Plyometrics vs PAPE Training in Football: Effects on Agility, Explosive Power and Speed

The Effectiveness of Plyometric Training and Post-Activation Performance Enhancement Intervention on Agility, Explosive Power, and Speed in Football Players: A Randomized Controlled Trial

The goal of this clinical trial is to compare the effects of 8 week plyometric training and post-activation performance enhancement (PAPE) training on explosive power, agility, acceleration and sprint speed, muscle strength and flexibility in healthy male semi-professional football players aged 18-35.

The main questions it aims to answer are:

Does PAPE training have effects on performance metrics of football players when planned and applied long-term (8 weeks)?

Does long term PAPE training improve agility, acceleration and speed, flexibility, vertical jump height, and muscle strength more effectively than Plyometric training?

Is there a significant difference in performance gains between PAPE and plyometric training compared to a control group receiving only routine football training?

Researchers will compare a plyometric training group, a PAPE training group, and a control group to determine which method most effectively enhances football-specific performance outcomes.

Participants will:

• Be randomly assigned to one of three groups (Plyometric, PAPE, or Control)
• Continue their routine football training as usual
• Receive additional training sessions applied immediately after warm-up and before continuing regular team training alongside the Control group (for PAPE and Plyometric group)
• Undergo an 8-week training program (3 times per week for Plyometric and PAPE groups)

Assessments will be conducted at baseline, week 4, and week 8, including:

• Vertical Jump Test (explosive power)
• 30-Meter Sprint Test, including 10-meter acceleration recording
• Illinois Agility Test
• Isometric strength measurements of quadriceps, hamstrings, and gastrocnemius using a handheld dynamometer
• Sit and Reach Test and Modified Thomas Test (flexibility)

In addition, all participants will complete a sociodemographic and lifestyle assessment form capturing:

Age, height, weight, BMI Football experience and playing position Education level, employment status Sleep duration, training frequency, and training intensity Smoking and alcohol use status.

Inclusion Criteria:

• Male athletes aged between 18 and 35 years
• Permission obtained from the team physician to participate in the study
• Active participation in a Semi-Professional football team for at least the past 6 months
• Participating in football training at least 3 times per week
• Willing and able to participate in 8-week training and testing protocol voluntarily

Exclusion Criteria:

• Current or recent surgery affecting the lower limbs
• Current or recent injury affecting the lower limbs
• History of neurological, cardiovascular, orthopedic or systemic disease
• Inconsistent football training (<3x per week)
• Failure to attend testing or training sessions