How to Improve Change-of-Direction Speed in Junior Team Sport Athletes—Horizontal, Vertical, Maximal, or Explosive Strength Training?

Abstract

Keller, S, Koob, A, Corak, D, von Schöning, V, and Born, DP. How to improve change-of-direction speed in junior team sport athletes-Horizontal, vertical, maximal, or explosive strength training? J Strength Cond Res XX(X): 000-000, 2018-The purpose of the study was to compare the effects of 4 different training methods on change-of-direction (COD) speed in junior team sport athletes. Specifically, we investigated whether horizontal load training incorporating lateral acceleration and deceleration would induce superior performance adaptations with respect to COD speed, compared with common vertically oriented maximal strength (squats and deadlifts), explosive strength (power clean and high pull), and vertical jumping exercises. Male U15 team sport athletes (n = 45) were assigned to 1 of 4 groups and performed 2 intervention training sessions per week for 4 weeks, in addition to their usual sport-specific training. Before and after the training period, COD speed, countermovement and drop jump heights, 1-legged lateral jump, and standing long jump performance were assessed. All 4 training groups improved COD speed (p ≤ 0.01, effect size [ES] ≥1.35). Countermovement and 1-legged lateral jump performance improved with the horizontal load (p < 0.01, ES = 0.81 and p < 0.01, ES = 1.36), maximal (p = 0.01, ES = 0.56 and p < 0.01, ES = 1.14), and explosive strength training (p < 0.01, ES = 0.95 and p < 0.01, ES = 1.60, respectively). The standing long jump improved with the maximal (p < 0.01, ES = 1.14) and explosive strength training (p < 0.01, ES = 0.60). In conclusion, all 4 training methods improved the COD speed in junior U15 team sport athletes. These findings emphasize the importance of well-developed lower-body strength and power, which contribute to fast COD speed. From a practical perspective, conditioning programs for junior athletes can incorporate horizontally and vertically oriented exercises with similar effectiveness on COD speed.

Association of strength and plyometric exercises with change of direction performances

“…Earlier training studies have shown that implementing some of these plyometric exercises in training increased COD performance [ 34 ]. The skate jump had the highest associations with the different COD, while only similar exercises performed laterally are supplemented in earlier training interventions [ 16 , 68 , 69 ], it would be interesting to investigate the isolated effect of this exercise in future training studies and how it effects COD performance. Furthermore, the plyometric exercises displayed a greater similarity in muscle activation in the hamstring muscles, adductor longus, gastrocnemius, gluteus medius and a greater association with COD performance compared to the strength exercises.…”

“…As such, strength-and plyometric-training interventions are often utilized to try to improve COD performance, implementing different squat variations performed bilaterally and unilaterally, with movements in both the vertical and lateral direction [16][17][18][19][20][21][22]. Plyometric training often includes drop jumps [23][24][25][26][27] and/or countermovement jumps [28][29][30][31][32][33] with variations in ground reaction forces produced.…”

Comparison of multidirectional jump performance and lower limb passive range of motion profile between soccer and basketball young players

“…Jumping ability is crucial for successful performance of several team sports’ fundamental motor skills, in addition to being the most widely used task to improve and indirectly measure lower limb power in multidirectional sports [ 12 , 13 ]. Although some authors have suggested that jumping ability development may be influenced by sport-specific training adaptations in team sports young athletes [ 14 ], evidence has shown no differences between soccer and basketball players for vertical bilateral jump performance, suggesting no specific training adaptation required for these athletes [ 15 , 16 ].…”

Relationship of Performance Measures and Muscle Activity between a 180° Change of Direction Task and Different Countermovement Jumps

“…As such, more knowledge of how to improve the COD performance is of great importance to sport and conditioning coaches. Several studies have utilized strength training [14][15][16][17][18][19][20], specific COD drills [21][22][23][24][25], plyometric training [26][27][28][29] and a combination of these different training forms [30][31][32][33][34][35] to the physical aspect of COD performance [9].…”