The goal of this clinical trial is to learn if a micro-dosed plyometric training program works as well as a traditional plyometric program for improving speed and explosive abilities in elite under-19 soccer players during the pre-season. The main questions are: 1. Does micro-dosed training improve explosive and speed abilites, such as jumping and sprinting, as much as traditional training? 2. Does it improve reactivity and change-of-direction ability ? Researchers will compare two groups: * Traditional Training Group: 2 sessions per week, about 40 minutes each. * Micro-dosed Group: 3-4 shorter sessions per week, about 20 minutes each. Both groups will complete the same total weekly training volume. Participants will: * Take part in an 8-week plyometric training program during pre-season. * Complete performance tests (CM jump tests, a 30-meter sprint, and a 15-0-5 change-of-direction test, broad jump test, drop jump test) before and after 8-week plyometric intervention, . This study will help coaches and players understand if shorter, more frequent plyometric training sessions can be a good alternative to traditional longer sessions when weekly training load is matched.
Study Type
INTERVENTIONAL
Allocation
NON_RANDOMIZED
Purpose
OTHER
Masking
NONE
Enrollment
24
This intervention consists of two supervised plyometric training sessions per week, each lasting about 40 minutes. It represents the traditional approach with fewer but longer sessions. The total weekly training volume is equivalent to the micro-dosed group but distributed differently.
This intervention consists of three to four shorter supervised plyometric sessions per week, each lasting about 20 minutes. It represents a micro-dosed approach, with higher frequency but shorter duration per session. The total weekly training volume is equivalent to the traditional group but distributed across more frequent sessions.
Masaryk University
Brno, Czechia
Change in countermovement jump (CMJ) jump height
Change in vertical jump height (cm) measured with dual force plates during a countermovement jump, from baseline (pre-test) to post-intervention (8 weeks).
Time frame: Baseline and after 8 weeks of intervention.
Change in Sprint Speed (30 m sprint test using 1080 Sprint system)
Change in sprint velocity (m/s) and split times (0-5 m, 0-10 m, 0-30 m).
Time frame: Baseline and after 8 weeks of intervention.
Change in Drop Jump Reactive Strength Index (RSI)
Change in reactive strength index (jump height / ground contact time) measured during drop jump from 30 cm platform.
Time frame: Baseline and after 8 weeks.
Change in Standing Broad Jump Distance (SBJ)
Change in Standing Broad Jump Distance (SBJ)
Time frame: Baseline and after 8 weeks.
Change in Sprint Mechanics (1080 Sprint)
Change in peak force (N) and peak power (W) during 30 m sprint.
Time frame: Baseline and after 8 weeks.
Change in Change-of-Direction Performance (15-0-5 test)
Change in time (s) to complete 15-0-5 change-of-direction test, including deceleration and re-acceleration phases.
Time frame: Baseline and after 8 weeks.
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