Lower-limb power, sprinting, and endurance are critical for soccer performance and success at the elite level.
Plyometric jump training (PJT) is a proven method to improve stretch-shortening cycle (SSC) efficiency and overall athleticism.
This study examines whether the timing of PJT, either before or after regular soccer practice, impacts fitness outcomes in young soccer players.
While this study was conducted in soccer players, the results are likely applicable to all pre- versus post-practice plyometric training.
Does performing plyometric training before soccer practice produce better adaptations than performing it after practice in youth soccer players?
What Did the Researchers Do?
Researchers split 38 elite male youth soccer players (age ~17 years) into 3 training groups for 7 weeks.
Groups
- PJT-B (n=12): plyometric training before soccer practice
- PJT-A (n=14): plyometric training after soccer practice
- Control (n=12): soccer training only
PJT replaced ~11% of soccer practice time (2x/week, ~20 min per session)
Fitness Tests
- Sprint speed (20m)
- Change-of-direction (Illinois test)
- Jumps: standing long jump (SLJ), squat jump (SJ), countermovement jump (CMJ), drop jump (DJ)
- Endurance: 20-m multistage shuttle run test (MSSRT)
Training Program
- The training program consisted of jumping, bounding, and hopping.
- Repetitions per exercise increased weeks 1-7 and decreased for week 7.
What Were the Results?
PJT Before Soccer Training (PJT-B)
- 27.4% faster 20-m sprint
- 24.2% improvement in change-of-direction speed
- 19.1% better drop jump reactive strength
- 11.2% higher CMJ
- 9.4% longer SLJ
- 6.3% higher SJ
- 9.0% improvement in MSSRT endurance
PJT After Soccer Training (PJT-A)
Improvements too, but generally smaller:
- 9.0% MSSRT
- 4.9% CMJ
- 3.1% SLJ
The control group saw minimal change.
What Does This Mean?
- Plyometric training enhances performance metrics when integrated into youth soccer training.
- Performing plyometrics before practice leads to superior gains, especially for explosive qualities (speed, power, reactive strength, agility).
- Neuromuscular fatigue from soccer practice likely blunts adaptations when performing PJT after training.
Limitations
- Only male players were tested so results may differ for younger athletes or females.
- Recovery capacity differences across age groups not explored.
Coach's Takeaway
- Plyometrics should be performed before practice for optimal results, and they should be done after a warm-up for maximum gains.
- Post-practice plyos work, but expect two improvements.
- Integrating two sessions/week can improve speed, jumping, agility, and endurance in youth soccer players.
I hope this helps,
Ramsey
Reference
Ramirez-Campillo R, Alvarez C, Gentil P, et al. (2020). Sequencing effects of plyometric training applied before or after regular soccer training on measures of physical fitness in young players. J Strength Cond Res, 34(7):1959–1966.
