The goal of this clinical trial is to learn if a micro-dosed plyometric training program works as well as a traditional plyometric program for improving speed and explosive abilities in elite under-19 soccer players during the pre-season. The main questions are: 1. Does micro-dosed training improve explosive and speed abilites, such as jumping and sprinting, as much as traditional training? 2. Does it improve reactivity and change-of-direction ability ? Researchers will compare two groups: * Traditional Training Group: 2 sessions per week, about 40 minutes each. * Micro-dosed Group: 3-4 shorter sessions per week, about 20 minutes each. Both groups will complete the same total weekly training volume. Participants will: * Take part in an 8-week plyometric training program during pre-season. * Complete performance tests (CM jump tests, a 30-meter sprint, and a 15-0-5 change-of-direction test, broad jump test, drop jump test) before and after 8-week plyometric intervention, . This study will help coaches and players understand if shorter, more frequent plyometric training sessions can be a good alternative to traditional longer sessions when weekly training load is matched.
Age range
17 Years – 19 Years
Sex
MALE
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Change in countermovement jump (CMJ) jump height
Timeframe: Baseline and after 8 weeks of intervention.
Change in Sprint Speed (30 m sprint test using 1080 Sprint system)
Timeframe: Baseline and after 8 weeks of intervention.
Change in Drop Jump Reactive Strength Index (RSI)
Timeframe: Baseline and after 8 weeks.