The Effect of a Concurrent Strength and Conditioning Program in Female Soccer Players

Abstract

BACKGROUND: Due to the high metabolic and physical demands involved in soccer, an optimal strength and conditioning program for female high school soccer players essential. The benefits of resistance training and high intensity interval training in young athletes has been well documented however, the effect of a concurrent strength and metabolic conditioning program on female athletes in specific sports has yet to be investigated. PURPOSE: To examine the effects of an 8-week concurrent strength and metabolic conditioning program on body composition, flexibility, speed, agility, anaerobic capacity, strength, and power in female soccer players. METHODS: Body composition and performance testing measures were recorded in female soccer players (n = 14, age = 16 ± 1.0 yrs) before and after an 8-week sports performance camp that combined concurrent high intensity interval training methods and periodized resistance training. Performance testing included 3-site skinfolds, sit and reach, pro agility test, 40yd sprint, 300yd shuttle run, and vertical jump. Strength testing included a 5-repetition maximum back squat, shoulder press, and bench press, and a 3-repetition maximum power clean. Comparisons were made using a paired samples t-test, and Pearson’s correlations between variables were calculated. RESULTS: Significant improvements were made in vertical jump (p <0.05), pro agility test (p < 0.05), 40yd sprint (p < 0.05), squat (p < 0.05), shoulder press (p < 0.05), bench press (p < 0.05), and power clean (p < 0.05). There were significant correlations between increases in power with agility and speed, as well as correlations between power and strength. CONCLUSION: An 8-week concurrent strength and conditioning program was effective for improving measures of fitness and performance in female soccer players. Overall, power and strength increased, as well as a significant decrease in time to complete the agility and speed testing.