Micro-Dosed vs. Traditional Plyometric Training in Elite Youth Soccer

A Volume-Matched Quasi-Experimental Trial Comparing Micro-Dosed and Traditional Plyometric Training on Speed and Explosive Abilities in Elite Under-19 Soccer Players During the Pre-Season

The goal of this clinical trial is to learn if a micro-dosed plyometric training program works as well as a traditional plyometric program for improving speed and explosive abilities in elite under-19 soccer players during the pre-season.

The main questions are:

1. Does micro-dosed training improve explosive and speed abilites, such as jumping and sprinting, as much as traditional training?
2. Does it improve reactivity and change-of-direction ability ?

Researchers will compare two groups:

• Traditional Training Group: 2 sessions per week, about 40 minutes each.
• Micro-dosed Group: 3-4 shorter sessions per week, about 20 minutes each. Both groups will complete the same total weekly training volume.

Participants will:

• Take part in an 8-week plyometric training program during pre-season.
• Complete performance tests (CM jump tests, a 30-meter sprint, and a 15-0-5 change-of-direction test, broad jump test, drop jump test) before and after 8-week plyometric intervention, .

This study will help coaches and players understand if shorter, more frequent plyometric training sessions can be a good alternative to traditional longer sessions when weekly training load is matched.

Inclusion Criteria:

• Active membership in a U19 elite soccer club during the intervention.
• Medical fitness to participate in plyometric training and testing.
• Attendance at ≥75% of training sessions.
• Completion of all mandatory pre- and post-tests.
• Previous experience with plyometric training and testing procedures.

Exclusion Criteria:

• Medical limitations preventing safe participation in training or testing.
• Attendance lower than 75% of scheduled intervention sessions.
• Failure to complete mandatory baseline or follow-up testing.
• Injury preventing completion of the intervention.