How eight-weeks of short interval training with plyometric and rapid running exercises effects on maximal speed and agility performance in U19 amateur soccer athletes

Abstract

The aim of the current study was to explore the effects of an 8-week short-interval training program (SIT) including plyometric and sprint exercises on speed and agility performance in amateur young football players. Participants were divided into two groups: a Short Interval Training Group (SITG, n=13) and a Control Group (CG, n=10) receiving the traditional training. Speed was assessed with the 30- meter max-sprint test (30 m MS), while agility was assessed with the 90° sprint with turns (SWT 90°). Pre- and post-test comparisons were conducted using Wilcoxon signed-rank tests, and betweengroup differences were compared with Mann-Whitney U tests. The SITG showed significant improvements in both speed (pre: 4.82 ± 0.21 s, post: 4.18 ± 0.20 s, p = 0.000) and agility (pre: 6.56 ± 0.34 s, post: 6.03 ± 0.29 s, p = 0.000). In contrast, the CG did not show significant changes (30m MS: p = 0.127; SWT 90°: p = 0.177). Between-groups post-test comparisons confirmed superior performance in the SITG (30m MS: U = 93.000, p = 0.015; SWT 90°: U = 38.000, p = 0.001). The SIT program significantly enhanced speed and agility in young football players, whereas traditional training did not yield notable improvements. These findings add to evidence that the inclusion of high-intensity interval training, along with plyometric and sprint training, can optimize athletic performance, and offer coaches a useful approach to develop essential physical attributes in young players.