Mixed
In-season Enhanced Negative Work-based Training (ENT) using a flywheel device significantly improves change of direction (COD) ability in semi-professional soccer players, whereas traditional weight training does not.
If you are a semi-professional soccer player in-season, adding one weekly session of flywheel-based eccentric training (focusing on controlled braking during squats) can significantly improve your change of direction speed. Traditional weight training at the same volume does not provide this specific benefit. Focus on controlling the descent phase of the squat to mimic the braking forces used in soccer.
Time on agility T-test and 20+20 m shuttle decreased in ENT (effect-size =-1.44, 95% CI -2.24/-0.68 and -0.75, -1.09/-0.42 respectively) but not in CON (-0.33, -0.87/0.19 and -0.13, -0.58/0.32).
Why this rating
Randomized controlled trial with a clear intervention and control group, though sample size is moderate (n=40) and duration is short (8 weeks).
Source
Effects of in-season enhanced negative work-based vs traditional weight training on change of direction and hamstrings-to-quadriceps ratio in soccer players
Giuseppe Coratella et al. · Biology of Sport · 2019
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