How to Improve Change-of-Direction Speed in Junior Team Sport Athletes—Horizontal, Vertical, Maximal, or Explosive Strength Training?

Keller, S, Koob, A, Corak, D, von Schöning, V, and Born, DP. How to improve change-of-direction speed in junior team sport athletes—Horizontal, vertical, maximal, or explosive strength training? J Strength Cond Res 34(2): 473–482, 2020—The purpose of the study was to compare the effects of 4 different training methods on change-of-direction (COD) speed in junior team sport athletes. Specifically, we investigated whether horizontal load training incorporating lateral acceleration and deceleration would induce superior performance adaptations with respect to COD speed, compared with common vertically oriented maximal strength (squats and deadlifts), explosive strength (power clean and high pull), and vertical jumping exercises. Male U15 team sport athletes (n = 45) were assigned to 1 of 4 groups and performed 2 intervention training sessions per week for 4 weeks, in addition to their usual sport-specific training. Before and after the training period, COD speed, countermovement and drop jump heights, 1-legged lateral jump, and standing long jump performance were assessed. All 4 training groups improved COD speed (p ≤ 0.01, effect size [ES] ≥1.35). Countermovement and 1-legged lateral jump performance improved with the horizontal load (p
Source: Journal of Strength and Conditioning Research - Category: Sports Medicine Tags: Original Research Source Type: research

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