Loaded Plyometrics and Short Sprints with Change-of-Direction Training Enhance Jumping, Sprinting, Agility, and Balance Performance of Male Soccer Players
Ghaith Aloui, Souhail Hermassi, Lawrence D. Hayes, El Ghali Bouhafs, Mohamed Souhaiel Chelly, René Schwesig
Abstract
This project investigated effects of 8 weeks of biweekly loaded combined plyometric and short sprint with change-of-direction training an in-season regimen of young soccer players. An experimental (n = 17, age: 16.5 ± 0.5 years, body mass: 64.5 ± 5.2 kg, height: 1.73 ± 0.07 m,) and control group (n = 17, age: 16.7 ± 0.5 years, body mass: 65.6 ± 4.8 kg, height: 1.74 ± 0.07 m) were tested pre- and post-intervention for squat-jump (SJ), countermovement-jump (CMJ), and five-jump test (5JT), 10 m and 30 m sprint performance, change-of-direction ability, and dynamic balance performance. The experimental group (EG) outperformed the control group (CG) over 8 weeks in jumping (p < 0.001; d = 0.98–1.17), 10 m sprinting (p < 0.001; d = 0.94), change-of-direction ability (p < 0.001; d = 1.24), and dynamic balance performance (p < 0.001; d = 0.53–0.74). We conclude that adding biweekly loaded plyometric with short sprints and change-of-direction training to habitual training improves athleticism of young soccer players. Therefore, loaded plyometric with short sprints and change-of-direction training should be implemented as a part of research-informed soccer training.