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: 20.3 [...] 1.6 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.
Financed by the National Centre for Research and Development under grant No. SP/I/1/77065/10 by the strategic scientific research and experimental development program:
SYNAT - “Interdisciplinary System for Interactive Scientific and Scientific-Technical Information”.