Variations of Lower Limb Exercises to Increase Explosive Leg Power in Soccer
DOI:
https://doi.org/10.31949/ijsm.v3i2.7683Abstract
Previous studies have found much of the effect of exercise on increasing the explosive power of leg muscles. However, research investigating variations in lower extremity muscle training forms to increase the explosive power of soccer players' leg muscles still needs to be completed. Therefore, references are needed to provide a fuller understanding and more effective solutions in designing training programs to increase the explosive power of leg muscles in soccer players. This study aimed to investigate the effect of various forms of lower extremity muscle training on increasing the explosive power of the leg muscles in soccer players. This study aims to provide a complete understanding of the types of exercises that are most effective in increasing the explosive power of the leg muscles, as well as to provide more effective solutions in the design of specific training programs for soccer players. Thus, this research should contribute to developing more optimal training methods and improving athletes' performance. This study uses the literature review method using a comprehensive strategy, such as searching for articles in the database of research journals. The databases used are Pubmed/MEDLINE, Scopus, Web of Science and Embase. The data used are the latest data from the last five years. Thus, recommendations of still very effective exercise variants can be recommended to trainers as a basis for creating training programs. Based on the analysis of research data, it has been found that strength training can increase the explosive power of the leg muscles. However, the study results showed that plyometric training was more effective than strength training in increasing explosive leg muscle power in soccer players. Therefore, a variation of plyometric exercises should be introduced to increase the explosive power of leg muscles in soccer players.
Keywords:
variations, lower limb muscle, explosive power, soccerDownloads
References
Ali, A., & Israa Abdulridha Younus. (2021). The Effect of PLyometric Exercise on The Development of Some Physical and Skill Abilities of Football Players. Semantic Scholar.
Aloui, G., Hermassi, S., Hammami, M., Cherni, Y., Gaamouri, N., Shephard, R. J., van den Tillaar, R., & Chelly, M. S. (2020). Effects of Elastic Band Based Plyometric Exercise on Explosive Muscular Performance and Change of Direction Abilities of Male Team Handball Players. Frontiers in Physiology, 11(December). https://doi.org/10.3389/fphys.2020.604983
Buchhheit, M., MENDEZ-VILLANUEVA, A., DELHOMEL, G., BRUGHELLI, M., & SAID, A. (2010). IMPROVING REPEATED SPRINT ABILITY IN YOUNG ELITE SOCCER PLAYERS: REPEATED SHUTTLE SPRINTS VS.EXPLOSIVE STRENGTH TRAINING. National Strength and Conditioning Association, 2715–2721.
Çımenlı, O., Koç, H., Çımenlı, F., & Kaçoğlu, C. (2016). Effect of an eight-week plyometric training on different surfaces on the jumping performance of male volleyball players. Journal of Physical Education and Sport, 16(1), 162–169. https://doi.org/10.7752/jpes.2016.01026
Fischerova, P., Nitychoruk, M., Smółka, W., Żak, M., Gołaś, A., & Maszczyk, A. (2021). The impact of strength training on the improvement of jumping ability and selected power parameters of the lower limbs in soccer players. Baltic Journal of Health and Physical Activity, 13(1), 83–90. https://doi.org/10.29359/BJHPA.13.1.09
Fischetti, F., Cataldi, S., & Greco, G. (2019). Lower-limb plyometric training improves vertical jump and agility abilities in adult female soccer players. Journal of Physical Education and Sport, 19(2), 1254–1261. https://doi.org/10.7752/jpes.2019.02182
García-Pinillos, F., Ruiz-Ariza, A., Moreno del Castillo, R., & Latorre-Román, P. (2015). Impact of limited hamstring flexibility on vertical jump, kicking speed, sprint, and agility in young football players. Journal of Sports Sciences, 33(12), 1293–1297. https://doi.org/10.1080/02640414.2015.1022577
Guo, Z., & Qiao, Z. (2023). Impacts of Training With High Loads on Explosive Strength in Soccer Players. Revista Brasileira de Medicina Do Esporte, 29, 52–55. https://doi.org/10.1590/1517-8692202329012023_0052
Hammami, M., Gaamouri, N., Shephard, R. J., & Chelly, M. S. (2019). Effects of Contrast Strength Vs. Plyometric Training on Lower-Limb Explosive Performance, Ability To Change Direction and Neuromuscular Adaptation in Soccer Players. In Journal of Strength and Conditioning Research (Vol. 33, Issue 8). https://doi.org/10.1519/JSC.0000000000002425
Hammami, M., Negra, Y., Billaut, F., Hermassi, S., Shephard, R. J., & Chelly, M. S. (2018). Effects of lower-limb strength training on agility, repeated sprinting with changes of direction, leg peak power, and neuromuscular adaptations of soccer players. In Journal of Strength and Conditioning Research (Vol. 32, Issue 1). https://doi.org/10.1519/JSC.0000000000001813
Hoef, P. A. van de, Brauers, J. J., Smeden, M. van, Backx, F. J. G., & Brink, M. S. (2019). The Effects of Lower-Extremity Plyometric Training on Soccer-Specific Outcomes in Adult Male Soccer Players: A Systematic Review and Meta-Analysis. International Journal of Sports Physiology and Performance, 15(1), 3–17. https://doi.org/DOI: https://doi.org/10.1123/ijspp.2019-0565
Kosni, N. A., Sanuddin, N. D., Mohd Sidi, M. A., Mohd Azam, M. Z., Abd Rahman, S. A., & Kamalrulzaman, S. A. (2022). Relationship between Explosive Strength With Speed and Agility among U-12 Football Athletes. International Journal of Academic Research in Business and Social Sciences, 12(4), 279–288. https://doi.org/10.6007/ijarbss/v12-i4/13063
Loturco, I., Pereira, L. A., Reis, V. P., Bishop, C., Zanetti, V., Alcaraz, P. E., Freitas, T. T., & Mcguigan, M. R. (2019). Power training in elite young soccer players: Effects of using loads above or below the optimum power zone. Journal of Sports Sciences, 38(11–12), 1416–1422. https://doi.org/10.1080/02640414.2019.1651614
Markovic, G., Sarabon, N., Boban, F., Zoric, I., Jelcic, M., Sos, K., & Scappaticci, M. (2020). Nordic Hamstring Strength Of Highly Trained Youth Football Players And Its Relation To Sprint Performance. Journal of Strength and Conditioning Research. https://doi.org/DOI: 10.1519/JSC.0000000000002800
Mohammad, F. B., & Mashhoot, H. A. (2021). Effect of a variety exercises on some physical abilities and shooting accuracy of free kick for junior football players. Turkish Journal of Computer and Mathematics Education, 12(13), 846–855.
Ortiz, A. M., Delgado, D. V., & Val, S. L. (2021). Effect of four different hamstring and quadriceps training protocols on explosive strength. Apunts Sports Medicine, 56(210). https://doi.org/10.1016/j.apunsm.2021.100348
Ozbar, N. (2015). Effects of plyometric training on explosive strength, speed and kicking speed in female soccer players. Anthropologist, 19(2), 333–339. https://doi.org/10.1080/09720073.2015.11891666
Pardos-Mainer, E., Lozano, D., Torrontegui-Duarte, M., Cartón-Llorente, A., & Roso-Moliner, A. (2021). Effects of strength vs. Plyometric training programs on vertical jumping, linear sprint and change of direction speed performance in female soccer players: A systematic review and meta-analysis. International Journal of Environmental Research and Public Health, 18(2), 1–20. https://doi.org/10.3390/ijerph18020401
Ramirez-Campillo, R., Sanchez-Sanchez, J., Romero-Moraleda, B., Yanci, J., García-Hermoso, A., & Manuel Clemente, F. (2020). Effects of plyometric jump training in female soccer player’s vertical jump height: A systematic review with meta-analysis. Journal of Sports Sciences, 38(13), 1475–1487. https://doi.org/10.1080/02640414.2020.1745503
Rawte, B. R., Rai, K. G., & Kandar, B. (2021). Effect of plyometric exercises on speed in football university players. International Journal of Physical Education, Sports and Health, 8(1), 67–69.
Raya-González, J., Castillo, D., de Keijzer, K. L., & Beato, M. (2021). The effect of a weekly flywheel resistance training session on elite U-16 soccer players’ physical performance during the competitive season. A randomized controlled trial. Research in Sports Medicine, 29(6), 571–585. https://doi.org/10.1080/15438627.2020.1870978
Stares, J., Dawson, B., Heasman, J., & Rogalski, B. (2015). Relationship between pre-season strength and power measures and performance in elite Australian football. International Journal of Performance Analysis in Sport, 15(3), 777–793. https://doi.org/10.1080/24748668.2015.11868830
Suud, A., Alben, C., Tirtawirya, D., & Niyonsaba, T. (2022). Effects of Small-Sided Games Training Program on VO2 max and Football Playing Skills. Budapest International Research and Critics Institute (BIRCI-Journal): Humanities and Social Sciences, 5(1). https://www.bircu-journal.com/index.php/birci/article/view/4249
Thomas, K., French, D., & Hayes, P. R. (2009). The effect of two plyometric training techniques on muscular power and agility in youth soccer players. Journal of Strength and Conditioning Research, 23(1), 332–335. https://doi.org/10.1519/JSC.0b013e318183a01a
Published
How to Cite
Issue
Section
License
Copyright (c) 2023 Ary Suud Cahyo Alben, Ali Mardius, Meiriani Armen, Alfiqroam Kumar, Japhet Ndaysenga
This work is licensed under a Creative Commons Attribution-ShareAlike 4.0 International License.
_.png){kind=logo}
_(2).png){kind=logo}
.png)
.png)
.png)
