The impact of microdosed plyometric training on speed and explosive abilities of football players during the pre-season
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Dátum
2026
Názov časopisu
ISSN časopisu
Názov zväzku
Vydavateľ
BioMed Central : Londýn
ISBN
ISSN
2052-1847
Abstrakt
Background: Microdosed training distributes a given training stimulus into shorter, more frequent sessions. This study investigated whether a microdosed plyometric program produces similar adaptations to a traditional plyometric program when the total number of plyometric contacts is closely matched in elite youth football players.
Methods: In this quasi-experimental, two-group study, twenty-four elite U19 players were allocated to a traditional training group (TRG, n = 12, 2 sessions·week⁻¹, ~ 40 min·session⁻¹) or a microdosed group (MDG, n = 12, 3–4 sessions·week⁻¹, ~ 20 min·session⁻¹). Allocation was nonrandomized and matched on countermovement jump (CMJ) height and modified reactive strength index (RSI mod) from a drop jump (DJ), with standing broad jump (SBJ) used as a tiebreaker. Total plyometric contact volume was closely matched over an 8-week intervention. Primary outcomes were 30 m sprint mechanical outputs (1080 Sprint: peak speed, peak force, peak power), DJ RSI mod, and CMJ metrics. Secondary outcomes were the 15–0–5 change of direction (CoD) test outputs (time, acceleration, and deceleration), and SBJ. Within-group pre–post changes were tested using paired t-tests and between-group comparisons using independent t-tests on change scores (α = 0.05). Nonparametric tests were conducted as sensitivity analyses. Effect sizes are reported as absolute Hedges’ g (|g|).
Results: Primary outcomes improved in both groups: DJ RSI mod increased by 14.3% (TRG) and 12.5% (MDG), CMJ height by 4.5% and 9.6%, and 30 m sprint peak speed by 2.3% and 2.5% (within-group |g| = 0.02–1.09). Secondary outcomes were mixed across SBJ and 15–0–5 metrics (within-group |g| = 0.00–1.17). Between-group comparisons of change scores showed no evidence of differences (all p > 0.05).
Conclusions: With closely matched total plyometric contacts, analyses showed no evidence that short-term adaptations differed between microdosed scheduling and a two-session format in U19 players. Microdosing may allow the same weekly dose to be delivered in shorter, more frequent sessions when scheduling is constrained.
Popis
In: BMC Sports Science, Medicine and Rehabilitation. Londýn : BioMed Central, 2026. ISSN 2052-1847. Vol. 18, no. 1 (2026), art. no. 116, pp. [1-13].
Kľúčové slová
dávkovanie, plyometrický tréning, plyometric training, mladí futbalisti, šprint, sprinting
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CC BY Creative Commons Attribution 4.0 International
info:eu-repo/semantics/openAccess
info:eu-repo/semantics/openAccess