Impact of a 10-Week Strength Training Program on Physical Performance and Match External Load in Young Elite Female Soccer Players
Abstract
1. Introduction
2. Materials and Methods
2.1. Study Design
2.2. Participants
2.3. Procedures
2.4. Test
2.4.1. Countermovement Jump Height
2.4.2. Yo-Yo Intermittent Recovery Level 2 Test
2.5. Match Running Demands
2.6. Strength Training Program
2.7. Statistical Analysis
3. Results
4. Discussion
5. Conclusions
Author Contributions
Funding
Institutional Review Board Statement
Informed Consent Statement
Data Availability Statement
Acknowledgments
Conflicts of Interest
References
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Exercises | Illustrations | Sets | Repetitions | |
---|---|---|---|---|
Bulgarian split squat | 4 | 6 (12) | ||
Quick steps with band | 4 | 10 s | ||
Dumble bent row | 4 | 6 (12) | ||
One leg deadlift | 4 | 6 (12) | ||
Quick step up | 4 | 6 each leg | ||
Lever chest press | 4 | 6 (12) | ||
Cable abduction + adduction | 2 | 6 (12) | ||
Reverse hyperextension | 3 | 12 | ||
Knee up crunch + leg raise | 3 | 15 + 10 | ||
Plank series | 3 | 30 s + 10 s + 30 s + 10 s | ||
One leg on Bosu, reaching 3 directions with each hand | 3 | One set each leg | ||
Exercises | Illustrations | Sets | Repetitions | |
---|---|---|---|---|
Walking lunge | 4 | 6 (12) | ||
Bird dog | 3 | 12 each side | ||
4-sided change of direction CMJ and drop jump | 3 | 3 rounds | ||
Prone hamstring curl | 4 | 6 | ||
Leg raise and hip raise | 3 | 6 + 6 | ||
Boxing | 3 | 1 min | ||
Abduction + adduction with band | 2 | 12 | ||
V-sit trunk rotation with weight | 3 | 6 each side | ||
One-leg side-to-side jump and hold | 4 | 5 | ||
Plank series | 3 | 30 s + 10 s + 30 s + 10 s | ||
CG (n = 16) | EG (n = 16) | Between Group Differences | |||||||||||
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Variables | Baseline (Mean ± SD) | Post Training (Mean ± SD) | Δ (%) | p | ES | Baseline (Mean ± SD) | Post Training (Mean ± SD) | Δ (%) | p | ES | F | p | η2 |
CMJ (cm) | 24.84 ± 2.72 | 25.07 ± 2.65 | 0.93 | 1.000 | 0.08 | 25.10 ± 2.84 | 29.20 ± 3.37 | 16.33 | 0.001 | 1.44 | 45.75 | 0.001 | 0.302 |
VO2max (ml/kg/min) | 52.03 ± 2.87 | 52.51 ± 2.83 | 0.92 | 0.342 | 0.17 | 54.01 ± 2.78 | 57.14 ± 3.22 | 5.80 | 0.001 | 1.13 | 47.17 | 0.001 | 0.150 |
TD (m) | 9377 ± 1300 | 9543 ± 1370 | 1.77 | 0.675 | 0.13 | 9773 ± 1566 | 11628 ± 160.70 | 19.39 | 0.001 | 1.18 | 31.59 | 0.001 | 0.250 |
VHSR (m) | 42.88 ± 44.17 | 52.67 ± 49.93 | 22.83 | 0.694 | 0.22 | 47.00 ± 41.90 | 92.38 ± 71.90 | 96.55 | 0.001 | 1.08 | 27.40 | 0.001 | 0.074 |
Vmax (km·h−1) | 24.63 ± 2.35 | 25.24 ± 2.39 | 2.48 | 0.498 | 0.26 | 25.17 ± 2.33 | 28.56 ± 2.20 | 13.47 | 0.001 | 1.45 | 38.26 | 0.001 | 0.294 |
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Bal, S.P.; Martínez-Aranda, L.M.; Krustrup, P.; Raya-González, J. Impact of a 10-Week Strength Training Program on Physical Performance and Match External Load in Young Elite Female Soccer Players. J. Funct. Morphol. Kinesiol. 2025, 10, 289. https://doi.org/10.3390/jfmk10030289
Bal SP, Martínez-Aranda LM, Krustrup P, Raya-González J. Impact of a 10-Week Strength Training Program on Physical Performance and Match External Load in Young Elite Female Soccer Players. Journal of Functional Morphology and Kinesiology. 2025; 10(3):289. https://doi.org/10.3390/jfmk10030289
Chicago/Turabian StyleBal, Sefika Pelin, Luis Manuel Martínez-Aranda, Peter Krustrup, and Javier Raya-González. 2025. "Impact of a 10-Week Strength Training Program on Physical Performance and Match External Load in Young Elite Female Soccer Players" Journal of Functional Morphology and Kinesiology 10, no. 3: 289. https://doi.org/10.3390/jfmk10030289
APA StyleBal, S. P., Martínez-Aranda, L. M., Krustrup, P., & Raya-González, J. (2025). Impact of a 10-Week Strength Training Program on Physical Performance and Match External Load in Young Elite Female Soccer Players. Journal of Functional Morphology and Kinesiology, 10(3), 289. https://doi.org/10.3390/jfmk10030289