Eduardo Sáez de Villarreal

The Effects of Plyometric Training on Sprint Performance: A Meta-analysis

Sáez de Villarreal, E, Requena, B, and Cronin, JB. The effects of plyometric training on sprint performance. A meta-analysis. J Strength Cond Res 26(2): 575–584, 2012—The purpose of this meta-analysis was to attempt to gain a clear picture of the magnitude of sprint performance improvements expected after chronic plyometric training (PT) and to identify specific factors that influence the treatment effects. Studies employing a PT intervention and containing data necessary to calculate effect size (ES) were included in the analysis. A total of 26 studies with a total of 56 ES met the inclusion criterion. Analysis of ES demonstrated that the strategies that seem to maximize the probability of obtaining significantly (p < 0.05) greater improvement in sprint performance included training volume for <10 weeks; a minimum of 15 sessions; and high-intensity programs with >80 combined jumps per session. To optimize sprint enhancement, the combination of different types of plyometrics and the use of training programs that incorporate greater horizontal acceleration (i.e., sprint-specific plyometric exercises, jumps with horizontal displacement) would be recommended, rather than using only one form of jump training (p < 0.05). No extra benefits were found to be gained from doing plyometrics with added weight. The loading parameters identified in this analysis should be considered by the professional sprinters and specialized trainers with regard to the most appropriate dose-response trends PT to optimized sprint performance gains.

Effect of Strength and High-Intensity Training on Jumping, Sprinting, and Intermittent Endurance Performance in Prepubertal Soccer Players

Abstract Ferrete, C, Requena, B, Suarez-Arrones, L, and Sáez de Villarreal, E. Effect of strength and high-intensity training on jumping, sprinting, and intermittent endurance performance in prepubertal soccer players. J Strength Cond Res 28(2): 413–422, 2014—The purpose of this study was to examine the effects of a 26-week on-field combined strength and high-intensity training on the physical performance capacity among prepubertal soccer players who were undertaking a competitive phase of training. Twenty-four prepubertal soccer players between the age of 8 and 9 years were randomly assigned to 2 groups: a control (C; n = 13) and an experimental group (S; n = 11). Both groups performed an identical soccer-training program, whereas the S group also performed combined strength and high-intensity training before the soccer-specific training. The 15-m sprint time (seconds), countermovement jump (CMJ) displacement, Yo-Yo intermittent endurance test (Yo-Yo IE), and Sit and Reach flexibility were each measured before (baseline) and after 9 (T2), 18 (T3), and 26 weeks (posttest) of training. There were no significant differences between the groups in any of the variables tested at baseline. After 26 weeks, significant improvements were found in the CMJ (6.72%; effect size [ES] = 0.37), Yo-Yo IE (49.57%, ES = 1.39), and Flexibility (7.26%; ES = 0.37) variables for the S group. Conversely, significant decreases were noted for the CMJ (−10.82%; ES = 0.61) and flexibility (−13.09%; ES = 0.94) variables in the C group. A significant negative correlation was found between 15-m sprint time and CMJ (r = −0.77) and Yo-Yo IE (r = −0.77) in the S group. Specific combined strength and high-intensity training in prepubertal soccer players for 26 weeks produced a positive effect on performance qualities highly specific to soccer. Therefore, we propose modifications to current training methodology for prepubertal soccer players to include strength and high-intensity training for athlete preparation in this sport.

Effects of Plyometric and Sprint Training on Physical and Technical Skill Performance in Adolescent Soccer Players.

Abstract Sáez de Villarreal, E, Suarez-Arrones, L, Requena, B, Haff, GG, and Ferrete, C. Effects of plyometric and sprint training on physical and technical skill performance in adolescent soccer players. J Strength Cond Res 29(7): 1894–1903, 2015—To determine the influence of a short-term combined plyometric and sprint training (9 weeks) within regular soccer practice on explosive and technical actions of pubertal soccer players during the in-season. Twenty-six players were randomly assigned to 2 groups: control group (CG) (soccer training only) and combined group (CombG) (plyometric + acceleration + dribbling + shooting). All players trained soccer 4 times per week and the experimental groups supplemented the soccer training with a proposed plyometric-sprint training program for 40 minutes (2 days per weeks). Ten-meter sprint, 10-m agility with and without ball, CMJ and Abalakov vertical jump, ball-shooting speed, and Yo-Yo intermittent endurance test were measured before and after training. The experimental group followed a 9-week plyometric and sprint program (i.e., jumping, hurdling, bouncing, skipping, and footwork) implemented before the soccer training. Baseline-training results showed no significant differences between the groups in any of the variables tested. No improvement was found in the CG; however, meaningful improvement was found in all variables in the experimental group: CMJ (effect size [ES] = 0.9), Abalakov vertical jump (ES = 1.3), 10-m sprint (ES = 0.7–0.9), 10-m agility (ES = 0.8–1.2), and ball-shooting speed (ES = 0.7–0.8). A specific combined plyometric and sprint training within regular soccer practice improved explosive actions compared with conventional soccer training only. Therefore, the short-term combined program had a beneficial impact on explosive actions, such as sprinting, change of direction, jumping, and ball-shooting speed which are important determinants of match-winning actions in soccer performance. Therefore, we propose modifications to current training methodology for pubertal soccer players to include combined plyometric and speed training for athlete preparation in this sport.

Effects of 18-Week In-Season Heavy-Resistance and Power Training on Throwing Velocity, Strength, Jumping, and Maximal Sprint Swim Performance of Elite Male Water Polo Players

Abstract Ramos Veliz, R, Requena, B, Suarez-Arrones, L, Newton, RU, and Sáez de Villarreal, E. Effects of 18-week in-season heavy-resistance and power training on throwing velocity, strength, jumping, and maximal sprint swim performance of elite male water polo players. J Strength Cond Res 28(4): 1007–1014, 2014—We examined the effects of 18 weeks of strength and high-intensity training on key sport performance measures of elite male water polo (WP) players. Twenty-seven players were randomly assigned to 2 groups, control (in-water training only) and strength group, (strength training sessions [twice per week] + in-water training). In-water training was conducted 5 d·wk−1. Twenty-meter maximal sprint swim, maximal dynamic strength 1-repetition maximum (1RM) for upper bench press (BP) and lower full squat (FS) body, countermovement jump (CMJ), and throwing velocity were measured before and after the training. The training program included upper and lower body strength and high-intensity exercises (BP, FS, military press, pull-ups, CMJ loaded, and abs). Baseline-training results showed no significant differences between the groups in any of the variables tested. No improvement was found in the control group; however, meaningful improvement was found in all variables in the experimental group: CMJ (2.38 cm, 6.9%, effect size [ES] = 0.48), BP (9.06 kg, 10.53%, ES = 0.66), FS (11.06 kg, 14.21%, ES = 0.67), throwing velocity (1.76 km·h−1, 2.76%, ES = 0.25), and 20-m maximal sprint swim (−0.26 seconds, 2.25%, ES = 0.29). Specific strength and high-intensity training in male WP players for 18 weeks produced a positive effect on performance qualities highly specific to WP. Therefore, we propose modifications to the current training methodology for WP players to include strength and high-intensity training for athlete preparation in this sport.

The Effects of Plyometric Training on Change-of-Direction Ability: A Meta-Analysis

PURPOSE To show a clear picture about the possible variables of enhancements of change-of-direction (COD) ability using longitudinal plyometric-training (PT) studies and determine specific factors that influence the training effects. METHODS A computerized search was performed, and 24 articles with a total of 46 effect sizes (ESs) in an experimental group and 25 ESs in a control group were reviewed to analyze the role of various factors on the impact of PT on COD performance. RESULTS The results showed that participants with good fitness levels obtained greater improvements in COD performance (P < .05), and basketball players gained more benefits of PT than other athletes. Also, men obtained COD results similar to those of women after PT. In relation to the variables of PT design, it appears that 7 wk (with 2 sessions/wk) using moderate intensity and 100 jumps per training session with a 72-h rest interval tends to improve COD ability. Performing PT with a combination of different types of plyometric exercises such as drop jumps + vertical jumps + standing long jumps is better than 1 form of exercise. CONCLUSION It is apparent that PT can be effective at improving COD ability. The loading parameters are essential for exercise professionals, coaches, and strength and conditioning professionals with regard to the most appropriate dose-response trends to optimize plyometric-induced COD-ability gains.

Enhancing performance in professional water polo players: Dryland training, in-water training, and combined training

Abstract Sáez de Villarreal, E, Suarez-Arrones, L, Requena, B, Haff, GG, and Ramos Veliz, R. Enhancing performance in professional water polo players: Dryland training, in-water training, and combined training. J Strength Cond Res 29(4): 1089–1097, 2015—We compared the effects of 6 weeks of dryland, in-water–specific strength training and plyometric training combined with a water polo (WP) training program on 7 sport-specific performance parameters. Thirty professional players were randomly assigned to 3 experimental groups: combined training (CG), in-water–specific strength (WSG), and plyometrics (PG). The program included 3 weekly strength training sessions and 5 days of WP training per week for a total of 6 weeks during the preseason. The 10-m T-agility test, 20-m maximal sprint swim, maximal dynamic strength (1 repetition maximum [1RM], bench press [BP] and full squat [FS]), in-water boost, countermovement jump (CMJ) and throwing speed (ThS) were measured before and after the 6-week training period. There were no significant differences between the groups for any of the tested variables before the initiation of the 6-week training period. After 6 weeks of training, significant improvements (p ⩽ 0.001) were found in the PG group for the CMJ (6.1%) and in all groups for the in-water boost (4.4–5.1%) test. The 1RM BP (7.6–12.6%) and FS (11.5–14.6%) significantly (p ⩽ 0.05) increased in all groups. Additionally, ThS significantly increased in all groups (11.4–17.5%), whereas the agility test was significantly decreased (−7.3%) in only the CG group. Combined, in-water–specific strength and plyometric training produced medium to large effects on most WP-specific performance parameters. Therefore, we propose preseason WP training should include a combined training program that contains dryland and in-water–specific strength and plyometric training to optimize the WP preparation for competition.

The effects of maturation on jumping ability and sprint adaptations to plyometric training in youth soccer players

ABSTRACT The aim of this study was to investigate the effects of maturation on power and sprint performance adaptations following 6 weeks of plyometric training in youth soccer players during pre-season. Sixty male soccer players were categorized into 3 maturity groups (Pre, Mid and Post peak height velocity [PHV]) and then randomly assigned to plyometric group and control group. Vertical jump, standing long jump, and 20-m sprint (with and without ball) tests were collected before- and after-intervention. After the intervention, the Pre, Mid and Post-PHV groups showed significant (P ≤ 0.05) and small to moderate effect size (ES) improvement in vertical jump (ES = 0.48; 0.57; 0.73), peak power output (E = 0.60; 0.64; 0.76), standing long jump (ES = 0.62; 0.65; 0.7), 20-m sprint (ES = −0.58; −0.66), and 20-m sprint with ball (ES = −0.44; −0.8; −0.55) performances. The Post-PHV soccer players indicated greater gains than Pre-PHV in vertical jump and sprint performance after training (P ≤ 0.05). Short-term plyometric training had positive effects on sprinting and jumping-power which are important determinants of match-winning actions in soccer. These results indicate that a sixty foot contact, twice per week program, seems effective in improving power and sprint performance in youth soccer players.

Off-season effects on functional performance, body composition and blood parameters in top-level professional soccer players.

Abstract Requena, B, García, I, Suárez-Arrones, L, Sáez de Villarreal, E, Naranjo Orellana, J, and Santalla, A. Off-season effects on functional performance, body composition, and blood parameters in top-level professional soccer players. J Strength Cond Res 31(4): 939–946, 2017—To examine the effects of a standard off-season period (OSP) on aerobic, sprint, and jumping performances, and body and blood composition in a top-level soccer team. Nineteen soccer players were measured. The OSP included to 2 weeks of no training (resting phase) and a 4-week period of moderate-training load (phase in which each player performed the vacation exercise plan). Players functional performance (15- and 30-m sprint times [seconds], vertical jump [meter], and incremental field test Vam-Eval [kilometer per hour]), percentage of body fat (%) and blood composition (hematological and biochemical data) were measured at mid-season, end-season, and after the OSP. The percentage of body fat was nonaltered during the competitive season (10.8 ± 3.6 and 10.5 ± 3.5%) and increased significantly after the OSP (11.6 ± 3.6%, p ⩽ 0.05). Similarly, the maximal aerobic speed (V Vam-Eval) velocity (kilometer per hour) decreased (p ⩽ 0.05) from 17.4 ± 1 and 17.3 ± 1.2 during the competitive season to 16.6 ± 0.9 after the OSP. The hematocrit and blood hemoglobin concentration increased (p ⩽ 0.05) during the OSP, showing a blood hemoconcentration adaptation. However, sprint time (seconds) and jump height (meters) showed no significant changes after the OSP. Soccer players maintained their functional performance during high-intensity activities such as jumping or sprinting after the OSP proposed. By contrast, there was a decrease in aerobic performance (V Vam-Eval) accompanied by a blood hemoconcentration, and an increase of body fat mass associated with a reduction of fat-free mass of the lower limbs. Our data suggest that an end-season evaluation is needed to design holiday training programs focused on regaining aerobic capacity and body composition.

Effects of In-Competitive Season Power-Oriented and Heavy Resistance Lower-Body Training on Performance of Elite Female Water Polo Players

Abstract Ramos-Veliz, R, Suarez-Arrones, L, Requena, B, Haff, GG, Feito, J, and Sáez de Villarreal, E. Effects of in-competitive season power-oriented and heavy resistance lower-body training on performance of elite female water polo players. J Strength Cond Res 29(2): 458–465, 2015—We examined the effect of 16 weeks of lower-body resistance and power-oriented training on key performance measures of elite female water polo players. Twenty-one players were randomly assigned to 2 groups: control group (C) who did in-water training only and a lower body strength (LBS) group, who performed resistance (full squat and split squat) and jump and power-oriented lower-body training (countermovement jump [CMJ] loaded and CMJ) sessions (twice per week) in addition to the same in-water training. In-water training was conducted 5 days per week for a total of 16 weeks. Twenty-meter maximal sprint swim (MSS), lower-body strength during 1 repetition maximum (1RM) full squat (FS), in-water boost and CMJ, and Throwing speed (ThS) were measured before and after the training. Pretraining results showed no statistically significant differences between the groups in any of the variables tested. After 16 weeks, no statistically significant improvement was found in any of the variables measured in the C group, however, significant improvement was found in the LBS group: in-water boost (4.6 cm, 12.02%, effect size [ES] = 1.02), CMJ (2.4 cm, 8.66%, ES = 0.85), FS (12.7 kg, 20.99%, ES = 2.41), and ThS (3.4 km·h−1, 6.86%, ES = 3.44). Lower-body resistance and power-oriented training in female water polo players for 16 weeks produced significant improvements in performance qualities highly specific to water polo performance. Therefore, we propose modifications to current training methodology for female water polo players to include resistance and power-oriented training during the competitive season in this sport.

In-season eccentric-overload training in elite soccer players: Effects on body composition, strength and sprint performance

The aim of this study was to describe the changes in body composition, strength and sprint performance in response to an entire competitive season of football training supplemented with 2 inertial eccentric-overload training sessions a week in young male professional soccer players. Whole body and regional composition (assessed using dual-energy X-ray absorptiometry), power output in half-squat and 40-m sprinting performance were evaluated in fourteen players. The eccentric-overload training consisted of training sessions a week of 1–2 sets of 10 exercises of upper-body and core (Day 1) and lower-body (Day 2), during the entire competitive season (27 weeks). Whole body fat mass decreased (-6.3 ± 3.6%, ES = -0.99 ± 0.54) substantially while lean mass increased (2.5 ± 0.8%, ES = 0.25 ± 0.09), with some regional differences. There was a substantial increase in half-squat power output (from 3% to 14%, ES from 0.45 to 1.73) and sprint performance (from 1.1% to 1.8%, ES from -0.33 to -0.44), however performance changes were not correlated with changes in body composition. A combined soccer and eccentric-overload training program was able to promote positive changes in body composition and physical factors relevant to both on-field performance and injury prevention in elite soccer players.