Journal of Sports Science and Medicine
Journal of Sports Science and Medicine
ISSN: 1303 - 2968   
Ios-APP Journal of Sports Science and Medicine
Androit-APP Journal of Sports Science and Medicine
©Journal of Sports Science and Medicine (2024) 23, 342 - 350   DOI:

Research article
Microdosing Plyometric Training Enhances Jumping Performance, Reactive Strength Index, and Acceleration among Youth Soccer Players: A Randomized Controlled Study Design
GuiYang Liu1, XiaoShuang Wang2, , Qi Xu3
Author Information
1 Physical Education and Health Education, Udon Thani Rajabhat University, Thailand
2 College of Physical Education, Chizhou University, Anhui, China
3 Gdansk University of Physical Education and Sport, Gdaúsk, Poland

XiaoShuang Wang
✉ College of Physical Education, Chizhou University, Chizhou 247000, Anhui, China
Publish Date
Received: 04-03-2024
Accepted: 15-04-2024
Published (online): 01-06-2024

Microdosing can facilitate better accommodation to the training stimulus while aligning with the scheduling needs of teams. In this study, the effectiveness of microdosing exposure was investigated by comparing the effects of microdosing plyometric jump training (microPJT) with those of regular plyometric jump training (regPJT) and a control group not exposed to plyometric training. The comparison focused on the effects on jumping performance, reactive strength index (RSI), and acceleration over a 10-meter distance. Fifty-two male youth soccer players (16.3 ± 0.6 years old) from under-17 teams participated in a randomized controlled study, with interventions lasting 8 weeks. Assessments were conducted twice, before and after the intervention, measuring squat jump (SJ), countermovement jump (CMJ), RSI during drop jumps, and acceleration in a 10-meter sprint test. The regPJT group completed 34 bilateral jumps and 48 unilateral jumps per week over two weekly sessions, totaling 82 jumps. Conversely, the microPJT group performed 17 bilateral jumps and 24 unilateral jumps weekly over 4 sessions week, totaling 41 jumps. Significant interactions between groups and time were observed concerning SJ (p < 0.001; η2= 0.282), CMJ (p < 0.001; η2= 0.368), RSI (p < 0.001; η2= 0.400) and 10-m sprint time (p < 0.001; η2 = 0.317). Between-group analysis indicated that both the microPJT (p < 0.001) and regPJT (p < 0.001) groups exhibited significant better results compared to the control group in post-intervention evaluation of SJ, CMJ, RSI and 10-m sprint time, while no significant differences were found between experimental groups (p > 0.050). In conclusion, this study has revealed that both microPJT and regPJT are equally effective in enhancing jumping performance and acceleration time in soccer players. This suggests that a smaller training volume, distributed more frequently across the week, can effectively induce improvements in soccer players.

Key words: Football, resistance training, physical fitness, athletic performance, reactive strength training

           Key Points
  • Utilizing microdosing in plyometric training yielded results comparable to those of traditional plyometric training, which involved greater volume condensed into two sessions, in terms of enhancing jumping performance and acceleration.
  • Coaches have the opportunity to enhance the physical fitness of young male football players by implementing microdosing. This method involved spreading small volumes of plyometric training sessions throughout the week, thus minimizing the accumulation of fatigue and preserving physical readiness.
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