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

Condition(s) studied

Investigational drug(s) / intervention(s)

PAPE Training: A neuromuscular activation protocol involving heavy banded squats (\~85% 1RM) to induce post-activation performance enhancement. Applied three times weekly over 8 weeks following the warm-up. Participants then continued with regular football training.

Plyometric Training: A program of depth jumps designed to enhance explosive power, speed, and agility. Applied 3 times weekly over 8 weeks following the warm-up. Participants then continued with their regular football training.

Study summary

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.

Eligibility

Primary outcome measure(s)

• Illinois Agility Test — Baseline, Week 4, Week 8
  Time to complete the Illinois Agility Test will be measured under standardized conditions with a stopwatch. Participants sprint and weave through cones in a pre-set course. The total time to complete the course is recorded; best of two attempts is used.
• Vertical Jump Height (Countermovement Jump) — From Baseline to Week 4 through Week 8
  Vertical jump height will be assessed using the "MyJump 2" app specifically the Counter Movement Jump with Free Arms (CMJ). A video of the participant will be taken and using frame selection of take-off and landing, their jump height will be automatically calculated by the app. Three attempts will be averaged.
• 30-Meter Sprint Time (including 10-meter split) — Baseline, Week 4, Week 8
  Sprint time over 30 meters will be recorded using stopwatch with a 10-meter acceleration split included.
• Vertical Jump Test (Sargent Jump) — Baseline, Week 4, Week 8
  Vertical jump height will be measured using the Sargent Jump Test, a standardized field-based assessment of lower-body explosive power. Participants will stand adjacent to a wall, reach up to mark their standing reach height, then perform a maximal vertical jump and touch the wall at the peak of the jump. The difference between the standing reach and jump reach (in centimeters) will be recorded as the jump height. Each participant will perform three trials, and the average will be used for analysis.

Trial sites (1)

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