1 Integrated Physiology, Department of Nutrition, Exercise and Sports, Faculty of Science, Københavns Universitet2 National Sports Medicine Programme, Excellence in Football Project, Aspetar – Qatar Orthopaedic and Sports Medicine Hospital3 Rio de Janeiro State University4 Research Centre in Physical Activity, Health and Leisure, Faculty of Sport, University of Porto5 Centre of Research, Education, Innovation and Intervention in Sport, Faculty of Sport, University of Porto6 Integrated Physiology, Department of Nutrition, Exercise and Sports, Faculty of Science, Københavns Universitet
This study aimed to analyse the short-term performance effects of three in-season low-volume strength-training programmes in college male soccer players. Fifty-seven male college soccer players (age: 20.31.6 years) were randomly assigned to a resistance-training group (n=12), plyometric training group (n=12), complex training group (n=12), or a control group (n=21). In the mid-season, players underwent a 9-week strength-training programme, with two 20 min training sessions per week. Short-term effects on strength, sprint, agility, and vertical jump abilities were measured. All training groups increased 1-RM squat (range, 17.2–24.2%), plantar flexion (29.1–39.6%), and knee extension (0.5– 22.2%) strength compared with the control group (p<0.05). The resistance-training group increased concentric peak torque of the knee extensor muscles by 9.9–13.7%, and changes were greater compared with the control group (p<0.05). The complex training group presented major increments (11.7%) in eccentric peak torque of the knee flexor muscles on the non-dominant limb compared with the control group and plyometric training group (p<0.05). All training groups improved 20-m sprint performance by 4.6–6.2% (p<0.001) compared with the control group. No differences were observed in 5-m sprint and agility performances (p>0.05). Overall, the results suggest that in-season low-volume strength training is adequate for developing strength and speed in soccer players.
Journal of Human Kinetics, 2014, Vol 40, Issue 1, p. 121-128