Effects of Plyometric and Resistance Training on Muscle Strength, Explosiveness, and Neuromuscular Function in Young Adolescent Soccer Players

Abstract

This study examined the effect of 8-weeks of free-weight-resistance (RT) and plyometric (PLYO) training on maximal strength, explosiveness and jump performance compared with no added training (CON), in young male soccer players. Forty-one 11[FIGURE DASH]13-year-old soccer players were divided into three groups (RT, PLYO, CON). All participants completed isometric and dynamic (240°/s) knee extensions pre- and post-training. Peak torque (pT), peak rate of torque development (pRTD), electromechanical-delay (EMD), rate of muscle activation (Q50), m. vastus-lateralis thickness (VLT), and jump performance were examined. pT, pRTD and jump performance significantly improved in both training groups. Training resulted in significant (p<0.05) increases in isometric pT (23.4 vs. 15.8%) and pRTD (15.0 vs. 17.6%), in RT and PLYO, respectively. During dynamic contractions, training resulted in significant increases in pT (12.4 and 10.8% in RT and PLYO, respectively), but not pRTD. Jump performance increased in both training groups (RT=10.0%, PLYO=16.2%), with only PLYO significantly different from CON. Training resulted in significant increases in VLT (RT=6.7%. PLYO=8.1%). There were no significant EMD changes. In conclusion, 8-week free-weight resistance and plyometric training resulted in significant improvements in muscle strength and jump performance. Training resulted in similar muscle hypertrophy in the two training modes, with no clear differences in muscle performance. Plyometric training was more effective in improving jump performance, while free-weight resistance training was more advantageous in improving peak torque, where the stretch reflex was not involved.

The Time-Course of Changes in Muscle Mass, Architecture and Power During 6 Weeks of Plyometric Training

“…As for the quadriceps muscle, few authors (Pottiger Jeffrey et al, 1999;Malisoux et al, 2006a,b) reported hypertrophy of both slow and fast fibers of the VL following 8 weeks of intervention. McKinlay et al (2012) reported an 8.1% increased VL muscle thickness after 8 weeks of PLT, and Váczi et al (2014) found a 2.5% increase in quadriceps CSA measured via magnetic resonance after 10 weeks of intervention in elderly people. Very interestingly, Earp et al (2015) trained for 8 weeks 18 subjects with squat jumps (9 with parallel thigh depth jumps and 9 with volitional depth jumps), and found increases in QF and VL CSA in the distal (33%) and mid (50%) sites of the muscles.…”

Increasing long jump performance through plyometric exercises

“…The long jump performance increase during the simulation competition when the oligomeric conditioning exercise is carried out 3 minutes before each experiment. This improvement is attributed to the progressive increase in the vertical speed of takeoff, while there is no effect on horizontal speed (Bodanis, G. C., Tsokkos, A., & valgus, a. a.; Whitehead, Schett, Michigan, & Martin, 2018;McKinlay et al, 2018).…”

The Effect of Exercise Order on Maximum Strength Development in Resistance Trainings

“…To increase the efficiency of the trainings, it is stated that the exercises involving large muscle groups should be performed first (1,3,12). It is possible to reach different results in the studies.…”

“…For instance, it was recommended that the exercise order should be performed from multiple joint exercises to single joint exercises (1). Similarly, it was stated that the exercises involving large muscle groups at the beginning of the training and later the exercises involving small muscle groups should be performed to increase performance (1,3,12).…”