EFEKTIVITAS LATIHAN DISTANCE TO DISTANCE DAN INTERVAL WITH MINI HURDLE DALAM MENINGKATKAN KECEPATAN DAN DAYA TAHAN ATLET JARAK MENENGAH

The Effectiveness of Distance to Distance and Interval Exercise with Mini Hurdle in Increasing the Speed and Endurance of Middle Distance Athletes

ABSTRAK 

EFEKTIVITAS LATIHAN DISTANCE TO DISTANCE DAN INTERVAL WITH MINI HURDLE DALAM MENINGKATKAN KECEPATAN DAN DAYA TAHAN ATLET JARAK MENENGAH

Penelitian ini bertujuan untuk menganalisis efektivitas dua model latihan, yaitu distance to distancedi dan interval with mini hurdle, dalam meningkatkan kecepatan dan daya tahan atlet lari jarak menengah. Permasalahan utama yang diangkat adalah perlunya pendekatan latihan yang mampu mengoptimalkan performa kecepatan dan daya tahan secara simultan melalui integrasi komponen fisiologis dan biomekanis. Penelitian ini menggunakan metode eksperimen semu dengan desain pretest–posttest two group design. Subjek penelitian berjumlah 15 atlet putra jarak menengah (800–1500 m) yang dibagi secara acak menjadi dua kelompok, masing-masing menjalani program latihan selama delapan minggu dengan frekuensi tiga kali per minggu. Pengukuran dilakukan melalui tes lari 30 meter (kecepatan) dan 1600 meter (daya tahan). Hasil analisis statistik menunjukkan bahwa kedua model latihan memberikan peningkatan signifikan pada variabel kecepatan dan daya tahan (p < 0,05). Kelompok interval with mini hurdle menunjukkan peningkatan kecepatan lebih tinggi sebesar 10,5% dengan nilai effect size besar (d = 1,45), sedangkan kelompok distance to distance unggul pada peningkatan daya tahan sebesar 7–8,5%. Perbedaan signifikan antar kelompok ditemukan pada variabel kecepatan (p = 0,034; d = 0,91). Simpulan, bahwa kedua model latihan efektif meningkatkan performa atlet, dengan keunggulan latihan interval with mini hurdle dalam pengembangan kecepatan melalui stimulasi neuromuskular, sementara latihan distance to distance lebih berfokus pada peningkatan daya tahan aerobik. Simpulan, Hasil ini memberikan dasar ilmiah bagi pelatih untuk merancang program latihan berbasis bukti yang terukur dan efisien.

Kata kunci: latihan interval, kecepatan, daya tahan, lari jarak menengah.

 ABSTRACT

The Effectiveness of Distance to Distance and Interval Exercise with Mini Hurdle in Increasing the Speed and Endurance of Middle Distance Athletes

This study aims to analyze the effectiveness of two training models, distance to distance and interval with mini hurdle, in improving the speed and endurance of middle-distance runners. The main problem addressed is the need for a training approach capable of simultaneously optimizing speed and endurance performance through the integration of physiological and biomechanical components. This research employed a quasi-experimental method with a pretest–posttest two group design. The subjects were 15 male middle-distance athletes (800–1500 m) randomly divided into two groups, each undergoing an eight-week training program with a frequency of three sessions per week. Measurements were conducted using a 30-meter sprint test (speed) and a 1600-meter run test (endurance). Statistical analysis showed that both training models significantly improved speed and endurance variables (p < 0.05). The interval with mini hurdle group demonstrated a higher improvement in speed (10.5%) with a large effect size (d = 1.45), while the distance to distance group achieved a 7–8.5% improvement in endurance. A significant difference between groups was found in the speed variable (p = 0.034; d = 0.91). The study concludes that both training models effectively enhance athlete performance, with interval with mini hurdle being superior in developing speed through neuromuscular stimulation, whereas distance to distance focuses more on improving aerobic endurance. Conclusion, these findings provide a scientific basis for coaches to design evidence-based, efficient, and measurable training programs.

Keywords: interval training, speed, endurance, middle-distance running.