Lower-limb plyometric training improves vertical jump and agility abilities in adult female soccer players

Plyometric training has been shown to be an effective method for improving jump performance capabilities, strength, agility and sprint ability. However, the results obtained in female soccer players are scarce and controversial. Therefore, the aim of this study was to determine how explosive strength and agility are affected by a 12-week plyometric training program in elite female soccer players. Twenty-eight adult female players were randomly assigned into 2 groups: control group (CG, n = 14, age 26.7 ± 5.3 years) and plyometric group (PG, n = 14; age 26.5 ± 6.9 years). The intervention was performed during the second part of the competitive season. Both groups performed technical and tactical training exercises and matches together. However, the CG followed the regular soccer physical conditioning program, which was replaced by a plyometric program for PG. Neither CG nor PG performed weight training. Plyometric training was carried out 3 days a week for 12 weeks including jumps over hurdles, drop jumps in stands, or horizontal jumps. At baseline and after training all participants were tested on the countermovementjump height (cm)and agility T-test time (s).The PG group showed significantly (p< 0.001) improvement than CG in the countermovementjump (3.1 ± 2.4 vs. 0.6 ± 1.2 cm) and T-test (-0.2 ± 0.2 vs. 0.0 ± 0.2 s) following training.Our findings highlight that plyometric training can improve explosive strength in female soccer players, and, most importantly, these improvements concern the jumping ability and sprinting speed with direction changes, power-related components of soccer thought to be necessary for success. We strongly recommend that soccer coaches implement in-season plyometric training to enhance the performance of their players.