Effects of In-Season Low-Volume High-Intensity Plyometric Training on Explosive Actions and Endurance of Young Soccer Players

Abstract

Integrating specific training methods to improve explosive actions and endurance in youth soccer is an essential part of players' development. This study investigated the efficiency of short-term vertical plyometric training program within soccer practice to improve both explosive actions and endurance in young soccer players. Seventy-six players were recruited and assigned either to a training group (TG; n = 38; 13.2 ± 1.8 years) or a control group (CG; n = 38; 13.2 ± 1.8 years) group. All players trained twice per week, but the TG followed a 7-week plyometric program implemented within soccer practice, whereas the CG followed regular practice. Twenty-meter sprint time (20-m), Illinois agility test time, countermovement jump (CMJ) height, 20- (RSI20) and 40- (RSI40) cm drop jump reactive strength index, multiple 5 bounds distance (MB5), maximal kicking test for distance (MKD), and 2.4-km time trial were measured before and after the 7-week period. Plyometric training induced significant (p ≤ 0.05) and small to moderate standardized effect (SE) improvement in the CMJ (4.3%; SE = 0.20), RSI20 (22%; SE = 0.57), RSI40 (16%; SE = 0.37), MB5 (4.1%; SE = 0.28), Illinois agility test time (-3.5%, SE = -0.26), MKD (14%; SE = 0.53), 2.4-km time trial (-1.9%; SE = -0.27) performances but had a trivial and nonsignificant effect on 20-m sprint time (-0.4%; SE = -0.03). No significant improvements were found in the CG. An integrated vertical plyometric program within the regular soccer practice can substitute soccer drills to improve most explosive actions and endurance, but horizontal exercises should also be included to enhance sprinting performance.

Kicking ability and kicking deficit in young elite soccer players

“…This is of relevance to establish the best training procedures in order to reduce the KD. Our outcomes are in line with the result of other very recent studies (de Villarreal, Suarez-Arrones, Requena, Haff, & Ferrete, 2015;Ramírez-Campillo et al, 2014 that demonstrated that the application of different strength training programmes (jumps and sprints, and plyometric exercises adapted to the age of our player) can increase ball velocity values in young soccer players. Furthermore, this kind of training should be incorporated in the daily workout routines since we can improve, at the same time, two of the most important and determinant soccer skills: jumping (heading) and kicking.…”

Effects of plyometric training on maximal-intensity exercise and endurance in male and female soccer players

“…Change was greater than for the control groups (Tables II and III). Using the same change of direction speed test (Ramírez-Campillo, Meylan, et al, 2014), or a similar duration change of direction speed test , after completion of an almost equal plyometric training intervention as in this study, we reported an improvement in change of direction speed performance in young soccer players. During plyometric training, soccer players performed exercises designed to induce short ground contact times and high reactive strength index, which predict change of direction speed performance (Young, James, & Montgomery, 2002).…”

Who runs the fastest? Anthropometric and physiological correlates of 20 m sprint performance in male soccer players

“…In another study on the effect of a plyometrics training program, including half-squat and leg-curl exercises, the experimental group improved both 20 m performance and CMJ (De Hoyo et al, 2015). Also, a study on adolescents showed that both 20m performance and CMJ increased over a 7-week plyometrics training program combined with soccer practice (Ramírez-Campillo et al, 2014). Finally, in a research on the effect of a 16-week plyometrics training program, gains in 20 m and standing broad jump were observed (Söhnlein, Müller, & Stöggl, 2014).…”