Mixed Training Methods: Effects of Combining Resisted Sprints or Plyometrics with Optimum Power Loads on Sprint and Agility Performance in Professional Soccer Players

Irineu Loturco, Ronaldo Kobal, Katia Kitamura, Cesar C. Cal Abad, Bruno Faust, Lucas Almeida, Lucas A. Pereira

The aim of this study was to compare the effects of two different mixed training programs (optimum power load [OPL] + resisted sprints [RS] and OPL + vertical/horizontal plyometrics [PL]) on neuromuscular performance of elite soccer players during a short-term training preseason. Eighteen male professional soccer players took part in this study. The athletes were pair-matched in two training groups: OPL + RS and OPL + PL. Unloaded and resisted sprinting speeds at 5-, 10-, 20-, and 30-m, change of direction (COD) speed, and performance in the squat jump (SJ), countermovement jump (CMJ), and horizontal jump (HJ) were assessed pre- and post- a 5-week training period. Magnitude based inference with the effect sizes were used for data analysis. A possible increase in the SJ and CMJ heights and a likely increase in the HJ distance were observed in the OPL + PL group. Meaningful improvements were observed in the COD speed test for both training groups comparing pre- and post-measures. In both unloaded and resisted sprints, meaningful decreases were observed in the sprinting times for all distances tested. This study shows that a mixed training approach which comprises exercises and workloads able to produce positive adaptations in different phases of sprinting can be a very effective strategy in professional soccer players. Moreover, the possibility of combining optimum power loads with resisted sprints and plyometrics emerges as a novel and suitable option for coaches and sport scientists, due to the applicability and efficiency of this strength-power training approach.