Mixed Training Programs Applied to Young Soccer Players: Effects on Speed-Power Abilities

Abstract

We compared the effects of two 4-week strength-power-speed training protocols on physical performance of young soccer players. Twenty-three highly-trained under-20 soccer players were randomly allocated to two mixed-training groups: 1) “traditional” (TRAD: n=11), comprising vertically-oriented strength-power exercises and linear sprints; or 2) “multidirectional” (MULTI: n=12), combining vertically- and horizontally-oriented strength-power exercises, linear sprints, and change-of-direction (COD) drills. Squat jump (SJ) and countermovement jump, 2) linear sprint, COD speed, and 3) jump-squat (JS) and hip-thrust (HT) power tests were performed pre- and post-training. Differences were determined using a two-way ANOVA with repeated measures and “target scores” were used to detect real changes in performance. No group-time interactions were found for any of the variables (p>0.05). Significant increases (p<0.05) in 20-m sprint velocity, JS- and HT-power were found in both groups, and in SJ in TRAD. Individual analyses revealed a greater number of meaningful changes in Zigzag velocity in MULTI while most players in TRAD displayed meaningful increases in SJ height. In conclusion, both training protocols resulted in similar adaptations but, at the individual level, it appears that MULTI protocol is superior to improve COD ability while TRAD should be preferred to maximize vertical jumping capabilities during short soccer pre-seasons.

Development of speed-strength abilities of 11-12 year old rugby players using a set of special exercises

“…Tomas T. Freitas and others. [34] achieved positive changes in speed-strength readiness for two different training programs. In the studies of Pasko V. et al [13], the rational structure and content of the speed-strength training of rugby players in the preparatory period was substantiated and developed.…”

Resistance Training Practices of Brazilian Olympic Sprint and Jump Coaches: Toward a Deeper Understanding of Their Choices and Insights (Part III)

“…However, the combination of squats and hip thrust exercises performed at their respective optimum power zones (i.e., utilizing loads that maximize power output) was superior in enhancing 30-m linear sprint and COD abilities ( Ribeiro et al, 2019 ). Finally, in a recent study, Freitas et al (2023) demonstrated that a multi-training protocol, incorporating vertical and horizontal strength-power exercises (including the hip thrust), was superior to a traditional vertical training protocol (e.g. squats = drop jumps) in improving zigzag velocity among highly-trained under-20 soccer players during a short soccer pre-season.…”

“…As emphasized, this exercise appears to be more effective and yields superior results when combined with different types or forms of exercises (e.g., squats, jump squats, plyometrics, etc.) ( Abade et al, 2021 ; Freitas et al, 2023 ; Ribeiro et al, 2019 ). When used within these guidelines, this practical exercise can serve as a suitable and effective stimulus for inducing positive adaptations in sprint performance.…”