Six Weeks of Knee Extensor Isometric Training Improves Soccer Related Skills in Female Soccer Players
Six Weeks of Knee Extensor Isometric Training Improves Soccer Related Skills in Female Soccer Players
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Bimson et al. Knee extensor isometric training improves soccer related skills 53
enhance acceleration and speed as well as COD testing. As CMJ, SS, ZS, SSB, ZSB and KD were performed in that order
such the role of knee extension strength improvements alone for each session. Both pre- and post- soccer-related skill tests
are not well understood in their translation to soccer related were completed in one single session each (20:00 – 22:00
skills such as kicking, jumping and COD. Therefore, we chose hours) with sufficient recovery for each player to rest between
to examine the effects of a neutral isolated knee extension the CMJ, KD and SSB, ZSB, SS and ZS tests. Post-tests were
training intervention, and thus the role of increasing strength organized so each participant had at least three days recovery
without specific motor schema transfer, upon soccer related following the final training session. All participants were
skills performance. required to wear full kit with appropriate soccer boots during
testing. Tests were performed on 3G artificial turf, a familiar
METHODS surface to the players. Prior to testing, all protocols were
Methodological Design explained thoroughly and a standardized warm up was
A randomized controlled trial design was used to determine enforced. This consisted of jogging, dynamic stretches, transi-
the effect of isometric knee extension training on soccer relat- tional movements, sprints and ball drills. Practice trials were
ed performance variables within female participants. allowed for habituation.
Outcomes included counter movement jump (CMJ), kicking
distance (KD), sprint speed and a zigzag, with (SSB and ZSB, Countermovement Jump:
respectively) and without (SS and ZS, respectively) a ball. CMJ was assessed using the portable Just Jump mat (Just
Participants completed a 6-week intervention consisting of Jump, Probiotics Inc, Alabama, USA). The highest jump (cm)
either once weekly maximal isometric knee extension training from 3 maximal efforts, with a 2-minute recovery between
alongside current soccer training, or continuation of their cur- each trial was used for analysis.
rent soccer training. Ethics committee approval was obtained
from the author’s institution (ID No. 366). All participants Zig Zag with and without ball:
were provided with a participant information sheet and The zig zag test was based on the previous protocol used by
informed consent was obtained prior to any testing/training. Young et al.11 but its implementation was adapted to include
only two stages of the original test. First, a straight 30m sprint
Participants with and without a ball and second, using the fourth stage of
Sixteen female undergraduate university students playing the test, with and without a ball. This involved slalom around 4
soccer in the British University and College Sports (BUCS) cones, turning at 100º angles. Cone placement was determined
league volunteered. On average, participants took part in two using trigonometry. Figure 1 displays the cone placement of all
soccer-training sessions and played one competitive 90-minute original 7 stages, however, for this study only stages 1 and 4
match per week. All participants had at least 5 years of soccer
training experience playing at county level. Participants were
Test 1 2 3 4 5 6 7
randomized into an experimental training group (EG; n = 8) Angle 160º 130º 100º 100º 100º 100º
and a control group (CG; n = 8). The CG took part in regular # changes 2 2 2 3 4 5
soccer practice and the EG completed additional once-weekly
isometric training. Participants reported having no current or
recent injury that may have affected their efforts in the training
programme. None of the players had any experience in isomet-
ric exercise before the tests; however, 6 out of 8 participants in
the EG group and 7 out of 8 participants in the CG group had
previously taken part in some form of RT. See table 1 for par-
ticipant demographics.
Procedures
Testing was conducted during the soccer mid-season. Pre-
and post-tests were completed at the beginning of the first and
end of the last week of the 6-week intervention respectively. Figure 1 Z
ig Zag test layout.
Table 1 P
articipant Demographics and Descriptive Statistics.
Experimental Group Control Group
p
(n = 8) (n = 8)
Age (yrs) 20.5 ± 1.19 20.9 ± 1.12 0.529
Mass (kg) 72.9 ± 14.61 64.4 ± 2.31 0.147
Stature (cm) 166.9 ± 6.38 169.3 ± 3.10 0.349
Results are mean ± SD.
54 Journal of Trainology 2017;6:52-56
were required. onds, and to then relax. A rest period of 10-seconds was per-
Two trials were completed at both stages, with the average mitted between angles. Verbal encouragement was given to
of the 2 used for analysis. A 5-minute rest between the first motivate the participants. The peak torque recorded for each
and second stage was enforced to allow full recovery. A angle was used to calculate a Strength Index (SI) by the MedX
Brower TC Timing System (Utah, USA) was setup with one software where SI represented the area under the torque curve
gate at the start line and one at the end to record times. Each using the trapezoidal method.
participants’ trial was self-initiated; starting with their front
foot positioned 0.3m behind the first pair of Brower gates. Statistical Analyses
Statistical analysis was performed using SPSS (version 22.0;
Kicking Distance: IBM, Portsmouth, Hampshire, UK), with alpha for signifi-
A starting point was marked on the midpoint of an end zone cance accepted at ≤ 0.05. The independent variable was the
line, with a regulation soccer goal centered on the pitch 70 group and the dependant variable was the absolute change in
yards (64 metres) away. An 8 yard (7.32 metre) wide target the outcome variables (post- minus pre-test scores). Data met
lane (width of a FIFA accredited soccer goal) was marked assumptions of normality (examined using a Shapiro-Wilk
from the end zone line to the goal posts with cones. Kicks test). Analysis of covariance (ANCOVA) was used to compare
landing outside the target lane were disqualified. First ball absolute change in each outcome variable between groups with
contact with the ground was used and the distance recorded. pre-test scores used as a covariate. Further, 95% confidence
Subjects had 10 trials using their dominant leg and a 1-step intervals (CI) were examined for within group change.
approach, with 30 seconds rest in between attempts. The best 5 Significant within group change was considered to have
kicks were averaged and used for analysis. occurred if the 95%CIs for changes did not cross zero.
Table 2 C
hanges in Soccer Related Skills Between the Experimental and Control Group.
Experimental Group Control Group p
Change in CMJ (cm) 0.72 ± 0.22 -0.15 ± 0.22 0.003
Change in SS (seconds) 0.00 ± 0.07 0.09 ± 0.07 0.281
Change in ZS (seconds) 0.05 ± 0.06 0.09 ± 0.06 0.656
Change in SSB (seconds) 0.04 ± 0.11 0.04 ± 0.11 0.937
Change in ZSB (seconds) 0.13 ± 0.07 0.05 ± 0.07 0.359
Change in KD (metres) 2.73 ± 0.65 -0.58 ± 0.65 0.001
Abbreviations: CMJ, countermovement jump; SS, sprint speed without ball; ZS, zigzag speed without ball;
SSB, sprint speed with ball; ZSB, zigzag speed with ball; KD, kicking distance; Results are marginal
means ± standard error
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