Combined Plyometric and Short Sprint Training in U-15 Male Soccer Players: Effects on Measures of Jump, Speed, Change of Direction, Repeated Sprint, and Balance.

This study examined the effect of 8 weeks of biweekly combined plyometric and short sprint training into the typical within-season training schedule of youth male soccer players. Participants were allocated at random to an experimental group (EG; n = 17, age: 14.6 ± 0.5 years, body mass: 60.5 ± 7.1 kg, height: 1.64 ± 0.08 m, body fat: 11.3 ± 1.4%) and a control group (CG; n = 17, age: 14.6 ± 0.4 years, body mass: 61.0 ± 3.9 kg, height: 1.67 ± 0.05 m, body fat: 11.8 ± 1.4%). Measures obtained pre- and post-intervention included vertical and horizontal jump performances (i.e., squat jump (SJ), countermovement jump with aimed arms (CMJA), and five-jump test (FJT)) and sprint performances (i.e., 10 and 30 m sprint). In addition, change-of-direction ability (sprint with 90° Turns (S90°) and sprint 9-3-6-3-9 m with backward and forward running (SBF)), repeated shuttle sprint ability (RSSA), and dynamic balance performance (Y balance test) were measured pre- and post-intervention. The EG experienced higher jump (all p < 0.05; d ≥ 0.71), sprint (all p < 0.05; d ≥ 0.64), change-of-direction ability (all p < 0.05; d ≥ 0.66), RSSA (all parameters except the fatigue index p < 0.01; d ≥ 0.71), and dynamic balance (all p ≤ 0.05; d ≥ 0.50) improvement compared to the CG. Adding biweekly combined plyometric and short sprint training to standard training improves the athletic performance of youth male soccer players (under 15 (U15)).

The effect of music on short-term exercise performance during the different menstrual cycle phases in female handball players.

The present study aimed to evaluate the effect of music on short-term exercise performance during the different menstrual cycle phases (MCP). In different MCP (i.e. menstrual phase (MP), luteal phase (LP), follicular phase (FP)) and in a randomized order, fourteen female handball players aged between 21-24 years performed during music (fast-tempo, 140 bpm) and no-music conditions the following tests: squat jump (SJ) test, countermovement jump (CMJ), agility T-test (TT), and repeated sprint ability (RSA). The profile of mood states (POMS) questionnaire was completed in the different MCP. The rating of perceived exertion was recorded at the end of TT and RSA. MCP does not affect the SJ, CMJ, TT and RSA performance. However, anxiety, anger, and confusion were higher in MP compared to LP and FP. Music enhances the SJ performance during the different MCP. However, the music improved the SJ performance (the first test) only following warm-up in all MCP. In conclusion, listening to music during warm-up could be beneficial for short-term exercise performance in all MCP, but the potential effect of the music on physical performance vanishes over time.

Effects of Combined Plyometric and Short Sprints Training on Athletic Performance of Male U19 Soccer Players.

This project investigated adding 8 weeks of biweekly plyometric and short sprints training into standard training in elite youth soccer players. An experimental group (EG, n = 18, age: 17.6 ± 0.6 years, body mass: 67.6 ± 5.8 kg, height: 1.75 ± 0.06 m, and body fat: 11.5 ± 1.6%) and control group (CG, n = 18, age: 17.5 ± 0.6 years, body mass: 68.8 ± 3.6 kg, height: 1.77 ± 0.04 m, and body fat: 11.7 ± 1.2%) participated. Pre-intervention and post-intervention measures were squat-jump (SJ), countermovement-jump (CMJ), standing long jump (SLJ), 5 and 20 m sprints, change-of-direction ability (4 × 5 m sprint test [S 4 × 5 m] and sprint 9-3-6-3-9 m with backward and forward running [SBF]), repeated change of direction (RCOD), and static balance (the stork balance test). For all parameters, significant (p < 0.001, η p 2 > 0.10) time and interaction (group × time) effects were observed. For three parameters (SBF, RCOD fastest time, and SLJ) no significant group effects were observed. The EG consistently showed a significantly higher performance level than the CG and a higher amount of effect sizes d (EG: d range: 1.27-2.61; CG: d range: 0.13-0.79) as an indicator for the development of performance between pre-intervention and post-intervention measures. Adding biweekly plyometric and short sprint training to standard training improves the athletic performance of young soccer players. Such plyometric and short sprint training conditioning can be highly recommended as part of the annual short training program for male elite under-19 (U19) soccer players.

An 8-Week Program of Plyometrics and Sprints with Changes of Direction Improved Anaerobic Fitness in Young Male Soccer Players.

This study examined the effects of 8 weeks of twice-weekly combined plyometric and sprint with change-of-direction (CPSCoD) training into habitual training regimes of young male soccer players. Participants were randomly allocated to an experimental group (n = 17, age: 14.6 ± 0.44 years, body mass: 61.2 ± 7.34 kg, height: 1.67 ± 0.09 m, body fat: 11.2 ± 1.56%) and a control group (n = 16, age: 14.6 ± 0.39 years, body mass: 61.1 ± 3.96 kg, height: 1.67 ± 0.05 m, body fat: 11.8 ± 1.47%). Measures obtained pre- and post intervention included vertical and horizontal jump performance (i.e., squat jump (SJ), countermovement jump (CMJ), and standing long jump (SLJ)), and sprint performance (i.e., 5 m and 20 m sprint). In addition, Measures obtained pre- and post-intervention included change-of-direction ability (4 × 5 m sprint test (S 4 × 5 m) and sprint 9-3-6-3-9 m with backward and forward running (SBF)), repeated change of direction (RCoD), and static balance performance (stork balance test). The training group experienced superior jump (all p < 0.05; d ≥ 0.61), sprint (all p < 0.05; d ≥ 0.58), change-of-direction (CoD) ability (all p < 0.05; d ≥ 0.58), RCoD (all parameters except the fatigue index p < 0.01; effect size (d) ≥ 0.71), and static balance (all p < 0.05; d ≥ 0.66) improvement. Adding twice-weekly CPSCoD training to standard training improves the anaerobic performance of U15 male soccer players.

Effects of Elastic Band Based Plyometric Exercise on Explosive Muscular Performance and Change of Direction Abilities of Male Team Handball Players.

This study examined the effects of incorporating 8 weeks of bi-weekly lower limb elastic band based loaded plyometric training into the in-season regimen of junior handball players. Participants were assigned between control (n = 15, age: 18.1 ± 0.5 years, body mass: 73.7 ± 13.9 kg, height: 1.82 ± 0.06 m, body fat: 14.4 ± 6.0%) and experimental groups (n = 14, age: 17.7 ± 0.3 years, body mass: 76.8 ± 10.7 kg, height: 1.83 ± 0.04 m, body fat: 13.4 ± 3.8%). Measures obtained before and after the intervention included a cycle ergometer force-velocity test, squat and countermovement jump characteristics, sprints times, repeated change of direction and change of direction tests (COD), a 1-RM half-back squat, and anthropometric estimates of limb volumes. Gains in the experimental group relative to controls included absolute muscle power (W) (Δ 23.1%; p < 0.05; ES = 0.565), relative muscle power (W.kg-1) (Δ 22.1%; p < 0.05; ES = 0.573), sprint times over 5 and 30 m (Δ-8.7%; p < 0.01; ES = 0.921 and Δ-7.2%; p < 0.05; ES = 0.573, respectively), COD times (Δ-9.2%; p < 0.05; ES = 0.561) and all repeated COD parameters except the fatigue index. However, a significant improvement by time interaction was observed in both groups on some anthropometric parameters (leg muscle volume and surface section thigh max), 1-RM half- back squat and vertical jump performance. We conclude that bi-weekly elastic band-loaded plyometric training improves the ability to sprint, COD and repeated COD relative to regular training, and thus it can be recommended to young male team handball players as a new method of plyometric training to improve important elements of their physical performance.

Neuromuscular Adaptations and Enhancement of Physical Performance in Female Basketball Players After 8 Weeks of Plyometric Training.

The aim of this study was to examine the effects of an 8-week in-season plyometric training (PT) program on the physical performance and neuromuscular adaptations of female basketball players. Twenty-seven elite female basketball players (aged 21.0 ± 2.6 years) were assigned between an experimental group (n = 15) who substituted a part of their usual training with biweekly PT, and a control group (n = 12) who maintained their standard basketball training. Analyses of variance and co-variance assessed changes in 10, 20, and 30 m sprint times, ability to change direction (T-test) and jumping ability [squat jump (SJ) and countermovement jump (CMJ)] with electromyographic assessment of the vastus lateralis, vastus medialis, and rectus femoris muscles during jumping and meassurement of the isokinetic strength of the knee muscles. After 8 weeks of the plyometric program the experimental group enhanced change of direction performance (Δ = -3.90%, d = 0.67) and showed a greater thigh cross sectional area (Δ = 9.89%, d = 0.95) relative to controls. Neural adaptations included significant improvements of EMG parameters for the vastus medialis muscle during Squat Jumping (Δ = 109.3%, d = 0.59). However, trends to improvements of sprinting times and jumping performances did not reach statistical significance. In addition, there were no gains in the peak torque and the average power of the quadriceps and hamstring muscles at either slow or moderate test speeds. We conclude that 8-weeks of PT (72-126 jumps) was insufficient to improve many of the variables associated with basketball performance in our subject-group. Further studies of female basketball players, extending the program period and increasing the intensity and speed of jumps are recommended in the search for more significant results.

Effects of an 8-Week In-Season Upper Limb Elastic Band Training Programme on the Peak Power, Strength, and Throwing Velocity of Junior Handball Players.

BACKGROUND: Team handball is an intense sport with special requirements on technical and tactical skills as well as physical performance. The ability of handball players to make repeated powerful muscular contractions in pushing and throwing the ball is crucial to success. OBJECTIVE: This study investigated the effects of elastic band training on upper body peak power output, ball throwing velocity, and local muscle volume of junior handball players. MATERIALS AND METHODS: Thirty handball players (a single national-level Tunisian team) were randomly assigned to a control group (CG; n = 15) and an experimental group (EG; n = 15). Pre- and post-interventional measurements included force-velocity tests, one-repetition maximum (1RM) bench press and pull-over strength, ball throwing velocity in three types of throw (jumping shot, 3-step running throw, and standing throw), and anthropometric estimates of limb volumes. The EG additionally performed an elastic band training programme twice a week for 8 weeks immediately before engaging in regular handball training. The control group underwent no additional elastic band training. RESULTS: The EG demonstrated greater improvements in absolute and relative peak power (p < 0.001; 49.3 ±â€Š22.9 % and 47.9 ±â€Š24.6 %, respectively), 1RM strength (p < 0.001; 25.3 ±â€Š2.2 % and 44.1 ±â€Š9.0 % for 1RM bench press and pull over, respectively), and throwing velocity in all three types of ball throws (p < 0.001; 25.1-26.1 %), compared to the CG (3.9-4.4 %). Limb volumes increased significantly (p = 0.001, 8.0 ±â€Š7.5 %) in the EG, with no significant change (p = 0.175, 2.6 ±â€Š7.0 %) in the CG. CONCLUSIONS: We conclude that additional elastic band training performed twice a week for 8 weeks improves measures relevant to game performance, particularly strength, power, and ball throwing velocity.

Effects of an 8-Week In-Season Elastic Band Training Program on Explosive Muscle Performance, Change of Direction, and Repeated Changes of Direction in the Lower Limbs of Junior Male Handball Players.

Aloui, G, Hammami, M, Fathloun, M, Hermassi, S, Gaamouri, N, Shephard, RJ, and Chelly, MS. Effects of an 8-week in-season elastic band training program on explosive muscle performance, change of direction, and repeated changes of direction in the lower limbs of junior male handball players. J Strength Cond Res 33(7): 1804-1815, 2019-The aim of this study was to examine the effects of incorporating 8 weeks of biweekly lower-limb elastic band training (knee and hip extension) into the in-season regimen of junior handball players. Study participants (30 men, aged 18.7 ± 0.8 years, body mass 81.1 ± 15.4 kg, height 1.82 ± 0.06 m, body fat: 15.5 ± 5.2%) were randomly assigned between control and experimental groups. Measures obtained before and after intervention included a cycle ergometer force-velocity test, force platform determinations of squat and countermovement jump characteristics, sprint times (5 and 30 m), repeated change-of-direction (RCOD) and change-of-direction (T-half, COD) tests, 1 repetition maximum (RM) half back squat, and anthropometric estimates of limb muscle volumes. Small to trivial improvements of experimental subjects relative to control subjects included peak power (p < 0.001), 1RM strength measures (p < 0.01), sprint times (p < 0.001 for 5 m; p < 0.05 for 30 m), COD (p < 0.01), and all RCOD parameters (p < 0.05) except the RCOD fatigue index. However, vertical jump parameters and limb volumes remained unchanged relative to controls. It may be concluded that adding biweekly elastic band training to a standard conditioning regimen yields small gains in measures that likely have an important influence on handball performance, particularly the ability to sprint, change direction, and make repeated changes of direction. Accordingly, such simple exercises can usefully be adopted as a component of handball training.