Baseline motor abilities modulate gains in neuromuscular performance in a 12-week virtual aerobic dance training

Purpose: This study examined whether a 12-week virtual aerobic dance program improves neuromuscular performance, including agility, explosive power, and speed in young adults, and whether baseline motor skill levels relate to training responsiveness. Methods: Forty healthy adults were assigned to an experimental group (EXE; age: 22.09 ± 2.14 years) or a control group (CG; age: 22.00 ± 2.70 years). The EXE completed three 30-min virtual aerobic dance sessions per week for 12 weeks, while the CG maintained usual activities. Motor skill levels were assessed using the Bruininks–Oseretsky Test of Motor Proficiency, Second Edition (BOT-2). Neuromuscular performance was measured using the modified agility T test and the 505 test for agility, the 50-m sprint for speed, and the Standing Long Jump (SLJ), the Long-Leg Jump (LLJ), and Right-Leg Jump (RLJ) for explosive power. Results: The EXE group showed significant improvements in agility and explosive power, including an 11.54% increase in LLJ (p < 0.05), 9.72% in SLJ (p < 0.05), 5.31% faster modified agility T-test (p < 0.01), and 6.60% faster 505 performance (p < 0.001). Sprint speed did not improve (p > 0.05). Baseline BOT-2 strength and agility scores were significantly correlated with agility gains (rs = −0.51, p = 0.018). Conclusions: Virtual aerobic dance effectively enhanced agility and explosive power, and individuals with higher motor proficiency demonstrated greater improvements in agility. Future study on a larger scale, combined with neurophysiological analysis and retention protocols, would be valuable to confirm these benefits and explore the long-term adaptations.