EFFECTS OF SPEED, AGILITY, QUICKNESS TRAINING

METHOD ON POWER PERFORMANCE IN ELITE

SOCCER PLAYERS
MARIO JOVANOVIC,1 GORAN SPORIS,1 DARIJA OMRCEN,1 AND FREDI FIORENTINI2
1
Human Performance Laboratory, Faculty of Kinesiology, University of Zagreb, Croatia; and 2FC Hajduk, Split, Croatia

ABSTRACT INTRODUCTION

T
Jovanovic, M, Sporis, G, Omrcen, D, and Fiorentini, F. Effects of oday, soccer is a highly demanding game in
speed, agility, quickness training method on power perfor- which the participants are subjected to numerous
mance in elite soccer players. J Strength Cond Res 25(5): actions that require overall strength and power
12851292, 2011The purpose of this study was to evaluate production, speed, agility, balance, stability, flexi-
bility, and the adequate level of endurance (4,10,11,16), thus
the effects of the speed, agility, quickness (SAQ) training
making the conditioning of players a complex process. One
method on power performance in soccer players. Soccer
of the goals is to minimize the unknown variables to the least
players were assigned randomly to 2 groups: experimental
possible number. Recently, acceleration, speed, and agility
group (EG; n = 50) and control group (n = 50). Power
have been found to be independent, unrelated qualities that
performance was assessed by a test of quicknessthe 5-m
produce a limited transfer to each other (17). The next step is
sprint, a test of accelerationthe 10-m sprint, tests of maximal
to investigate methods that produce the integral effects that
speedthe 20- and the 30-m sprint along with Bosco jump can be used in the conditioning of soccer players. But, we
testssquat jump, countermovement jump (CMJ), maximal found that few studies have investigated the training methods
CMJ, and continuous jumps performed with legs extended. that produce the integral effects on various abilities. One of
The initial testing procedure took place at the beginning of the the most popular training methods that produce the men-
in-season period. The 8-week specific SAQ training program tioned results is the SAQ (speed, agility, quickness) method
was implemented after which final testing took place. The (22). Within the context of randomized intermittent, dynamic
results of the 2-way analysis of variance indicated that the EG and skilled movement type sports (randomized intermittent,
improved significantly (p , 0.05) in 5-m (1.43 vs. 1.39 dynamic type sports [RIDS]), to which soccer undoubtedly
seconds) and in 10-m (2.15 vs. 2.07 seconds) sprints, and they belongs, the integrated effects are wanted. The problem is to
also improved their jumping performance in countermovement decide which type of conditioning should be implemented
(44.04 vs. 4.48 cm) and continuous jumps (41.08 vs. 41.39 (programmed or random conditioning) to improve SAQ in
cm) performed with legs extended (p , 0.05). The SAQ training soccer. A study that has investigated this problem (4) leads to
program appears to be an effective way of improving some the conclusion that programmed conditioning enhances
segments of power performance in young soccer players during power performance to a greater extent. However, random
the in-season period. Soccer coaches could use this in- conditioning is not rejected, yet it comes as an advisable
formation in the process of planning in-season training. Without addition to programmed conditioning (15). That kind of
proper planning of the SAQ training, soccer players will most conditioning uses randomized intermittent patterns seen in
likely be confronted with decrease in power performance during match performance. Both types follow the basic principles of
in-season period.
conditioning and thus deliberately produce effects that can be
in some way planned. The downside of random conditioning
KEY WORDS SAQ, power performance, soccer is that it has the inability to achieve the desired level of
volume and intensity depending on motivation and effort,
but on the other hand, the use of open skills produces
specific demands that are used in a real match. Although the
Address correspondence to Mario Jovanovic, bed., mario.jovanovic@kif. authors (4) found that programmed conditioning is more
hr. preferred when it comes to speed and agility, when it comes to
25(5)/12851292 endurance, it is speculated that random conditioning can have
Journal of Strength and Conditioning Research more effect. Thereby, both conditioning methods are valid in
2011 National Strength and Conditioning Association overall performance enhancing.

VOLUME 25 | NUMBER 5 | MAY 2011 | 1285

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
 Effects of SAQ Training Method on Power Performance

The SAQ training method more frequently uses the METHODS

programmed than random type conditioning after the SAQ Experimental Approach to the Problem
continuum. One SAQ session is composed of 7 components, During the last decade, soccer has gradually changed pace;
where the main part of the session, explosion and expression of play has become faster, players cover more distances, high-
potential, are combinations of programmed and random
intensity running has changed (3,5,9,11,16,27). All these facts
conditioning. Integral planning and programming is required
mentioned lead to a logical conclusion that power perfor-
to progress from fundamental movement patterns to highly
mance plays a significant role in overall soccer performance
positional specific movements (31). A logical sequence in the
(14). Therefore, it does not come as a surprise that the SAQ
learning process must not be neglected because it develops
training method is growing in popularity, and thus, it is
neural structures that are a prerequisite for elite-level upgrade.
being used as a method of improving power performance.
Consequently, elite players manipulate with their bodies
without the loss of speed, balance, strength, and control. This study was a randomized controlled trial where the
Also, with correct movement patterns (technique) and subjects were randomly assigned to experimental and control
greater muscle power, they accelerate faster. Some studies groups (EG and CG). After conducting 8 weeks of the SAQ
(2,6,8,18,32) found that leg muscle power is a poor predictor of program, power performance was assessed using standard
agility performance that emphasizes even more the integral sprint tests for parameters of speed and Bosco Jump tests for
influence within the vast range of capabilities. leg muscle power. We hypothesized that, because of the
Furthermore, the SAQ training method consolidates speed, nature of the SAQ training, power performance in soccer
agility, and quickness through the range of soccer specialized players would improve after 8 weeks of a planned SAQ
exercises. All exercises are performed with optimal bio- program. The study was conducted during the in-season for 1
mechanical movement structures, and consequently, energy purpose only, that is, to see whether power performance
and time savings are made. Power performance aside from could be improved during the in-season period using the
major abilities has the need for optimal joint mobility, SAQ training method. In the summer of 2008, the preseason
dynamic balance, appropriate locomotor system, and energy training program was administrated for a duration of
production among others. 8 weeks (Table 1).
It is well known that soccer players rarely achieve maximal Technical, tactical, and strength training was performed.
speed during play, but the initial starting phase and acceleration During the preparation period, the subjects were trained
phase have a higher value in a soccer performance. Also, elite 810 sessions per week for 90105 minutes per session.
soccer players have greater values of high-intensity running Strength training was conducted in a gymnasium twice a
when compared with total distance covered during a game. week, each session lasting 90 minutes (30 minutes of warm-
This results in the necessity for methods that enhance power up; 40 minutes of circular training; 20 minutes of stretching
performance in soccer players. A recent study (7) showed that exercises). Endurance training was done 3 times a week
faster athletes have higher test values in squat jump (SJ) and during a preparation period. The intensity of training was
countermovement jump (CMJ) tests. These results associate monitored using the polar heart rate monitors (Polar S-610;
sports with the emphasized need for maximal speed values Polar Electro, Kempele, Finland). All workouts were super-
that correlate with muscle power values as in sprinters.
vised by team coaches. The in-season strength training
Agility is very important when it comes to soccer players
program targeting the major muscle groups was done twice
(21,24,29). Not only do they use it to outmaneuver the
a week (i.e., legs, back, chest) and consisted of varied workouts
opposition but it also helps in preventing injuries. Optimal
with exercises focusing on muscular power development (e.g.,
activation and inhibition of muscle fibers can prevent muscle
jump squats, back squats, bench throws) using loads of up to
tears and even more prevent the joints from injuries. Jullien
7585% of 1 repetition maximum (1RM). Endurance training
et al. (13) stress that short-term agility training of not more
than a 3-week duration can improve values in agility tests in was performed once a week. The high-intensity intervention
soccer players. Also, it is important to notice that agility consisted of a 4 3 4-minute maximal running with different
training forms a long lasting response from motor memory. drills, at an exercise intensity of 9095% of the maximal heart
Pearson (22) mentions 4 elements of agility such as balance, rate, separated by rest periods of 3-minute technical drills
coordination, programmed and random agility all of which are done at 5565% of the maximal heart rate. During the 3-
used on the SAQ continuum with appropriate volume and minute technical drills, the subjects were required to work in
intensity with regard to athletes age and level of motor pairs and perform inside-of-the-foot passes (first drill), receive
readiness. The purpose of this study, in agreement with the the passed ball with the chest (second drill), and perform head
previously referred, was to determine how much the SAQ kicks and head receiving (third drill) (Tables 2 and 3).
training actually influences the power performance parameters Intensity and volume of the SAQ training are presented in
of elite soccer players during in-season period. The second Table 4. Distribution of SAQ components is presented in
purpose was to determine, whether the SAQ training method Figure 1. During SAQ training work, the rest ratio was 3:2, for
during the in-season period causes overtraining of elite athletes. example, 5 minutes: 2 minutes.
the TM

1286 Journal of Strength and Conditioning Research

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
 the TM

Journal of Strength and Conditioning Research | www.nsca-jscr.org

TABLE 1. General conditioning program overview for preseason and first competitive period in season 20082009.*

Competition
experimental
Mesocycle Introductory Multilateral Basic Specific program Total

First and Third and First and Third and From fourth
second fourth second fourth week in august
Calendar week week week week to fourth week
duration of July of July of August of August in October

Conditioning vs. 50: 50 60: 40 70: 30 40: 60 30: 70

technicaltactical
training (%)
Duration (d) 14 14 14 14 56 98
Days of training and matches 6 6 12 12 49 85
Number of training sessions 10 10 20 18 38 96
Number of matches 1 2 4 8 15
Hours of practice 18 20 44 38 70 190
Number of the days of rest 1 1 2 2 8 14
Extensity of training 1.28 1.42 3.66 2.85 1.25 1.93
Intensity (% HRmax) 80 85 85 95 90100 90
Dates of testing T1(initial) 1 wk before preseason training began (lasted 1 d)
T2 (final) 2 wks after the experimental program (lasted 1 d)
*Volume of training was calculated as the ratio of training hours and training days.

Subjects (50 from the experimental and 50 from CG) were able to
All subjects were members of the teams playing in the First match these criteria. All the subjects were familiar with the
Croatian Junior League. In this league, there are 12 clubs, and SAQ training.
each club has about 25 players in the team. Because this study The study was approved by the Ethics Committee of the
was financed by the Croatian Football Federation, all players Faculty of Kinesiology, University of Zagreb. To be included
were at our disposal. Only 8 clubs had all the necessary in the investigation, each subject provided a written informed
facilities and equipment to participate in this study. We then consent in accordance with the Helsinki Declaration. The
divided these 8 clubs randomly into 2 groupsthe EG and the participants were aware that they could withdraw from the
CG, each consisting of 100 players. But, for the players to be study at any time.
tested at the end of the study (final testing), they had to have Goalkeepers were excluded from the investigation follow-
completed 75% of the entire training process and they ought ing their morphological characteristics and motor ability
to have played 85% of all official matches. Only 100 players differences (5,28). For field players to be included in this

TABLE 2. Conditioning programoverview for in-season training (8-week SAQ intervention).*

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Morning SAQ Technical SAQ SAQ Technical Day of

session tactical tactical rest
(from 9 to training training
11 AM)
Afternoon Strength Endurance Strength Endurance Prevention Official
session training training training training training game
(from 6 to
8 PM)
*SAQ = speed, agility, quickness.

VOLUME 25 | NUMBER 5 | MAY 2011 | 1287

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
 Effects of SAQ Training Method on Power Performance

TABLE 3. Framework of SAQ program.*

Dynamic flexibility Mechanics Innervations

Toe walk Arm mechanics-arm drive Single walk

Heel walk Partner drills Single run
Jogging and hug Arm drive for jumping Single lateral steps
Small skip Buttocks bounce Up and back
Wide skip Leg mechanics Lateral step in-out
Single knee dead-leg lift Knee-lift development Small dead-leg run
Knee-across skip Dead-leg run Icky shuffle
Lateral running Leading leg run Double run
Preturn Preturn Hopscotch
Carioca Quick sidestep Two step forward and 1 step backward
Hurdle walk Sidestep Single space jumps
Russian walk 123 Lift Two jumps forwards and 1 jump backward
Walking lunges Single jumps Twist again
Single jump over and back Hop in and out
Single jump with 180 twist Carioca
Lateral single jumps Spotty dogs
Forward multiple jumps Line drills
Lateral multiple jumps Line drills (spit steps)
Multiple hops Two-footed jumps
180 twist jumps Box drills
Split step
Two-footed jumps
Accumulation of potential Explosion Expression of potential
Agility disc Vision and reaction Robbing the nest
Seated agility disc Fast hand games Shadow
Swerve development runs Reaction ball Cone game
Fast feet zigzag run Get-ups Fielding drillspecific
Four turn, four angle run Chair get-ups
Combination runs Let-goes
Team combination runs Parachute running
Ball drops
Buggy runs
Flexy cordoverspeed
Flexy cordout and back
Side-stepperresisted lateral runs
Side-stepperjockeying throw and catch drill

*SAQ = speed, agility, quickness.

study, the following requirements were setminimal number Procedures

of games played during the past season was set at 20 (friendly The initial testing took place before the beginning of the
or championship games), minimal attendance of 75% of in-season period (end of preseason), whereas the final testing
training sessions in the past season, minimum of 7 years of was performed after 8 weeks of intervention with the
soccer experience, minimum of 6 weeks of preseason period, SAQ training method. To prevent unnecessary fatigue
and a similar beginning of the preseason training in all 8 accumulation, the players and coaches were instructed to
clubs. The training regimen was composed of minimum 3 avoid intense exercise for a 24-hour period before each testing
SAQ training sessions a week in compliance with the SAQ session. Also, before each testing, the subjects performed
program (Figure 1, Table 4) for the EG. Each training session a standard 25-minute warm-up. During testing, the air
had the strength training and the conditioning part and the temperature ranged from 22 to 27C. The testing always
technicaltactical part. Also, a game was played each week as commenced at 10 AM and was completed by 1 PM. The
a part of the in-season period schedule. The mean (SD) age, physical load at given intensities was monitored by heart rate
height and body mass for the EG was 19 years, 174.78 (5.74) monitors. All sprint tests were performed on a grass sports
cm and 67.83 (3.37) kg, respectively, vs. 19 years, 175.09 (5.29) field, and the players wore soccer shoes to replicate the
cm, and 68.18 (4.08) kg, respectively, for the CG. playing conditions.
the TM

1288 Journal of Strength and Conditioning Research

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
 the TM

Journal of Strength and Conditioning Research | www.nsca-jscr.org

TABLE 4. Intensity and volume for each SAQ component, during an 8-week intervention.*

Weeks First Second Third Fourth Fifth Sixth Seventh Eighth

Dynamic flex Intensity 50 50 50 50 50 50 50 50

Volume 20 16 16 20 25 25 20 25
Mechanics Intensity 60 70 70 70 60 60 60 60
Volume 40 20 30 20 15 15 15 15
Innervation Intensity 100 100 100 100 100 100 100 100
Volume 20 24 20 24 20 20 15 30
Accumulation of potential Intensity 0 70 80 80 70 70 70 0
Volume 0 20 16 20 20 15 15 0
Explosion Intensity 100 100 100 100 100 100 100 100
Volume 20 14 12 16 20 15 15 15
Expression of potential Intensity 70 75 80 75 70 70 70 70
Volume 10 16 16 16 10 20 30 25
Warm-down Intensity 30 30 30 30 30 30 30 30
Volume 10 10 10 4 10 10 15 10
*SAQ = speed, agility, quickness.

The sprints over 5, 10, 20, and 30 m (SP5, SP10, SP20, and platform, Winterthur, Switzerland). The players had 2 pre-
SP30, respectively) were performed from a standing start and paratory measurements. An average of 3 measurements was
measured by means of infrared photocells using a telemetric used to represent the final result in the SJ, CMJ, maximal CMJ
system (RS Sport, Zagreb, Croatia). Time was recorded in (MAX), and continuous jumps with legs extended (CJS).
100ths of a second, and the average value from 3 sprint During the investigation (8 weeks of the in-season period),
attempts was taken into consideration as a final result. the CG performed the traditional in-season training regimen,
Four Bosco Jump tests were used to assess muscle power whereas the EG had an intervention with the SAQ training
of leg extensor muscles (Kistler, Quattro Jump force program. Also, the EG was required to perform 3 SAQ

Figure 1. Distribution of speed, agility, quickness components (in %) during an 8-week in-season period.

VOLUME 25 | NUMBER 5 | MAY 2011 | 1289

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
 Effects of SAQ Training Method on Power Performance

Figure 2. Changes of sprint and jump variables, from initial to final testing in both groups.

training sessions a week, on Monday, Wednesday, and post hoc tests procedures were used to locate the difference
Thursday. Thus, the program entailed, among others, between the means. Testretest reliabilities for the experi-
24 SAQ workouts, whereas the CG covered approximately mental tests demonstrated interclass correlations. Statistical
the same volume of regular training. We considered that significance was set at p # 0.05.
there was no difference in the training volume that would
represent an important factor when comparing the effects of RESULTS
these 2 groups. Each SAQ session followed detailed com- The KolmogorovSmirnov test showed that data were
ponents of training during the 8-week period (Figure 1). normally distributed. The statistical power was 0.95, and
the effect size was medium (r = 0.52). Interclass correlation
Statistical Analyses
coefficient (ICCRs) for all variables ranged from 0.66 to 0.85.
Data analysis was performed using the Statistical Package
Results from other tests showed that the EG values
for Social Sciences (v13.0, SPSS Inc., Chicago, IL, USA).
improved compared with those of the CG but not enough for
Descriptive statistics were calculated for all experimental
this improvement to be significant. The CG remained at the
data. In addition, the KolmogorovSmirnov test of the nor-
initial test result values or even aggravated their performance
mality of distribution was calculated for all variables before
in the measured tests.
the analysis. Statistical power and effect size were calculated
using the G-power software. A 2-way analysis of variance
with repeated measures was used to determine the pairwise DISCUSSION
differences between the EG and CG where appropriate. The present study showed that an in-season SAQ training
When a significant F value was achieved, appropriate Tukey program intervention had a positive effect on power
the TM

1290 Journal of Strength and Conditioning Research

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
 the TM

Journal of Strength and Conditioning Research | www.nsca-jscr.org

performance in young soccer players. The EG significantly and gradually discard the search for centimeters and
(p , 0.05) improved as regards the time necessary to com- seconds in the tests.
plete the SP5 and SP10 tests. Faster completion of SP10 The SAQ training elements consist of exercises and
(3.72%) and SP5 (2.11%) indicates that the 8-week inter- equipment that evoke neural adaptations in programmed
vention was successful as regards performance enhancement and random conditions with a gradual progression, and
when it comes to quickness and acceleration. The improve- thus, both slow and fast SSC performance is enhanced.
ments were also significant because of the shortening of the Although the athletes recorded positive changes in some
time necessary to cover the distances in sprint tests and the explosive power tests, further research is needed when it
skill level of the participants involved in the study. Another comes to the effectiveness of the mentioned test in a match
confirmation that goes in hand with the importance of these environment. However, the presented study indicates that
findings is the fact that in soccer matches, 90% of all sprint the SAQ training method can be applied as a power
activities are sprints from 5 to 15 m (3). performance enhancing method when it comes to elite
Furthermore, elite players are mostly characterized by soccer. Modern soccer game requirements can be met by
reaction ability in the distances ranging from 5 to 10 m (25). maintaining a high level of endurance and power
Overall power performance is used in both attack and performance during the whole game (12,20). Taskin (28)
defense when goals are scored or defended. Similar studies found that sprint ability is similar in all field players
found that a general distinction between the elite-level and positions and speed dribbling. This is also a confirmation
less elite-level soccer performance is in the high-intensity that power performance parameters, such as the ones
running during a game, which in turn involves more sprints tested in this paper, have a large impact on soccer
over shorter distances and faster reactions. Also, during a accomplishment. Many coaches do not use the approach
match, the overall distance covered ranging from 500 to described in this article to the training process because
600 m comes from sprint actions (26), which happen every they are afraid that overtraining can occur. One of the
90 seconds (27). The facts presented are in relation with this reasons why overtraining occurs in soccer is too much
study and the results that show the improvement in tests that nonspecific endurance and power training. We tend to
estimate quickness (SP5) and acceleration (SP10) of elite speculate the reason for this as precisely being the major
soccer players. Krustrup et al. (16) placed power performance difference between the protocols, meaning the improve-
parameters in direct dependency to soccer success and thus ment of anaerobic and aerobic mechanism through
emphasized the importance of the SAQ training method as specific ball drills as conducted in the EG. With intensive
such. Furthermore, recent studies showed that jump test per- SAQ, we can achieve improvement in the players power
formance is also related to team success (1), whereas vertical performance during the competitive season without
jump height is related to short sprint performance (7,30). having any overtraining effects.
Results from this study indicate that the SAQ intervention
significantly improved (p , 0.05) the CMJ and the CJS (p ,
0.05) in the EG (Figure 2). The players did not show any PRACTICAL APPLICATIONS
significant improvement in other jump tests (MAX and SJ) This paper contains information about the SAQ training
because the featured results present the above average test program largely used by many soccer experts. It also
scores in all jump tests, keeping in mind the age of the contains information on the possible effects that occur when
participants. Countermovement jump is considered to be the SAQ program is implemented in elite youth soccer
a slow stretch-shortening cycle (SSC) performance jump population. Similar improvements are also confirmed
(.250 milliseconds). Moreover, it can be expected that in other studies (4,23), and they offer an insight to everyone
slow SSC has more importance during the initial phases of that can take such information to the level of practical
sprinting because of the longer ground-contact phases application. The presented SAQ program can and should
during the first steps (7). Thus, team sports where quickness be individually corrected and applied in practice. To
and acceleration are much more used than maximal speed, conclude, the SAQ training appears to be an effective
training programs that upgrade slow SSC performance are way of improving quickness and acceleration along with
expected to have more impact on overall success. The CJS explosive and elastic jump power in young soccer players
measures the elastic power of the lower leg muscles and can and would therefore be a good method for coaches to
also be described as fast SSC (,250 milliseconds). The incorporate into their strength and conditioning programs.
importance of that kind of muscle action can be seen The results of this study can be considered important in
when deceleration or acceleration actions are performed terms of competitive soccer performance. Soccer coaches
during a game. The subjects from this study showed could use this information in the process of planning
approximately the same values as their Norwegian and the in-season training. Without proper planning of the
Scottish colleagues in tests that assess power performance SAQ training, soccer players will most likely be confronted
parameters (11,19). Moreover, it is important to with decrease in power performance during in-season
emphasize the enhancement of ability in modern soccer period. For proper soccer conditioning, coaches could make

VOLUME 25 | NUMBER 5 | MAY 2011 | 1291

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
 Effects of SAQ Training Method on Power Performance

training more specific in such a way that the transfer of 15. Krustrup, P and Bangsbo, J. Physiological demands of top-class
training effects to game efficiency will be faster. soccer refereeing in relation to physical capacity: Effect of
intense intermittent exercise training. J Sports Sci 19: 881891, 2001.
16. Krustrup, P, Mohr, M, Ellingsgaard, H, and Bangsbo, J. Physical
REFERENCES demands during an elite female soccer game: Importance of training
1. Arnason, A, Sigurdsson, SB, Gudmundsson, A, Holme, I, status. Med Sci Sports Exerc 37: 12421248, 2005.
Engebretsen, L, and Bahr, R. Physical fitness, injuries, and team 17. Little, T and Williams, AG. Specificity of acceleration, maximum
performance in soccer. Med Sci Sports Exerc 36: 278285, 2004. speed, and agility in professional soccer players. J Strength Cond Res
2. Baker, D and Newton, R. Comparison of lower body strength, 19: 7678, 2005.
power, acceleration, speed, agility and sprint momentum to describe 18. Markovic, G, Jukic, I, Milanovic, D, and Metikos, D. Effects of
and compare playing rank among professional rugby league players. sprint and plyometric training on muscle function and athletic
J Strength Cond Res 22: 153158, 2008. performance. J Strength Cond Res 21: 543549, 2007.
3. Bangsbo, J. Fitness Training in FootballA Scientific Approach. 19. McMillan, K, Helgerud, J, Macdonald, R, and Hoff, J. Physiological
August Krogh Institute, University of Copenhagen, Denmark, 1994.
adaptation to soccer specific endurance training in professional
pp. 112113.
youth soccer players. Br J Sports Med 39: 273277, 2005.
4. Bloomfield, J, Polman, R, ODonoghue, P, and McNaughton, L.
20. Meckel, Y, Machnai, O, and Eliakim, A. Relationship among
Effective speed and agility conditioning methodology for random
repeated sprint tests, aerobic fitness, and anaerobic fitness in elite
intermittent dynamic type sports. J Strength Cond Res 21: 10931100,
2007. adolescent soccer players. J Strength Cond Res 23: 163169, 2009.
21. Miller, M, Herniman, J, Ricard, M, Cheatham, C, and Michael, T.
5. Casajus, J. Seasonal variation in fitness variables in professional
soccer players. J Sports Med Phys Fitness 41: 463469, 2001. The effects of a 6-week plyometric training program on agility.
J Sports Sci Med 5: 459465, 2006.
6. Chatzopoulos, DE, Michailidis, CJ, Giannakos, AK, Alexiou, KC,
Patikas, DA, Antonopoulos, CB, and Kotzamanidis, CM. Postactivation 22. Pearson, A. Speed, Agility and Quickeness for Soccer. London, United
potentiation effects after heavy resistance exercise. J Strength Cond Res 21: Kingdom: A & C Black, 2001.
12781281, 2007. 23. Polman, RCJ, Walsh, D, Bloomfield, J, and Nesti, M. Effective con-
7. Cronin, JB and Hansen, KT. Strength and power predictors of ditioning of female soccer players. J Sports Sci 22: 191203, 2004.
sports speed. J Strength Cond Res 19: 349357, 2005. 24. Robinson, BM and Owens, B. Five-week program to increase agility,
8. Fatouros, IG, Jamurtas, AZ, Leontsini, D, Taxildaris, K, Aggelousis, N, speed, and power in the preparation phase of a yearly training plan.
Kostopoulos, N, Buckenmeyer, P. Evaluation of plyometric exercise Strength Cond Coach 26: 3035, 2004.
training, weight training, and their combination on vertical jump 25. Sporis, G, Jukic, I, Ostojic, SM, and Milanovic, D. Fitness profiling in
performance and leg strength. J Strength Cond Res 14: 470476, 2000. soccer: Physical and physiological characteristics of elite players.
9. Gil, SM, Gil, J, Ruiz, F, Irazusta, A, and Irazusta, J. Physiological and J Strength Cond Res 23: 19471953.
anthropometric characteristics of young soccer players according to 26. Stlen, T, Chamari, K, Castagna, C, and Wislff, U. Physiology of
their playing position: Relevance for the selection process. J Strength soccer. Sport Med 35: 501536, 2005.
Cond Res 21: 438445, 2007.
27. Stryer, J, Hansen, L, and Klausen, K. Physiological profile and
10. Gorostiaga, EM, Izquierdo, M, Ruesta, M, Iribarren, J, Gonzalez- activity pattern of young soccer players during match play. Med Sci
Badillo, J, and Ibanez, J. Strength training effects on physical Sports Exerc 36: 168174, 2004.
performance and serum hormones in young soccer players. Eur J
Appl Physiol 91: 698707, 2004. 28. Taskin, H. Evaluating sprinting ability, density of acceleration,
and speed dribbling ability of professional soccer players with
11. Helgerud, J, Engen, LC, Wislff, U, and Hoff, J. Aerobic endurance respect to their positions. J Strength Cond Res 22: 14811486, 2008.
training improves soccer performance. Med Sci Sports Exerc 33:
19251931, 2001. 29. Thomas, K, French, D, and Hayes, PR. The effect of two plyometric
training techniques on muscular power and agility in youth soccer
12. Jeffreys, I. The use of small-sided games in the metabolic training of players. J Strength Cond Res 23: 332335, 2009.
high school soccer players. Strength Cond Coach 26: 7778, 2004.
30. Wislff, U, Castagna, C, Helgerud, J, Jones, R, and Hoff, J. Maximal
13. Jullien, H, Bisch, C, Largouet, N, Manouvrier, C, Carling, C, and
squat strength is strongly correlated to sprint-performance and
Amiard, V. Does a short period of lower limb strength training
vertical jump height in elite soccer players. Br J Sports Med 38: 285
improve performance in field-based tests of running and agility in
288, 2004.
young professional soccer players? J. Strength Cond Res 22: 404411,
2008. 31. Yap, CWand Brown, LE. Development of speed, agility, and quickness
for the female soccer athlete. Strength Cond Coach 22: 912, 2000.
14. Kotzamanidis, C, Chatzopoulos, D, Michailidis, C, Papaiakovou, G,
and Patikas, D. The effect of a combined high-intensity strength and 32. Young, WB, McDowell, MH, and Scarlett, BJ. Is muscle power
speed training program on the running and jumping ability of soccer related to running speed with changes of direction? J Sports Med Phys
players. J Strength Cond Res 19: 369375, 2005. Fitness 42: 282288, 2002.

the TM

1292 Journal of Strength and Conditioning Research

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.