Effects of Different Plyometric Training Frequencies on Components of Physical Fitness in Amateur Female Soccer Players

Abstract

Plyometric jump training (PJT) is a frequently used and effective means to improve amateur and elite soccer players' physical fitness. However, it is unresolved how different PJT frequencies per week with equal overall training volume may affect training-induced adaptations. Therefore, the aim of this study was to compare the effects of an in-season 8 week PJT with one session vs. two sessions per week and equal training volume on components of physical fitness in amateur female soccer players. A single-blind randomized controlled trial was conducted. Participants (N = 23; age, 21.4 ± 3.2 years) were randomly assigned to a one session PJT per-week (PJT-1, n = 8), two sessions PJT per-week (PJT-2, n = 8) or an active control group (CON, n = 7). Before and after training, participants performed countermovement jumps (CMJ), drop-jumps from a 20-cm drop-height (DJ20), a maximal kicking velocity test (MKV), the 15-m linear sprint-time test, the Meylan test for the assessment of change of direction ability (CoDA), and the Yo-Yo intermittent recovery endurance test (Yo-YoIR1). Results revealed significant main effects of time for the CMJ, DJ20, MKV, 15-m sprint, CoDA, and the Yo-YoIR1 (all p < 0.001; d = 0.57–0.83). Significant group × time interactions were observed for the CMJ, DJ20, MKV, 15-m sprint, CoDA, and the Yo-YoIR1 (all p < 0.05; d = 0.36–0.51). Post-hoc analyses showed similar improvements for PJT-1 and PJT-2 groups in CMJ (Δ10.6%, d = 0.37; and Δ10.1%, d = 0.51, respectively), DJ20 (Δ12.9%, d = 0.47; and Δ13.1%, d = 0.54, respectively), MKV (Δ8.6%, d = 0.52; and Δ9.1%, d = 0.47, respectively), 15-m sprint (Δ8.3%, d = 2.25; and Δ9.5%, d = 2.67, respectively), CoDA (Δ7.5%, d = 1.68; and Δ7.4%, d = 1.16, respectively), and YoYoIR1 (Δ10.3%, d = 0.22; and Δ9.9%, d = 0.26, respectively). No significant pre-post changes were found for CON (all p > 0.05; Δ0.5–4.2%, d = 0.03–0.2). In conclusion, higher PJT exposure in terms of session frequency has no extra effects on female soccer players' physical fitness development when jump volume is equated during a short-term (i.e., 8 weeks) training program. From this, it follows that one PJT session per week combined with regular soccer-specific training appears to be sufficient to induce physical fitness improvements in amateur female soccer players.

Effects of plyometric training on jumping, sprint performance, and lower body muscle strength in healthy adults: A systematic review and meta‐analyses

“…Jumping performance was assessed in 24 of the included studies . Within‐group improvements in jumping performance were ranging from 3.4% to 26.3% in the PLY groups vs −6% to 8% in the control groups, following 4‐12 weeks of intervention (Table ).…”

“…While all included studies had mean ages ≥18 years, 13 studies investigated male subjects only, eight studies investigated female subjects only, and four studies investigated both males and females. The participants had different training experience, with some being recreationally active 23,24,[29][30][31][38][39][40][41][42][43] (11 studies), some having weightlifting experience 44 (1 study), and the remaining being athletes from different sports: futsal, 21,22 soccer, [25][26][27][28]45 rugby, 20,46 cricket, 47 volleyball, 48 and middle-and long-distance runners 49,50 (13 studies). All 25 studies used active control groups, meaning participants did not participate in any intervention, but maintained their recreational or sport activity.…”

“…Jumping performance was assessed in 24 of the included studies. [20][21][22][23][24][25][26][27][28][29][30][31]38,[40][41][42][43][44][45][46][47][48][49][50] Within-group improvements in jumping performance were ranging from 3.4% to 26.3% in the PLY groups vs −6% to 8% in the control groups, following 4-12 weeks of intervention ( Table 2). According to the extracted data, nine, 23,24,26,27,31,38,45,47,50 two, 21,40 and one 30 studies, respectively, demonstrated a significant between-group improvement in vertical CMJ height, in horizontal jump length, and in squat jump height, respectively, when compared to an active control group.…”

“…One limitation of the existing reviews summarizing the effects of PLY is that they do not include the large number of original studies that have been published recently . Some recent reviews have been published, but these investigated non‐performance outcomes such as bone health, bone mineral density, or the age‐related variation in the effects of PLY .…”

“…1,9 One limitation of the existing reviews 1,2,5-7,10-19 summarizing the effects of PLY is that they do not include the large number of original studies that have been published recently. [20][21][22][23][24][25][26][27][28][29][30][31] Some recent reviews have been published, 7,10-13,15-18 but these investigated non-performance outcomes such as bone health, 12 bone mineral density, 18 or the age-related variation in the effects of PLY. 10,17 Others have investigated the effects of PLY on performance of only single outcomes and/or have been devoted to specific subgroups.…”