Improving change of direction in male football players through plyometric training: a systematic review

Background High-intensity actions have gained increasing significance in contemporary football. Among these actions, the spotlight shines on the enhancement of change of direction (COD) speed. Several training methods have been employed to elevate this skill in football players, with plyometric training (PT) being one of the viable approaches. The objective of this review is to identify the diverse variables crucial for implementing an optimal PT regimen aimed at enhancing COD speed in football players. Design A systematic examination was conducted involving previously published original experimental studies featuring control groups, the utilization of PT as a training modality, and the evaluation of one or multiple instances of COD in football players. Method A systematic search was conducted on March 13, 2023, encompassing the MEDLINE, SPORTDiscus, and Web of Science databases. The quest was aimed at locating studies that incorporated control groups, adopted PT as a training methodology, and measured one or multiple COD scenarios, with studies being published in either English or Spanish. Results A total of 34 studies were encompassed in this systematic review. Remarkably, with the exception of one, all the studies exhibited enhancements in COD performance through qualitative assessments when employing PT. It appears that PT, when used in isolation, is not outperformed by PT combined with another training method in the context of enhancing COD speed, provided that the overall training load remains unchanged. Conclusion To improve COD speed in football players, a PT program spanning 6–9 weeks, featuring two weekly sessions with a 48 to 72-h rest interval between sessions, is advisable. The program should include 1–6 exercises that incorporate both unilateral and bilateral executions across various planes, performed at maximum intensity. Additionally, rest intervals between sets should range from 60 to 90 s, and the number of contacts should be increased by 60–200.