The effect of 40 m repeated sprint training on physical performance in young elite male soccer players

Serbian Journal of Sports Sciences 09/2012; 6(3):111-116.


The purpose of this study was to investigate the effect of eight-week repeated sprint training program on maximum sprinting speed, endurance sprinting speed, jump height and the ability to repeat and recover from high-intensity exercise (Yo-Yo IR1). Fifteen young, well-trained, elite male soccer players aged (±SD) 16.3 ±0.5 years, body mass 68.1 ±9.4 kg, and stature 178.5 ±7.3 cm, volunteered to participate in this study. All subjects were tested on 40 m sprint, 10x40 m repeated sprint, 3–6–9 agility with a 180° turn, countermovement jump (CMJ), squat jump (SJ), and Yo-Yo IR1 test. Subjects were randomly assigned to one of two groups: a training group and a control group. The training group followed a repeated sprint training program twice a week. The results indicate significant improvement within the training group from pre-to post-test in 10x40 m repeated sprint time (-0.29 s), 40 m sprint time (-0.33 s), 0–20 m sprint time (-0.19 s), 20–40 m sprint time (-0.15 s) and CMJ (1.3 cm). The control group results showed notable improvements in 0–40 m sprint time (-0.11 s), 10x40 m repeated sprint time (-0.09 s) and 0–20 m sprint time (-0.10 s). A comparison between groups indicates that there were marked differences between the two groups in 40 m sprint time (-0.22 s), 10x40 m repeated sprint time (-0.20 s) and 20–40 m sprint time (-0.15 s). We concluded that repeated sprint ability is trainable and the larger improvement within the training group as compared to the control group could be explained by the extra weekly repeated sprint training.

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Available from: Jørgen Ingebrigtsen
    • "The isolated effect of RSA training is often difficult to determine, as intervention programs often combine RSA training with agility training and/or strength training (Shalfawi et al., 2013). Pre-season RSA training twice a week for 6-10 weeks has been shown to improve sprint performance (acceleration and sprint time), RSA (10 x 40 m) and HIR (Yo-Yo IR-1 and IR-2) (Ingebrigtsen et al., 2013; Shalfawi et al., 2012; Tønnessen et al., 2011; Wong et al., 2010). However, those studies did not match the training volume between the intervention and control groups, which could explain the positive effects of RSA training. "
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    ABSTRACT: The aim of this study was to compare the effects of repeated sprints (RSA) training and regular soccer training on Yo-Yo IR-1 and RSA performance (6 x 40 m shuttle sprints). Thirteen semi-professional female soccer players and nine amateur male soccer players were randomised into a repeated sprint group (RSG; n = 12) or a regular soccer training group (STG; n = 10). The RSG soccer players executed 3-4 sets of 4-6 repeated sprints (30 m with 180° directional changes) weekly during the last eight weeks of the in-season. In parallel, the STG soccer players performed low- to moderate intensity soccer training in form of technical or tactical skills. The RSG showed 15% improvement in Yo-Yo IR-1 (p = 0.04; ES = 1.83) and their mean RSA times were reduced by 1.5% (p = 0.02; ES = 0.89). No significant changes were found for the STG (Yo-Yo IR-1, p = 0.13; RSA, p = 0.49). Comparing the groups, greater improvements were observed in Yo-Yo IR-1 for the RSG (p = 0.02; ES = 1.15), but not for the RSA (p = 0.23; ES = -0.33). Similar training volumes and intensities (% of HFmax) were observed between the groups (p = 0.22 and p = 0.79). In conclusion, a weekly RSA session integrated into a regular soccer regime improved in-season RSA and Yo-Yo IR-1 performance compared to regular soccer training.
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    ABSTRACT: The purpose of this study was to determine the effects of short-term plyometric training interposed with 24 hours or 48 hours of rest between training sessions on explosive and endurance adaptations in young soccer players. A total of 166 players, between 10 and 17 years of age were randomly divided into 3 groups: control (CG; n=55), plyometric training with 24 h (PT24; n=54), and 48 h (PT48; n=57) of rest between training sessions. Before and after intervention, players were measured in squat jump (SJ), countermovement jump (CMJ), 20 (RSI20) cm drop jump reactive strength index, broad long jump (BLJ), 20-m sprint time, 10 x 5-m agility time, 20-m multi-stage shuttle run test (MST), and sit and reach test (SR). The plyometric training program was applied during 6 weeks, 2 sessions per week, with a load from 140 to 260 jumps per session, replacing some soccer-specific drills. After intervention, the CG did not show significant performance changes. PT24 and PT48 groups showed a small to moderate significant improvement in all performance tests (p<0.001), with no differences between treatments. Although it has been recommended that plyometric drills should not be conducted on consecutive days, the study shows that plyometric training applied twice weekly on consecutive or non-consecutive days result in similar explosive and endurance adaptations in young male soccer players. KEY WORDS: biological age; explosive strength; team sports; childhood; strength training.
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