Effect of Unilateral, Bilateral, and Combined Plyometric Training on Explosive and Endurance Performance of Young Soccer Players

Abstract

The aim of the study was to compare the effects of bilateral, unilateral, or combined bilateral and unilateral plyometric training (PT) on muscle power output, endurance, and balance performance adaptations in young soccer players. Four groups of young soccer players (age 11.4 ± 2.2 years) were divided into control group (CG; n = 14), bilateral group (BG; n = 12), unilateral group (UG; n = 16), and bilateral + unilateral group (B + UG; n = 12). Players were measured in unilateral and bilateral countermovement jump with arms, 5 multiple bounds test, 20-cm drop jump reactive strength index, maximal kicking velocity, sprint and agility test time, endurance, and balance performance. The PT was applied during 6 weeks, 2 sessions per week, for a total of 2,160 jumps. After intervention, all PT groups showed a statistically significant (p ≤ 0.05) change in all performance measures, with no statistically significant differences between treatments. Among the 21 performance measures, the B + UG showed a significantly (p ≤ 0.05) higher performance change in 13 of them vs. the CG, whereas the UG and BG showed only 6 and 3, respectively. The current study showed that bilateral, unilateral, and combined bilateral and unilateral PT ensured significant improvement in several muscular power and endurance performance measures in young soccer players. However, the combination of unilateral and bilateral drills seems more advantageous to induce superior performance improvements.

Effects of Plyometric Training on Physical Fitness in Team Sport Athletes: A Systematic Review

“…The data gathered in the present review suggest that pre-pubertal amateur players performing PT with a frequency of 2 sessions per week had more beneficial effects over 10 weeks compared to longer duration training programs. The combination of unilateral and bilateral jump drills seems more advantageous to induce significant sprint performance improvements during high-intensity short-term plyometric training (Ramirez-Campillo et al, 2015a). …”

“…The literature search revealed nine studies that examined PT effects on agility performance (Arazi et al, 2012; Asadi, 2013; Váczi et al, 2013; Ramirez-Campillo, 2013; Ramirez-Campillo et al, 2014, 2015a; Meylan and Malatesta, 2009; Michailidis et al, 2013; Sohnlein et al, 2014). In addition, the data obtained in the present review show that there was a significant increase in agility performance in elite and amateur team sport players following PT.…”

“…Several research studies have confirmed that PT can enhance muscle strength and power (Markovic et al, 2007), speed (Diallo et al, 2001; Impellizzeri et al 2008; Michailidis et al, 2013) and agility (Arazi et al, 2012; Ramirez-Campillo et al, 2014, 2015a). Additionally, numerous studies have discovered positive effects of short-term PT on jumping performance in basketball (Brown et al, 1986; Matavulj et al, 2001), soccer (Ramirez-Campillo et al, 2014, 2015ab; Thomas et al, 2009), volleyball (Martel et al, 2005; Milic et al, 2008), handball (Chelly et al, 2014; Hermassi et al, 2014) and other team sport games.…”

Specific physical trainability in elite young soccer players: efficiency over 6 weeks’ in-season training

“…Each player performed a series of horizontal jumps [16]. The tests included a bilateral standing horizontal jump, and unilateral horizontal jumps with each of the two legs.…”

“…According to scientific literature, plyometric drills represent a safe training method amongst young soccer players [16]. Actually, plyometric exercises require similar movements encountered in the usual playing activities of children without using additional weight.…”