Effects of Unloaded vs. Ankle-Loaded Plyometric Training on the Physical Fitness of U-17 Male Soccer Players.

The aim of this study was to compare the impact of two differing plyometric training programs (loaded plyometrics (with 2.5% of body mass placed above the ankle joint) vs. unloaded plyometrics), performed biweekly for 10 weeks, on the physical fitness of elite junior male soccer players. Participants aged 16.0 ± 0.5 years were randomly assigned between unloaded plyometrics (UP; n = 12), loaded plyometrics (LP; n = 14) and control (C; n = 12) groups. Two-way analyses of performance (group x time) were assessed by 40-m sprint times; 9–3–6–3–9 m sprints with 180° turns (S180°); 9–3–6–3–9 m sprints with backward and forward running (SBF); and 4 × 5 m sprints (S4 × 5 m); four jump tests; measures of static and dynamic balance; repeated change of direction tests and the Yo-Yo intermittent recovery test. Both LP and UP enhanced sprinting performance relative to C (p < 0.05) but performance increased more in LP relative to UP (p < 0.05) in all sprints except 40 m. Change of direction times were also significantly shortened by LP relative to UP (p < 0.05) and C (p < 0.01) in all tests, with no significant differences between UP and C. Jumps heights increased similarly in both LP and UP relative to C (p < 0.05), with no significance between LP and UP. LP and UP also enhanced repeated change of direction scores relative to C (p < 0.01) with greater changes in LP than in UP (p < 0.01). Finally, LP enhanced some balance scores relative to UP (p < 0.05) and C (p < 0.05). We conclude that the introduction of 10 weeks of in-season loaded plyometrics into the regimen of U17 male soccer players yields gains in several physical performance scores relative to either unloaded plyometrics or the control training regimen.