowing third parties to copy and redistribute the material in any medium or format and remix, transform, and build upon the material for any purpose, even commercially, provided the original work is properly cited and states its license.
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Depositing User: Chris Bishop
Date Deposited: 24 May 2021 12:49
Last Modified: 19 Jul 2021 03:25
URI: https://eprints.mdx.ac.uk/id/eprint/33302

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