IMPROVING REPEATED SPRINT ABILITY IN YOUNG

ELITE SOCCER PLAYERS: REPEATED SHUTTLE

SPRINTS VS. EXPLOSIVE STRENGTH TRAINING
MARTIN BUCHHEIT,1,2,3 ALBERTO MENDEZ-VILLANUEVA,2 GREGORY DELHOMEL,3 MATT BRUGHELLI,4
1
AND SAID AHMAIDI
1
Research Laboratory, EA 3300, Laboratory of Exercise Physiology and Rehabilitation, Faculty of Sport Sciences, University of
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Picardie, Jules Verne, Amiens, France; 2Performance Enhancement and Talent Identification Section, ASPIRE, Academy
for Sports Excellence, Doha, Qatar; 3Sport Development and Analysis, Myorobie Association, Montvalezan, France; and
4
School of Exercise, Biomedical and Health Sciences, Edith Cowan University, Joondalup, Australia

ABSTRACT Improvements in the repeated shuttle sprint test were only

Buchheit, M, Mendez-Villanueva, A, Delhomel, G, Brughelli, M,
and Ahmaidi, S. Improving repeated sprint ability in young elite
soccer players: repeated shuttle sprints vs. explosive strength
training. J Strength Cond Res 24(10): 2715–2722, 2010—To
compare the effects of explosive strength (ExpS) vs. repeated
shuttle sprint (RS) training on repeated sprint ability (RSA) in
young elite soccer players, 15 elite male adolescents (14.5 6
0.5 years) performed, in addition to their soccer training
program, RS (n = 7) or ExpS (n = 8) training once a week for
a total of 10 weeks. RS training consisted of 2–3 sets of 5–6 3
observed after RS training, whereas CMJ height was only
increased after ExpS. Because RS and ExpS were equally
efficient at enhancing maximal sprinting speed, RS training–
induced improvements in RSA were likely more related to
progresses in the ability to change direction.
KEY WORDS football, team sports, multiple sprint work,
adolescent training
INTRODUCTION

15- to 20-m repeated shuttle sprints interspersed with 14
seconds of passive or 23 seconds of active recovery (
2
ms21); ExpS training consisted of 4–6 series of 4–6 exercises
(e.g., maximal unilateral countermovement jumps (CMJs), calf
and squat plyometric jumps, and short sprints). Before and after
training, performance was assessed by 10 and 30 m (10 and
30 m) sprint times, best (RSAbest) and mean (RSAmean) times on
a repeated shuttle sprint ability test, a CMJ, and a hopping
(Hop) test. After training, except for 10 m (p = 0.22), all
performances were significantly improved in both groups (all p’s
, 0.05). Relative changes in 30 m (22.1 6 2.0%) were similar
for both groups (p = 0.45). RS training induced greater
improvement in RSAbest (22.90 6 2.1 vs. 20.08 6 3.3%, p =
0.04) and tended to enhance RSAmean more (22.61 6 2.8 vs.
20.75 6 2.5%, p = 0.10, effect size [ES] = 0.70) than ExpS. In
contrast, ExpS tended to induce greater improvements in CMJ
(14.8 6 7.7 vs. 6.8 6 3.7%, p = 0.02) and Hop height (27.5 6
19.2 vs. 13.5 6 13.2%, p = 0.08, ES = 0.9) compared with RS.
No funding was received for this work.
Address correspondence to Martin Buchheit, martin.buchheit@
u-picardie.fr.
24(10)/2715–2722
Journal of Strength and Conditioning Research
Ó 2010 National Strength and Conditioning Association
I
n addition to sport-specific technical and tactical skills,
strength, explosive power, speed, and endurance,
repeated sprint ability (RSA) has been shown to be
an important factor for determining success in football
(20,25). In top-level professional soccer players, significant
correlations have been reported between running distances
covered during a match and mean sprint times on an RSA
test (25). Results on an RSA test have also been shown to
discriminate professional from amateur players (1,20). Con-
sequently, the optimal design and implementation of training
strategies that enhance RSA in talented young players is of
significant interest to football coaches and players.
From a physiological viewpoint, RSA is a complex quality
believed to be related to both neuromuscular related
(determining maximal sprint speed, e.g., neural drive or
motor unit activation) and metabolic related (involved in
the ability to repeat sprints, e.g., oxidative capacity for PCr
recovery, H+ buffering) factors (13,28). It is intuitive, thus,
that training strategies targeting the development of maximal
sprint velocity, metabolic function, or both simultaneously,
may account for an improvement in RSA (13,28). To date,
most studies in young team sport players have investigated
the effect of either metabolic oriented (i.e., high-intensity
aerobic training) (3,7,9) or ‘‘mixed’’ (i.e., repeated shuttle
sprints, RS) (3,9) programs. Results have been encouraging
because all methods have been shown to improve RSA
significantly from 1.5 to 3%.

VOLUME 24 | NUMBER 10 | OCTOBER 2010 | 2715

Copyright © National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
 Improving Repeated Sprint Ability in Young Elite Soccer Players
Explosive-type strength training (ExpS) (15) is commonly
used to improve neuromuscular qualities (e.g., maximal
sprinting speed, muscle explosive power) for athletic
performance in both adults (17) and young athletes (14,22).
For example, after 8 weeks of explosive strenght training,
Mikkola et al. (22) have reported significant improvement in
30 m sprint times in young long-distance runners. Great
improvements in jumping ability have also been observed in
young soccer players when adding explosive strength exercise
to a normal soccer training session (14). However, to our
knowledge, no study has been directed toward determining
the effects of periodized explosive-type training on RSA.
The aims of the present study were to examine the effects of
adding explosive strength training to normal training sessions
on RSA in young elite soccer players and to compare these
results with those observed after an RS program. In-season RS
training has proven to be effective at improving RSA and thus
served as a reference (control) intervention. We hypothesized
that explosive-type strength training combined with soccer
training would result in substantial improvements in neuro-
muscular performance (as inferred by changes in jumping
ability and peak sprinting speed) and consequently RSA.
METHODS
Experimental Approach to the Problem
Using a controlled study design, participants were divided
into 2 training groups who performed either exclusive ExpS
(n = 10) or RS (n = 10) in addition to their normal training
sessions. Players within each group were matched according
to their initial athletic performance and years of practice,
assuring that both groups displayed equivalent pretraining
mean values for each of the performance parameters. Tests
were performed on an outdoor synthetic soccer field 1 week
prior to the commencement of training and 1 week following
the training period. Tests included 10- and 30-m sprints, an
RSA test, a countermovement jump (CMJ), and a hopping
test. Players were familiarized with the exercise procedures
prior to commencement of each test. They were told not to
perform intense exercise on the day prior to a test and to
consume their last meal at least 3 hours before the scheduled
test time.
Subjects
The sample size was estimated using acceptable precision or
confidence intervals (CI) a priori using the approach
developed for magnitude-based inferences (18). Based on
the assumption that a between-group difference in mean
RSA time of 1.2 6 1.1% is meaningful (7,9) and considering
a within-subject standard deviation (typical error) of 0.8%
(20), a sample size of .7 participants per group would
provide maximal chances of 0.5 and 25% of type I and type II
errors, respectively. Twenty elite, male, adolescent players
were recruited (age: 14.5 6 0.5 years, body mass: 64 6 8 kg,
height: 1.74 6 0.10 m) and estimated (via the speed reached
at the end of the 30- to 15-intermittent fitness test (5))
the TM
2716 Journal of Strength and Conditioning Research
Copyright © National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
(maximal oxygen uptake: 51.2 6 1.5 mlkg21min21). All the
players were training in a soccer club for at least 6 years and
participated in ;9 hours of soccer training plus 1 competitive
game per week. None of them had already participated in
either a periodized ExpS or an RS training program. Their
maturational status was estimated at pubertal stage III (n =
12) or stage IV (n = 8) according to Tanner classification (29)
by an experienced investigator via direct visual observation of
primary and secondary sexual characteristics (i.e., abdominal,
shoulder, chest and facial hair, Adam’s apple, and voice,
adapted from previous data in girls (16)). They were all free of
cardiovascular and pulmonary disease and were not taking
any medications. The present study, which was approved by
the institutional research ethics committee, conformed to the
recommendations of the Declaration of Helsinki. Participants
and their parents gave voluntary written informed consent to
participate in the experiment.
Procedures
Training Intervention. Subjects performed one specific training
session per week (every Thursday afternoon (4 PM), at the
start of the session, after a standardized warm-up for both
groups), in addition to their normal training requirements for
10 consecutive weeks. Eighty-minute football games (6) were
played once per week during the experimentation period
(every Sunday). Because football coaches in charge of the
boys wanted to place their training priorities on technical/
tactical contents, only 1 specific session per week could be
programmed. The remaining training time was thus
exclusively devoted to football training (i.e., technical/
tactical). Pilot studies conducted before the present study
showed that technical and tactical training sessions can be
qualified as intermittent moderate-intensity aerobic exercise
(45–75% maximal heart rate for 1–1.5 hours), with regular
occurrence of short sprints, as in real games at this age (6).
Although football training contents were similar each week
for both groups, the experimental training programs were
matched by total duration and followed a typical periodized
plan (9) that incorporated progression and used a 7-day
tapering period (i.e., total training volume was reduced by
35%, and sessions included low-intensity football training
contents only). RS training consisted of 2–3 sets of 5–6 3
15- to 20-m shuttle sprints (interspersed with 14 seconds of
passive recovery or 23 seconds of active recovery [;2 ms21
(9)]). ExpS was adapted from previously published programs,
with exclusively body weight exercises (14,22). While
training across the entire force velocity curve is common
in adults (2) who do strength training using gym equipment
(e.g., free weights, specific machine for loaded jumps), we
choose to restrict our training to the right part of the
spectrum (i.e., high velocities and low loads only) in our
players with no previous experience in strength training.
Using body weight only is also easier to implement ExpS
exercises directly on the football pitch. ExpS training
consisted of 4–6 series of 4–6 exercises, that is, maximal
 the TM

Journal of Strength and Conditioning Research | www.nsca-jscr.org

unilateral CMJs to box, horizontal (hop) and depth (hurdles)

plyometric jumps, calf jumps, agility drills (ladders), and

Percent chances of better/

repeated standing start sprints. Each repetition and series

*Mean values (6SD) for 10 and 30 m sprint time (10 and 30 m), best (RSA) and mean (RSA) times during the repeated sprint ability test, CMJ, and average jumping height during
were interspersed with at least 45 seconds and 3 minutes of

trivial/poorer effect
passive recovery, respectively.

51/27/22
35/38/28
100/0/0
89/10/1
0/14/86
1/9/89
Speed Tests. Running speed was evaluated by 30 m sprint times

Changes observed for RS compared with ExpS

(standing start) with a 10 m split time. The front foot was
placed 5 cm before the first timing gate. Time was recorded

‡For clarity, all differences are presented as improvements for RS compared with ExpS, so that negative and positive differences are in the same direction.
with photoelectric cells placed 10 m apart (Brower Timing
System, Draper, UT, USA). The 30-m sprint was performed 3
times, separated by at least 2 minutes of passive recovery. The
best performance was recorded.

Moderate
Moderate

Moderate

†RS = repeated sprint; ExpS = explosive strength; CI = confidence interval; RSA = repeated sprint ability; CMJ = countermovement jump.
Rating

Trivial
Small

Small
Repeated Sprint Ability. The RSA test involved 6 repetitions
of maximal 2 3 15-m shuttle sprints (;6 seconds) departing
every 20 seconds (9) (adapted from a previous running test
that has been shown to be reliable and valid in estimating

20.61 (20.0.4 to 21.19)

RSA (20)). During the ;14-second recovery between sprints,

differences (90% CI)‡

Standardized (Cohen)

0.21 (20.75 to 1.18)

0.04 (20.71 to 0.79)

20.38 (20.67 to 0.08)

0.72 (0.45 to 0.78)
0.54 (0.06 to 1.02)
subjects were required to stand passively. Two seconds before
starting each sprint, the subjects were asked to assume the
start position as detailed for the 10-m sprints and await the

TABLE 1. Changes in athletic performance following repeated sprints and explosive strength training.
start signal from a compact disc. Strong verbal encourage-
ment was provided to each subject during all sprints. Two
scores were calculated for the RSA test: the best sprint time
(RSAb, seconds), usually the first sprint, and the mean sprint
time (RSAm, seconds).

4.57 6 0.23§
6.08 6 0.18§
6.23 6 0.20§
40.6 6 8.8§k
Lower Limb Explosive Power Test. Lower limb explosive power

30.3 6 7.9§
1.92 6 0.13
Explosive strength training

was assessed using a vertical CMJ (centimeters) and a hopping Post

test (Hop, centimeters) with flight time measured by an
Optojump (Optojump, Microgate, Bolzano, Italy) to calculate
(n = 8)

jump height. Each trial was validated by visual inspection to

ensure that each landing was without any leg flexion, and
6 0.12
6 0.23
6 0.25
6 0.22
participants were instructed to keep their hands on their hips
6 7.8
6 5.0
during both CMJ and Hop jumps. The depth of the
Pre

countermovement was self-selected. For the Hop

1.93
4.66
6.09
6.28
35.4
23.7

test, players were asked to perform 7 plyometric calf jumps

Significant ‘‘training 3 period’’ interaction (p , 0.05).

in a raw (i.e., bouncing 7 times) at self-selected frequency
between 1.5 and 2 Hz (12). Only the last 6 jumps were
Repeated sprint training (n = 7)

0.19§
0.15§
0.14§
7.0§
4.2§
0.08

the hopping test (Hop) for RS and ExpS training.

retained, and jumping height was averaged. Hopping

§Significant main ‘‘period’’ effect (p , 0.05).
Post

frequency was recorded during pre- and posttests. During

1.93 6
4.60 6
6.00 6
6.18 6
38.0 6
26.3 6

posttest, if hopping frequency was different from that of

pretest of more than 0.05 Hz, players were asked to perform
the test again after 45 seconds. All athletes were verbally
encouraged throughout the test and asked to jump as high as
6 0.05
6 0.12
6 0.20
6 0.20
6 5.8
6 3.0

possible during both jumping tests. Each test was performed

Pre

3 times, separated by 45 seconds of passive recovery, and the

1.96
4.70
6.18
6.35
35.5
23.2

best performance was recorded.

Statistical Analyses
CMJ (cm)
Hop (cm)
10 m (s)
30 m (s)

Data in text and figures are presented as mean 6 SD. Relative

RSA (s)
RSA (s)

changes (%) in performance are expressed with 90% CI (90%

k

confidence interval). The distribution of each variable was

examined with the Kolmogorov-Smirnov normality test.
Student’s unpaired t-tests were used to examine differences

VOLUME 24 | NUMBER 10 | OCTOBER 2010 | 2717

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 Improving Repeated Sprint Ability in Young Elite Soccer Players

Figure 1. Within-group relative changes for 10 m (10 m) and 30 m (30 m) sprint time, best repeated sprint ability (RSAb) and mean (RSAm) sprint times on the
repeated sprint ability test, countermovement jump (CMJ) performance, and average jumping height during a hopping test (Hop) with repeated sprint (RS)
compared with explosive strength (ExpS) training programs (bars indicate uncertainty in the true mean changes with 90% confidence intervals). Trivial area was
calculated from the smallest worthwhile change (SWC) (see Methods). Note that for clarity, all differences are presented as improvements for each training
regimen, so that negative and positive changes are presented in the same direction.

between groups for baseline and final measurements. Data
were first analyzed using a 2-factor repeated measures
analysis of variance with 1 between factor (training type; RS
vs. ExpS) and 1 within factor (period; pretraining vs.
posttraining). Each of these analyses was carried out with
Minitab 14.1 Software (Minitab, Inc., Paris, France), and the
level of significance was set at p # 0.05. In addition to this null
hypothesis testing, these data were also assessed for clinical
the
significance using an approach based on the magnitudes of
change (19). The standardized difference or effect size (ES) of
changes in each fitness parameter between the ExpS and RS
groups was calculated using the pooled pretraining standard
deviation (11). Threshold values for Cohen ES statistics were
.0.2 (small), 0.5 (moderate), and .0.8 (large). For within/
between-group comparisons, the chance that the true
(unknown) values for each training program were
TM

2718 Journal of Strength and Conditioning Research

Copyright © National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.

Figure 2. Efficiency of the repeated sprint (RS) compared with explosive
strength (ExpS) training program to improve 10 and 30 m sprint time, best
(RSAb) and mean (RSAm) sprint times on the repeated sprint ability test,
countermovement jump performance (CMJ), and average jumping height
in the hopping test (Hop) (bars indicate uncertainty in the true mean
changes with 90% confidence intervals). Trivial areas were calculated
from the smallest worthwhile change (SWC) (see Methods).
beneficial/better (i.e., greater than the smallest practically
important effect or the smallest worthwhile change [0.2
multiplied by the between-subject standard deviation, based
on Cohen ES principle (11)]), unclear or detrimental/worse for
performance was calculated. Quantitative chances of benefi-
cial/better or detrimental/poorer effect were assessed qualitatively
as follows: ,1%, almost certainly not; 1–5%, very unlikely;
5–25%, unlikely; 25–75%, possible; 75–95%, likely; 95–99%,
very likely; and .99%, almost certain. If the chance of having
beneficial/better or detrimental/poorer performances was both
.10%, the true difference was assessed as unclear (19).
RESULTS
Participants
Only players who participated in .85% of all training sessions
were included in the final analysis. As a result, 5 of the 20
participants (25%) were excluded from analysis. One player
was injured during a game (week 4), whereas 4 others could
not attend to several sessions because of school commit-
ments. None of the player got injured during the specific
fitness sessions. Accordingly, 15 players (14.5 6 0.1 years,
64 6 8 kg, and 1.74 6 0.09 m, Tanner stage III = 8, IV = 7)
were included in the final analysis. The final sample size for
each training group was n = 7 (14.5 6 0.5 years, 64.7 6 10 kg,
and 1.74 6 0.12 m, Tanner stage III = 4, IV = 3) for RS and
n = 8 (14.5 6 0.5 years, 64.2 6 6 kg, and 1.73 6 0.07 m,
Tanner stage III = 4, IV = 4) for ExpS. As a result of the
participants’ exclusions, some players were no longer
matched within both training groups; however, there were
Copyright © National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
the TM
Journal of Strength and Conditioning Research | www.nsca-jscr.org
Figure 3. Relationship between relative changes in countermovement
jump (CMJ) height and changes in 30 m sprint time after repeated sprint
(RS) and explosive strength (ExpS) training. Dashed lines represent 95%
confidence intervals.
no significant differences between mean initial athletic
performance and years of practice between final groups
before and after training. The baseline anthropometric and
physical performance measures of the study dropouts were
not significantly different from those who completed the
study.
Changes in Physical Performance Parameters After Training
Raw values for all performance parameters are presented
in Table 1. After training, except for 10 m (p = 0.22), all
performances were significantly improved in both groups (all
p , 0.05 for main ‘‘period’’ effect). There was no ‘‘training
type 3 period’’ interaction for 30 m (p = 0.90), RSAb (p = 0.21),
and Hop (p = 0.13). A significant interaction was however
observed for CMJ (p = 0.05), and a trend toward a significant
interaction was noted for RSAm (p = 0.09). Practically
worthwhile differences between the training groups were also
evident, as supported by large ESs and qualitative outcomes,
suggesting probably to almost certainly true changes.
Within-Group Changes
Relative changes and qualitative outcomes resulting from the
within-group analysis are presented in Figure 1. For 10 m
sprint time, chances that the true changes were beneficial/
unclear/detrimental were 65/21/14 and 40/32/29% for RS
and ExpS training, respectively. For 30 m sprint time, chances
were 75/16/9 and 64/24/12% for RS and C training, respec-
tively. For RSAb, chances were 90/3/7 and 36/32/31%.
Chances were 88/8/4 and 52/29/19% for RSAm. For CMJ,
chances were 62/22/15 and 81/14/5% for RS and ExpS
training, respectively. At last, chances that the true changes
were beneficial/unclear/detrimental for Hop were 85/10/5 and
93/6/2% for RS and ExpS, respectively.
VOLUME 24 | NUMBER 10 | OCTOBER 2010 | 2719
 Improving Repeated Sprint Ability in Young Elite Soccer Players
Between-Group Changes
Results from between-group analysis are presented in the
Table 1 and illustrated in Figure 2.
Relationships Between Physical Performance Indices
When data from both groups were pooled, the relative
decrement of 30 m sprint time was significantly correlated to
the relative improvement jumping height during CMJ (r =
20.63, p = 0.01; Figure 3), but there was no association with
changes in Hop (r = 20.07, p = 0.81). There was no
relationship between changes in all athletic performances
and RSA variables.
DISCUSSION
The present study is the first to use specific field tests
and a controlled study design to compare the effectiveness
of the addition of 2 distinct training approaches (i.e., repeated
sprint and explosive strength training) to normal soccer
training sessions on RSA in elite adolescent soccer players.
Our results show different and specific adaptations to
both training regimens; improvements in the RSA test were
only observed after RS, whereas jumping height was only
increased after ExpS. Because RS and ExpS were equally
efficient at enhancing maximal sprinting speed, RS training–
induced improvements in the RSA test used in the present
study were likely related to improvements in the ability to
change direction.
As expected, ExpS training significantly improved jumping
height during the CMJ and Hop tests (Figure 1), and these
improvements were probably greater than those for the RS
program (Figure 2). While this study is the first to report the
effect of explosive strength training on RSA in elite young
soccer players, the present results are in agreement with
previous studies investigating the effect of similar type of
training in young runners (22) and soccer players (14), which
had reported beneficial effects on maximal sprinting and
jumping performance, respectively. This was likely a result of
increases in leg muscles (both quadriceps and calf, inferred
from CMJ and Hop tests, respectively), explosive power
through improvements in motor unit synchronization,
stretch-shortening cycle efficiency, or musculotendinous
stiffness (15). It is also possible that a better synchronization
of body segments or an increase in specific jumping
coordination level may have resulted from the ExpS training
compared with the RS training (30). These gains in explosive
power could also explain the parallel increase in maximal
sprinting speed in the present study (i.e., 30-m sprint, Figure
1), which is in line with previous studies that have reported
strong correlations between these attributes in elite adults
(10) and young soccer players (14). It was, however,
surprising to observe no change in RSA, despite an increase
in maximal sprinting speed because strong correlations
between RSA and sprint qualities have been previously
reported (24). Because the RSA test used here involved
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2720 Journal of Strength and Conditioning Research
Copyright © National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
shuttle runs and because there is apparently no relationship
between straight-line and shuttle sprint performance (4,10),
it is possible that players did not benefit from the favorable
effect of explosive strength training on leg power and
maximal sprinting speed when performing the RSA test.
Biarticulate muscle (e.g., biceps femoris, rectus femoris, hip
adductors, illiosoas, and gastrocnemius), known to be
determinant for multi-joint movements that involve de-
celeration and acceleration as in the shuttle protocol (21),
might have not been stimulated enough with the current
explosive strength training. In addition, particular coordina-
tion and agility (31) might have not been targeted too,
explaining the lack of improvement in shuttle (repeated)
sprint performance. This illustrates the idea that physiolog-
ical adaptations and associated changes in performance after
a training intervention are to a certain extent training specific,
with the energy system, the muscle group, the contraction
force, or the movement patterns engaged each playing a role
in determining the final adaptations (15,26). Nevertheless,
because of the improved 30-m sprinting speed, we can
speculate that performance on a repeated straight-line sprint
ability test would have been improved after explosive
strength training (22,24). In a development perspective,
explosive strength training should thus be associated with
runs involving changes of direction. This allows for a greater
cover and potentially development of the athletic needs for
elite youth soccer players (23). It is also worth noting that,
while a training frequency of 2 (14) or 3 times (22) per week is
typically recommended for young athletes engaged in
power/sprint training, significant improvements in perfor-
mance were observed in the present study using only 1
specific training session per week. This could be related to the
fact that our young players, even already well trained, had
never participated in such periodized training programs
before. This is of interest for coaches dealing with young
players, who could thus have more training time to develop
technical/tactical skills.
The present results indicate that the RS training program
had a likely beneficial impact on maximal sprinting speed,
single and repeated shuttle sprint performance, and hopping
(jump) height (Figure 1). Moreover, the observed effects on
RSA were almost certainly and probably higher than those
of explosive strength program (Table 1 and Figure 2). The
improvement in RSA (2.5% for mean sprint time) observed
in the present study was slightly higher and comparable to
what have been previously reported in young handball (9)
and soccer (3) players after similar training regimens. The
lack of significant improvements in jumping height in the RS
group (Figure 1) and the similar improvements in maximal
sprinting speed (i.e., 30 m) in both training groups suggest
that the observed improvements in RSA in the present study
were likely related to changes in specific coordination and
agility (31) rather than due to enhancements in explosive
force or sprinting mechanisms (27). Given the great impor-
tance of changing direction while sprinting at near-maximal

speeds in soccer (23), the present data suggest that these
training drills should be part of the training program in
soccer. Despite the proven efficiency of the repeated sprint
training program in improving RSA (present and previously
reported results, e.g., (3,9)), the complementary use of high-
intensity aerobic exercises, which have also been shown to be
greatly effective at improving RSA in young elite team sports
players, should be considered as training alternatives (7–9).
PRACTICAL APPLICATIONS
The addition, once per week, of either explosive strength or
repeated sprint training regimens to normal soccer training
sessions represents effective means to increase performance-
related physical fitness traits in young elite soccer players.
Explosive strength training is likely to improve lower limb
explosive power and straight-line maximal sprinting speed,
with no impact on repeated shuttle sprint ability. On the other
hand, repeated shuttle sprint training is likely effective at
improving maximal sprinting speed and repeated shuttle
sprint ability. The improvements in different athletic qualities
(e.g., shuttle sprinting speed or jumping abilities) in response
to the 2 exercise regimens tested in the present study illustrate
the concept of training specificity (26) and suggest that both
training contents could be part of the training program in
young soccer players. These training-specific adaptations
offer coaches and practitioners the possibility to individualize
training content specific to the athletic qualities in youth
soccer. However, whether cumulated improvements are
likely to be obtained while combining both training types is
still to be investigated.
ACKNOWLEDGMENTS
The authors would thank the players for their enthusiastic
participation. The results of the present study do not
constitute endorsement of the product by the authors or
the National Strength and Conditioning Association.
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