saraaoir Improving St Pecans in occ tchaness fm Sue an Ora Path rs Es ‘PLOS | ov TENTH ANNIVERSARY Improving Sprint Performance in Soccer: Effectiveness of Jump Squat and Olympic Push Press Exercises IrnouLourco Lucas Adrano Pero, Ronaldo Kobal, Tiago Naldonad, Alessandro Fromer Pazzi, Altamo Betine, Kata Ktarra, Cesar Cavite Cal Abad, Miguel Arta, Fabio Yuro Nakamura Publishes: Apri 21,2018 + hips: og0.137Houmal pone. 0183058 Abstract ‘raining atthe optimum power load (OPL)is an effective way to improve neuromuscular ables of highly trained athletes. The purpose of this study was to test the effects of training using the jump squat (JS) or Olympic push-press (OPP) exercises atthe ‘OPL during a short-term preseason on speed-power related ables in high-level under-20 soccer players. The players were divided into two training groups: JS group (JSG) and OPP group (PPG). Both groups undertook 12 power-criented sessions, using solaly JS or OPP exercises. Pre~ and post-6 weeks of training, athletes performed squat jump (Su), countermovement jump (CM4), sprinting speed (6, 10, 20 and 30 m), change of directon (COD) and speed tests. To calculate the transfer effect cocficient (TEC) between JS and MPP OPP and the speed in 5, 10, 20, and 30 m, the ratio betwaen the result gain (effect size [ES]) in the Lnizained exercise and result gain inthe trained exercise was calculated, Magnitude based inference and ES were used to test the ‘meaningful effects. The TEC between JS and VEL 6, 10, 20, and 30 m ranged from 0.77 to 1.28, while the only TEC which could be calculated between OPP and VEL 6 was rather low (0.2). In addition, the training effects of JS on jumping and speed related abilies were superior (ES ranging from small o large) to those caused by OPP (tv ES). To conclude, the JS exercise is superior to the OPP for improving speed-powerabilties in elite young soccer players. Citation: Loturco |, Perera LA, Kobal R, Maldonado T, Piazzi AF, Bottino A, et al, (2016) Improving Sprint Performance in ‘Soccer: Effectiveness of Jump Squat and Olympic Push Press Exercises, PLoS ONE11(4): 00153958. htips:ildoiorg/10.137 journal pone.0153958, Editor: Stephen E. Alway, West Virginia Unversity School of Medicine, UNITED STATESsaraaoir proving St Pacaance in occ Etcthanese op Sunt an Oa Path rose Received: November 26, 2015; Accepted: Apri 6, 2016; Published: Apri 21, 2016 Copyright: © 2016 Loturco et al. This is an open access article distributed under the terms ofthe Creative Commons. Atibution License, which permits unrestricted use, cistibution, and reproduction in any medium, provided the original author ‘and source are credited. Data Avallability: All relevant data are within the paper Funding: The authors have no support of funding te report. ‘Competing interests: The authors have declared thal no competing interests exist. Introduction ‘The evolution of top-level soccer technical and physical performance demands the progressive development of neuromuscular abilles related to engagement in match-elated powerful activites (1), such as sprinting and jumping. Improving these abilties is a Challenge in soccer, especialy during periods of high exposure fo endurance training (-e., preseason), whereby the interference effect might impair power and speed performance adaptations [22], Nevertheless, raining atthe “optimum power loads (OPLI" (Qe, the load capable of maximizing the muscle power oulput measured inthe bar) in hal-squat and jump squat (JS) exercises was ‘effective in counteracting the power and speed decrements that commonly occurin elite soccer players during the short preseasons [2 In addition, it was reported that training atthe optimum power zone elicited similar neuromuscular improvements to those observed after traditional strength training [5]. Importantly, throughout the in-season period (during which training volume is reduced ‘compared withthe preseason}, the classic strength-pawer periodization (as proposed by Plisk and Stone [6] proved to be less cffective at improving speed-power related abies in elte soccer players than training “soley” atthe optimum power zone using the JS exercise (unpublished results). Atiough ths training mode (ie., JS at the OPL) seems tobe an effective and practical alterative for eniancing the neuromechanical performance of soccer players during the in-season period, it remains to be ‘established whether the JS “par se" is the most appropriate exercise tobe used inthe training programs of elte athletes, In addition, as both exercises are “vertically oriented” and ths training axis showed to be superior to “horizontally oriented” exercises ta enhance 20-m speed performance in elite soccer players (who performed unloaded jumps) [7], it would be valuable to test their ‘effectiveness under loaded conditions (Le., JS and OPP at the OPL). ‘Strength and conditioning coaches habitually use complex mutjoitstrength-power exercises as specific strategies to improve the ‘neuromuscular performance of top-level athletes. In this regard, Olympic weight lifts are among the preferred exercises Implemented by sports practitioners, due to their high similarity to sport spectic movements [8]. However, ithas recently been shown thatthe correlations between muscle power outputs collected inthe Olympic push press (OPP) at the OPL and sprinting and Jumping performances were weaker (r= 0.40 to 0.48) than the correlations between JS power and these feld-based performancessaraaoir proving St Pacaance in occ Etcthanese op Sunt an Oa Path rose (¢=0.71 100.86) (9) Therefore, although correlations do not necessarily imply cause and effect, one could suspect that JS would produce greater gains in neuromuscular abilities than OPP in longitudinal interventions. Nevertheless, to date no study has addressed this question ‘Therefore, the purpose ofthis study was to test and compare the changes in speed-power related abies that accu in high-level lunder-20 soccer players after performing two different training regimens (\.e., JS or OPP exercises performed atthe OPL) during a shot-lerm preseason. To avoid misinterpretation of the data, both programs were identical in their settings (Le, sets, intervals and repetitions) Methods. say Dain In this study a parallel two-group, matched, randomized, longitudinal design was conducted to test the effectiveness of JS or OPP ‘exercises in high-level young soccer players, both performed at the OPL. During the study duration, which lasted 6 weeks into the preseason, apart from the JS or OPP training, both training groups were involved “solely” in diferent formats of small-sided games {SSGs) for tecrica-tactical development (Table 1), The SSCs were planned by the technical staff and consisted of 3 to 6 players per team, and small to medium pitch dimensions ranging from 12 » 20 m to 30 » 40 m, as put forth by Rampinini eta. [10]. Payers were pair-matched according to their baseline performance in the 30m Sprint test, and group allocation was performed by tossing a Coin, All athletes had been proviously familiarized with the coordinative patterns of the JS and OPP exercises and with the performance tests due to their professional testing and training routines. Besides assessing performance at the OPL of both ‘exercisos in the laboratory, the sprinting speeds at 6, 10, 20 and 30 m, change of direction (COD) speed and performance in the ‘squat jump (SJ) and countermovement jump (CMJ) ofthe players were assessed as representative of field-based specific soccer physical components (pre- and post-raining). Prior to all esting sessions, a general and specific warm-up routine was performed, Involving ight running (min ata sel-selected pace followed by 3-min lower limb active stretching) and submaximal atlempls at ‘each testing exercise (o.g., submaximal sprints and vertical jumps). The warm-up prior to the JS oF OPP training sessions ‘comprised §-min of jogging and smooth stretching exercises, In addition, players performed some submaximal movements with sell-selacted loads (2x 8 with 2-min interval) with respect fo the assigned exercise. Players altended the power training sessions in ‘a nonfatigued state. During the experimental period, all soccer players performed 12 power-oriented training sessions, as follows: ‘sessions {~4) 6 x 8 'S or OPP using the oplimum power load; sessions 5-8) 6 x6 JS or OPP using 1.05 x the optimum power Toad; sessions 912) 6 x 4 JS or OPP using 1.10 x the optimum power load. A 2-minute interval was provided between each set of power-exercises, The JS training was performed in the Smith machine, whereas the OPP training was performed using an Olympic bar,saraaoir proving St Pacaance in occ Etcthanese op Sunt an Oa Path rose ‘Table +. Sehomatic representation of typical weekly traning schedule and tot! traning volume during six weeks of accor preseason. hitpsaei.org!0.137 journal pone.0153958.1001 snes ‘Twenty-seven high-level U-20 male soccer players from the same 1* division club (age: 18.4 & 1.2 years, helght: 4.78 4 0.70 m, body mass: 74.4 9.5 kg, taining experience: 7.2 + 1.9 years) took part inthis investigation, after being informed ofthe potential benefits and risks associated with paricipation, The athletes were pa\r-matched in two training groups: jump squat group (JSG n 14) and Olympic push-press group (PPG. n = 13). Ten players were excluded from the sample due to injuries unrelated tothe proposed trainingltesting or transference fo another team. Therefore, seventeen players completed the study (n= 9 and n = B for ‘JSG and OPPG, respectively), The sludy protocal look place prior tothe Sdo Paulo Slate U-20 Saccer Championship, during the preseason training parod. The study was approved by the Bandeirante Anhanguera University Ethics Committee conformed to the Declaration of Helsinki, and the participants and ther legal guardians (inthe cage of <18 years of age) signed an informed consent form prior to research commencement Vertical jumping height was determined using both SJ and CMJ. In the SJ, subjects were required to remain in a static position with ‘290° knee flexion angle for 2s before jumping. In the CMJ, the soccer players were instructed to execute a downward movement followed by a complete extension ofthe legs. The S.J and CMJ were executed with the hands fixed on the hips. Al jumps were erformed on a contact platform (Smart Jump; Fusion Sport, Coopers Plains, Austvala).A total of five allempts were allowed for feach jump, interspersed by 15-s, The best attempts at Sd and CM were retained. Ser mea pul power inno acuta Ofympc psi peee Bar mean propulsive power (MPP) inthe JS and OPP exercises was assessad on a customized Smith machine (adapted by Hammer Strength, Rosemont, USA) and Mull-Hack equipment (Hammar Strength, Rosemont, USA), respectively. The soccer players were instructed o execute three repetitions at maximal velocity for each load, staring at 40% of thelr Body mass (BM) in the JS and 30% of their BM in the OPP. In the JS exercise, athletes executed a knee flexion uni the thigh was parallel to the. {ground (= 100" knee angle) and, after a command, jumped as fast as possible without losing contact between their shoulder and the bar. in the OPP exercise, athletes were required to startin the “rack position” (without countermovement) and accommodate the baron the shoulders with the back ofthe arm parallel with the ground [11] After a slight seltselected hip and knee flexion the athletes rapidly extended the hips and legs fo generate upward momentum, and fully extended the arms fo finish the movementsaraaoir proving St Pacaance in occ Etcthanese op Sunt an Oa Path rose with the bar overhead, in a fll perpendicular trajectory (in relation to the ground). load of 10% BM (In JS) and §% 8M (in OPP) ‘Was gradually added in each sal untila decrease in mean propulsive power was observed. A'5-min interval was provided between sels. To determine MPP, a linear transducer (T-Force, Dynamic Measurement System; Ergotech Consulting S.L., Murcia, Spain) \Was attached to the Smith machine bar (inthe JS) and the Olympic narbel (in the OPP). The respective staring loads and load progression allowed the determination ofall incviduals’ peaks of mean propulsive power consistently and accurately. The technical Specification ofthe MPP analysis, its calculation and validity, and the respective vai of the equipment used to perform this ‘measurement have been extensively reported inthe Iterature [12~14]. The nite differentiation technique was used to calculate bar velocity ane acceleration [14], The bar maximum MPP values abtained were considered for data analysis purposes, Four pairs of photacells (Smart Speed, Fusion Equipment, AUS) were positioned at distances of 0, 5, 10, 20, and 30 m slong the sprinting course. The soccer players sprinted twice, starting from a standing position 0.3 m behind the starting line. In order to avoid Weather influences, the sprint tests were performed on an indoor running track, A -min rest interval was allowed between the two attempts and the fastest time was considered for the analyses, “2ipzag change recon spd (hang of dracon speed st) ‘The change of direction course consisted of four 5m sections marked with cones set at 100" angles, in an indoor court (Fig 1). The athletes were required fo decelerate and accelerate as fast as possible without losing body stability, Two maximal attempts were performed with a S-min rest interval between attempts. Starting from a standing position withthe front foot placed 0.3 m behind the first pair of photocells (i... starting line), the athletes ran and changed direction as quickly as possible, untl crossing tne second pair of photocells, placed 20 m from the starting ine [15]. The fastest time from the two attempts was retained for analyses.saraaoir proving St Pacaance in occ Etcthanese op Sunt an Oa Path rose The gray circles represent the position ofthe photocels. hips dei.org/0.137 journal pone.0153958.g001 Sate Arty Data are presented as mean + standard davation (SD). Both experimental groups wera similar at bassline with respect to all dependent variables. To analyze the differences inthe vertical jumps, sprinting velocity (VEL), COD speed, and MPP in the JS and ‘OPP exercises in the JSG and OPPG pre and post-raining, he differences based on magnitudes [18] were calculated. Moreover, the ANOVA two-way (group x ime interaction) folowed by the Bonferron’s post-hoc (using IBM SPSS Statist for Windows, Version 20.0. Armonk, NY: 13M Corp) was used to lest for possible diferences between groups. The quantialive chances of the SG or OPPG, using @ confidence interval of 90%, having higher, similar or lower values were assessed qualitatively as follows: 1%, almost certainly not, 1% to 5%, very unlikely: 5% to 25%, unlikely; 25% to 75%, possible; 75% to 95%, likely; 95% to 99%, very likely; >89%, almost certain, If the chances of having better snd poorer results were both >5%, the tru diference was assessed as unclear, The statistical level of significance was set as P< 0.05, Additionally, to determine the magnitude ofthe differences between the groups pre and post-raining and its delta changes, the effec size (ES: Cohen's d) was calculated [17]. The ES magnitudes were interpreted using the following thresholds [18]: <0.2, 0.2-0.6, 0.6-1.2, 1.2-2.0, 2.040, and 4.0 for tvial, smal, moderate, large, very large, and near perfect. respectively. ‘To calculate the transfer effect coefficient (TEC) between MPP in the JS and OPP exercises, and the 5, 10, 20, and 30 m sprinting performance, we used the equation proposed by Zatsiorsky and Kraemer [19] as follows: result gatn in unraed exerci Tec. ‘result gain in rained exercise ‘TECs were only calculate for variables presenting an ES of a least 0.2, whichis considered a small effect size [18] CCoeticients of variation (CV) and intraclass correlation coefficients (ICCs) were used to indicate the absolute and relative reliably, respectively. for OPP and JS exercises (for MPP), SJ and CMM (for verical jumping height), and sprinting and COD tests (for mean VEL). The ICC and CV were 0.94 and 3.8% for OPP; 0.98 and 4.1% for JS; 0.96 and 3.1% for SJ; 0.94 and 3.5% for CMA} 0.97 and 2.3%6 for 30-m speed; and 0.96 and 2.4% for the COD test Results Both groups were similar at PRE for all assessed variables. Table 2 presents the vertical jumping performance and MPP in the JS and OPP exercises, al the pre-and pstraining moments, in both the JSG and OPPG, along wih the between group differences in the changes. After training, the vertical jump heights (SJ and CMJ) and the MPP in the JS exercise presented likely to almost Certain improvements in the JSG (ES = 0.53, 0.38 and 1.30, respectively), while the OPPG presented an almost certain improvement only in the OPP exercise (ES = 1.23). The JSG presented higher improvements in the SJ, CMJ, and MPP JS than the LOPPG (ES ranging from 1.32 to 3.18), while the OPPG presented greater improvement in the MPP OPP than the JSG (ES = 2.49)saraaoir proving St Pacaance in occ Etcthanese op Sunt an Oa Path rose {Interaction effect [group x time], P< 0.05) (Table 2). Adaltonally, pooling pre-and post- values, the OPP exercise presented likely (00/16/84) higner MPP values in comparison to the JS exercise (712.92 + 113.34 W vs. 758.74 + 148.95 W; for JS vs. OPP exercises; ES = 0.33) ‘Table 2 orca jumps and mean propulsive power (MPP) inthe jump squat (8) and Olympic push press (OPP), pro and post 6 weoks of proseaton in under-20 soccer payers. hitps:dei.org/10.137 1joumal.pone.0153958.1002 ‘Table 3 presents the VEL 5, 10, 20 and 30 m and COD speed pre-and posttraining comparisons, along with the between group differences in the changes. The sprinting velocty in all distances (5, 1, 20, and 30 m) and the COD speed presented almost ‘certain improvements after training in tne JSG (ES = 1.68, 1.45, 1.26, 0,94, 7.00, and 0,94, respectively), while in the OPPG the sprinting and COD performances did not change substantially (ES = 0.23, 0.08, 0.01, -0.10, and 0.09, for VEL 5, 10, 20 and 30 m, and COD, respectively). Additionally, the changes in the sprinting and COD performances were very likely to almost certainly higher inthe JSG in comparison to the OPPG (ES ranging from 1.28 to 2.64) interaction effect [group x time], P< 0.05) (Table 3). 3. Sprinting velocity (VEL) and change of diccton (COD) speed, pre and post S weeks of preseason in under 20 soccer players hitpssiaoiorg/10.137 journal pone 0153968.1003saraaoir proving St Pacaance in occ Etcthanese op Sunt an Oa Path rose TEC was calculated betwoen the trained (JS and OPP) and untrained (6, 10, 20, and 30 m sprinting VEL) exerc'ses. The TEC between the JS and VEL 5, 10, 20, and 30 m were 1.28, 1.12, 0.97, and 0.77, respectively. The only TEC that could be calculated in he OPPG (between OPP and VEL 5 m [TEC = 0.20]) was ratherlow. Discussion ‘This study aimed to compare the neuromuscular adaptations provided by two different complex multhjint exercises (Le., JS or (OPP) performed at the optimum power zone. Although both exercises were almost certainly effective for specifically increasing thelr respective muscle power capacities (.., MPP JS and MPP OPP), in accordance with our expectations, the JS was more effective for developing speed-power related abilies in high-level young soccer players. This apparent superioiy is probably related to the ‘nouromechanieal characteristics of these ballislic exereses. Concerning this issue, ithas already been reported thatthe OPP is able to produce higher power outputs than the JS, besides avoiding the “impact forces” (.., ground reaction forces) that arise from the lancing phase [9,11] Indeed, our results confirmed this, ‘observation and the athletes were capable of generating greater values of MPP in tne OPP in comparison to the JS. From a ‘mechanical perspective, it's highly predictable thatthe concomitant use of lower and upper extremities troughout the OPP ‘execution would be capable of optimizing its muscle power production [11,20]. Nevertheless, it seems that this "boosting effect” does not pastvely affect the training outcomes, atleast for the specific development of speed and vartical jumping abilities. Possibly, the increased machanical impulse (atthe ankle, knee and hip joins) provided by the simultaneous extension of lower and upper limbs creates an unusual neuromachanical condition, very diferent from that found in sprinting and jumping activites [21]. Indeed, itis well established thatthe hip and knee muscles play a crucial and central role in speed and jump performances [22,23] Importantly, the relative contribution of the hip muscles tothe foal torque produced in the lower extremities during sprinting and vertical jumping activities tends to increase with increasing intensity [24,25]. In the same way, in lower lim movements, the hip joint ‘extonsion moment increases as loading intensity increases [23]. Thus, it seems thal the maximal development of the hip extension billy is directly dependent on the “training-loading strategy’. In this sense, itis worth highlighting the mechanical differences in the orce-momentum balance during execution of both the OPP and JS. In physics, the momentum i defined as the product of mass and its relative velocity (.e., momentum = mass * velocity) (26). Throughout the OPP exercse, the synchronized use of arms and legs enables athletes to achieve very high ber-velocties (using very-ight loads), thus compromising the mechanical balance ofthe ‘momentum equation. Therefore, despite the increased mechanical outputs inthis complex “l-body movement’, the load intensily ‘seems tobe significantly compromised in OPP. Conversely, the JS OPL occurs at a more balanced mechanical zone, withthe Subjects moving moderate (fo heavy) loads at moderate (to high) veloctes, In addition, during the JS, the absence ofthe inertial ‘component caused by the concomitant action ofthe arms (which occurs during OPP) possibly results in a greater recrutment of hip and knee joint muscles. Undoubtedly, th's neuromechanical sequential pattern is much more related to speed and jumping abilities than the unusual concomitant extension of arms and legs. In fact, the ballistic JS has been extensively correlated to jumping and sprinting performance [27-28). Partly, ths association may be clarified when analyzing the kinematics anc kinetics characterstics of this explosive exerc'se. For jumping higher (and consequently producing higher muscle power outputs), an athlete has to apply great amounts of force against the ground, as rapidly as possible [30]. Essentially, the performance in Sis highly cependent on the athlete's ability to execute fast ana forcefulsaraaoir proving St Pacaance in occ Etcthanese op Sunt an Oa Path rose ‘concentric actions, by simultaneously using the knee and the hip extensor muscle groups {31,32}. Lixewise, in sprinting performance, the hip and knee muscle joints can be considered as the most important contributors fo produce the highest levels of ‘peed in els athletes (33). Furthermore, throughout the JS executions the athletes achieve superior ranges of maton than throughout the OPP executions, which possibly leads to different magnitudes of neuromuscular adaptations, It's well established thatthe “deeper movernenis" (e.g, higher levels of hip and knee flexion) elit favorable adaptations on knee extensors [34], a ‘muscle group which play a determinant role in sprint and jump performance. Possibly, these mechanical similarities positively affected the speed abilly inthe JS group, thus increasing the transference effect of JS outputs on sprinting performance. The transference calculation isa statistical tool designed to estimate the transfer effect ofthe gains in the ‘trained exercise" on the “untrained exercise" (7,19) In this study, besides the experimental interventions (©, JS and OPP exercises), the young soccer players solely performed smal-sided games (SSG). Since it's well established that SSGs are unable fo improve speed abilly [735-37], itis reasonable to consider that both the JS and OPP exercises could have caused the changes in sprinting performance after the experimental intervention, This assertion can be easly confirmed when analyzing the distinct changes in sprinting speed presented by the groups atthe end of the training period, The higher effect sizes observed in the JS graup for al tested distances {VEL 5, 10, 20, and 30 m) could produce greater values of transfer effect in this group [19]. On the other hand, in the OPP group, the absence of, as minimum, small increases in speed abilty precluded the calculation of the transference between trained (OPP) and untrained (sprint) exercises. Curiously, the COD speed performance was only improved in the JS group. Although COD ability seems to depend on multiple factors [38,39], itis possible thatthe JS mechanics equally favors tis capac. Indeed, Hewit etal. [38] identified the “key technical features" of COD performance, hightighting the importance of rapaly applying high levels of force against the ground at the takeo", which enables athletes to accelerate in the new direction @s quickly as possible, Ths rapid “concentric force development” is also Critical for generating greater levels of muscle power during the vertical jumps [40,41], Nevertheless, despite the important Increases in MPP JS, the JS group presented only small improvements in the vertical jumping abilty(.e., assessed by means of SJ ‘and CMJ height), These findings are possibly related tothe distinct mechanisms involved n jumping activites performed under loaded or unloaded conditions. Due to the external overloading, the loaded JS is executed at lower velocities than the SJ and CMJ ‘Thus, to some extent, the performance in JS is dependent onthe abilty to produce greater amounts of force a lower speods (i.e. ‘maximum dynamic strength) [42,43]. Conversely, the performance in unloaded verical jumps (.c., SJ and CMJ) soem to be more ‘dependent on praciee and specific adjustments inthe contractle machinery (.0., neuromuscular structures rosponsible for jumping pattern coordination) 44,45). Conceptually, to enhance these particular neuromechanical capacties the soccer players should have Included a substantial number of specific piyometric sessions (e.g. drop jump sets) n their training routines [7.40.46], From these findings, it should be considered the necessity of adopting mixed training models (i.e. strength-power raining combined with plyometrcs) in order to achieve higher and mare consistent neuromuscular adaptations in top-level soccer player. (Of note, the range of loads used in this study was very effective for eliciting positive (and larger) adaptations in MPP in both the JS land OPP exercises, As aforementioned, it as been demonstrated that the OPL is capable of developing the strength-power abilies at both ends ofthe force-velocty curve [6.47], apat from being closely associated with sport specie performance (28,29,46-50}. However, surprisingly, even withthe expressive gains presented by the OPP group in the MPP OPP, the subjects Wore unable to transfer these ‘positive adaptations” to sprint and jump performance. From a practical standpoint, it seems that the “correct transference” of muscle power lo speed-power related abillas depends nol only on the training intensity, but rather, on thesaraaoir proving St Pacaance in occ Etcthanese op Sunt an Oa Path rose appropriate choice of exercise techniques. In this regard, at leas fr the physical abllties dreclly related to the capacity to rapidly apply higher levels of force agains! the ground (.e.,shori-sprint ably), the balistc loaded JS should be preferred over the mull= ‘complex OPP exercise. Possibly, these outcomes are directly connected to the mechanical characteristics of these exercises, Including their execution per se and the distinct ranges of motion achieved in each exercise. This novel finding may have important implications on strength-power training prescription We recognize thatthe absence of a control group (e.g. sprint training group) isa limitation of ths investigation. However, this study was performed with top-level soccer players during a short-term preseason (before an important competitive season), which strongly rastricts the experimental possiailives. Conclusion “The findings of this study support adopting the JS exercise tothe detriment of the OPP in soccer players, due to its superior ttansference effects on sprinting aver short (5 m) and long (30 m) distances. The use of JS could be a safe strategy for increasing ‘speed abilty in soceer players, without the inherent risks involved in maximal sprint raining (e.., hamstring injuries) [51]. Possibly, {his superiorly is related to the mechanical characteristics ofthe JS, which closely resemble the “segmental triple extension” licted during tre sprinting strides. Imporianl, the JS isa eafe exercise and does nat require the same level of coordination ‘demanded in Olympic weightlifting (52) For these reasons, can be easily implemented in soccer training routines and should be preferred in comparison to the more complex OPP. Further studies should be conducted to tes the effectiveness of combining JS With plyometres to improve the plethora of feld-related physical eapacies demanded by soccer, Author Contributions Conceived and designed the experiments: IL. Performed the experiments: IL LAP RK CCCA KK TM AFP AB MAFYN. Analyzed the data: IL LAP KK FYN. Contributed reagents/materials/analysis tools: IL LAP RK CCCAKK TM AFP AB MAFYN. Wrote the paper: IL LAP FYN, References 1. Bames C, Arar OT, Hogg 8, Bush Mt, rasey PS. 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