Microdosing Plyometric Training Enhances Jumping Performance, Reactive Strength Index, and Acceleration among Youth Soccer Players: A Randomized Controlled Study Design.
Journal of Sports Science and Medicine June 1, 2024 Guiyang Liu, Xiaoshuang Wang, Qi Xu 21 citations
Both microdosing plyometric jump training (spreading a small number of jumps across four weekly sessions) and regular plyometric jump training (more jumps in two weekly sessions) equally improved jumping performance, reactive strength, and 10-meter sprint acceleration in male youth soccer players. After eight weeks, both training groups outperformed a control group that did no plyometric training, while no significant differences emerged between the two training approaches. A smaller training volume distributed more frequently across the week can effectively enhance athletic performance.