Sequencing Effects of Balance and Plyometric Training on Physical Performance in Youth Soccer Athletes

Abstract

Hammami, R, Granacher, U, Makhlouf, I, Behm, DG, and Chaouachi, A. Sequencing effects of balance and plyometric training on physical performance in youth soccer athletes. J Strength Cond Res 30(12): 3278-3289, 2016-Balance training may have a preconditioning effect on subsequent power training with youth. There are no studies examining whether the sequencing of balance and plyometric training has additional training benefits. The objective was to examine the effect of sequencing balance and plyometric training on the performance of 12- to 13-year-old athletes. Twenty-four young elite soccer players trained twice per week for 8 weeks either with an initial 4 weeks of balance training followed by 4 weeks of plyometric training (BPT) or 4 weeks of plyometric training proceeded by 4 weeks of balance training (PBT). Testing was conducted pre- and posttraining and included medicine ball throw; horizontal and vertical jumps; reactive strength; leg stiffness; agility; 10-, 20-, and 30-m sprints; Standing Stork balance test; and Y-Balance test. Results indicated that BPT provided significantly greater improvements with reactive strength index, absolute and relative leg stiffness, triple hop test, and a trend for the Y-Balance test (p = 0.054) compared with PBT. Although all other measures had similar changes for both groups, the average relative improvement for the BPT was 22.4% (d = 1.5) vs. 15.0% (d = 1.1) for the PBT. BPT effect sizes were greater with 8 of 13 measures. In conclusion, although either sequence of BPT or PBT improved jumping, hopping, sprint acceleration, and Standing Stork and Y-Balance, BPT initiated greater training improvements in reactive strength index, absolute and relative leg stiffness, triple hop test, and the Y-Balance test. BPT may provide either similar or superior performance enhancements compared with PBT.

Optimal Reactive Strength Index: Is It an Accurate Variable to Optimize Plyometric Training Effects on Measures of Physical Fitness in Young Soccer Players?

“…Many strength and conditioning coaches prescribe plyometric training sessions using fixed box heights (i.e., a 30-cm box), considering, for example, the mean countermovement jump performance of the subjects a good parameter for defining optimal dropping height (22). In fact, previous interventions adopting this method have been shown to be effective for enhancing power-related capacities in youth soccer players (13,35,44). However, with current data, we cannot determine which of the above methods is more effective and this can potentially violate the training principle of individualization.…”

Effectiveness of Traditional Strength vs. Power Training on Muscle Strength, Power and Speed with Youth: A Systematic Review and Meta-Analysis

“…Thus, plyometric training activities are positively augmented with greater balance or postural control. For example, when 4 weeks of balance training was incorporated prior to 4 weeks of plyometric training the training outcomes were significantly better with youth than in the reverse order (Hammami et al, 2016b). Hence, the combination of inadequate strength and balance would inhibit positive sprint training adaptations associated with plyometric training with youth.…”

“…Based on these findings, resistance training for youth should initially emphasize strength training methods. Prior research has also demonstrated the importance of introducing balance training early in the training process (Behm et al, 2008; Hammami et al, 2016b). Plyometric training can also be included but this training should emphasize lower amplitude movements with low to moderate reaction forces (Behm et al, 2008).…”

The Effect of Balance Exercises on Speed and Agility in Physical Education Lessons

“…As the result of their study, they found that there were significant differences between players' speed and agility skills pre-test and the post-test scores of the experimental group (p=0,000). Hammami et al, (2016) [24], determined that 8-week studies with 4 weeks balance and 4 weeks of plyometric exercises on elite players aged 12-13, have improved sprint acceleration and balance. Chaouachi et al, (2014) [25], determined a significant improvement in 10 m sprint times of 12-15 years male adolescents after 8 weeks of a combined balance and plyometric training program.…”