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The goal of the current study is to evaluate the plyometrics and resistance band training in recreational football players, aged 18-25 years. The main question it aims to answer are:
Does the plyometrics significantly improve agility and reduce Rate of Perceived Exertion (RPE)? Does the resistance band training significantly improve agility and reduce RPE? Participants will be assigned to either an experimental group receiving plyometrics or arm comparator group receiving resistance band training, and will complete standardized assessment of agility and RPE before and after the intervention.
This clinical trial is designed to evaluate the effects of plyometrics and resistance band training on agility and RPE in recreational football players. It is commonly linked to reduce rate of exertion and improve agility. All participants will undergo baseline assessment, including agility measured with the Illinois Agility Test and RPE assessed using the Modified Borg Scale. Participants will be randomized into two groups (Experimental Group and Arm Comparator Group). Participants in the experimental group will perform plyometric exercises plus warm up and cool down exercises. Plyometrics exercises are side jumps, countermovement jumps and double bound leg jumps. Warm up exercises include jogging, dynamic stretching and active range of motion. Cool down exercises include jogging and static stretching. Participants in the arm comparator group will perform resistance band exercises plus warm up and cool down exercises. Resistance band exercises are squat, lunges and side lunges using resistance bands. Warm up and cool down exercises are described in experimental group above. The interventions will occur 4 times per week for 6 weeks, with each session lasting approximately 30 minutes. Participants will be advised to avoid any external interventions during the study period. Post-intervention assessments will be conducted immediately after six weeks post intervention. This study aims to clarify whether the plyometrics results in superior clinical outcomes compared to resistance band training in the improvement of agility and RPE.
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| Label | Type | Description | Intervention Names |
|---|---|---|---|
| Plyometrics with warm up and cool down exercises | Experimental |
| |
| Resistance band training with warm up and cool down exercises | Active Comparator |
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| Name | Type | Description | Arm Group Labels | Other Names |
|---|---|---|---|---|
| Plyometrics | Other | Participants in this group will follow a 6-week program targeting the plyometric exercises with warm up and cool down exercises. Warm up and cool down exercises are performed before and after the plyometric exercises respectively, only for 5 minutes. Plyometrics exercises include side jumps, countermovement jumps and double bound leg jumps (3 sets X 10 repetitions, with 1 minute resting between each set, performed 4 days a week for 6 weeks) to improve agility. The intervention aims to improve agility and reduce levels of exertion in recreational football players. |
| Measure | Description | Time Frame |
|---|---|---|
| Agility | Agility is the ability to maintain control of body position while changing direction rapidly, whether moving to the left, right, or behind the body. Balance, coordination, strength and speed are all measured as part of agility while moving rapidly through obstacles. Agility is a significant factor in various sports as it helps in acquiring preparedness. Agility is assessed using the Illinois agility Test (IAT). IAT is a timed test including a prone start position followed by a quick transition to standing and running through multidirectional obstacles. It is a widely used tool for assessing agility by evaluating an athlete's ability to change direction and accelerate quickly within a set course, reflecting agility demands across various sports. The change of direction agility test is reported to have high reliability and validity for team sports. | From enrollment to the end of treatment at 6 weeks |
| Measure | Description | Time Frame |
|---|---|---|
| Rate of Perceived Exertion | Rate of Perceived Exertion (RPE) is a subjective measure, affected by physiological and psychological factors. It largely depends on how an athlete feels about the heaviness or lightness of a workload provided that mental state and fatigue level experienced during exercise play significant roles. The subjective nature of RPE reflect an athlete's perceived internal effort and help us gain a more complete picture about training load. RPE is measured by using Modified Borg Scale. The scale ranges from 1 to 10 where 1 represents "really easy" and 10 represents "maximal; just like my hardest race". Participants select the number that best represents their current level of exertion, with higher scores indicating maximal levels of exertion. |
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Inclusion Criteria:
Exclusion Criteria:
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| Name | Role | Phone | Extension | |
|---|---|---|---|---|
| Sabeen Sabir, DPT | Contact | +923235565534 | sabeensabir0300@gmail.com | |
| MUHAMMAD TARIQ RAFIQ, PhD | Contact | +923214495948 | tariq.rafiq@ubas.edu.pk |
| Name | Affiliation | Role |
|---|---|---|
| Muhammad Tariq Rafiq | Lahore University of Biological & Applied Sciences | Principal Investigator |
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IPD will be shared after completion of the study
After completion of the study until the time of 5 years.
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| Resistance band training | Other | Participants in this group will follow a 6-week program targeting the resistance band exercises with warm up and cool down exercises. Warm up and cool down exercises are performed before and after resistance band exercises respectively, only for 5 minutes. Resistance band exercises include squats, lunges, and side lunges using resistance bands (3 sets X 10 repetitions, with 1 minute resting between each set, performed 4 days a week for 6 weeks) to improve agility. The intervention aims to improve agility and reduce levels of exertion in recreational football players. |
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| From enrollment to the end of treatment at 6 weeks |