The goal of the current study is to evaluate the plyometrics and resistance band training in recreational football players, aged 18-25 years. The main question it aims to answer are:
Does the plyometrics significantly improve agility and reduce Rate of Perceived Exertion (RPE)? Does the resistance band training significantly improve agility and reduce RPE? Participants will be assigned to either an experimental group receiving plyometrics or arm comparator group receiving resistance band training, and will complete standardized assessment of agility and RPE before and after the intervention.
Population selected: Male recreational footballers.
Participants who were football players had been actively participating in football academies for more than 6 months.
Participants must be active and are in good health.
Participants with any neurological and spinal impairments, cardiopulmonary diseases and musculoskeletal disorders.
Participants with history of any lower limb surgeries that affect lower limb function
Participants not regularly attending the training programs.
Participants with history of any lower limb fracture and ligament sprain.
Parallel
Plyometrics
Other interventionParticipants in this group will follow a 6-week program targeting the plyometric exercises with warm up and cool down exercises. Warm up and cool down exercises are performed before and after the plyometric exercises respectively, only for 5 minutes. Plyometrics exercises include side jumps, countermovement jumps and double bound leg jumps (3 sets X 10 repetitions, with 1 minute resting between each set, performed 4 days a week for 6 weeks) to improve agility. The intervention aims to improve agility and reduce levels of exertion in recreational football players.
Resistance band training
Other interventionParticipants in this group will follow a 6-week program targeting the resistance band exercises with warm up and cool down exercises. Warm up and cool down exercises are performed before and after resistance band exercises respectively, only for 5 minutes. Resistance band exercises include squats, lunges, and side lunges using resistance bands (3 sets X 10 repetitions, with 1 minute resting between each set, performed 4 days a week for 6 weeks) to improve agility. The intervention aims to improve agility and reduce levels of exertion in recreational football players.
Agility
Agility is the ability to maintain control of body position while changing direction rapidly, whether moving to the left, right, or behind the body. Balance, coordination, strength and speed are all measured as part of agility while moving rapidly through obstacles. Agility is a significant factor in various sports as it helps in acquiring preparedness. Agility is assessed using the Illinois agility Test (IAT). IAT is a timed test including a prone start position followed by a quick transition to standing and running through multidirectional obstacles. It is a widely used tool for assessing agility by evaluating an athlete's ability to change direction and accelerate quickly within a set course, reflecting agility demands across various sports. The change of direction agility test is reported to have high reliability and validity for team sports.
Rate of Perceived Exertion
Rate of Perceived Exertion (RPE) is a subjective measure, affected by physiological and psychological factors. It largely depends on how an athlete feels about the heaviness or lightness of a workload provided that mental state and fatigue level experienced during exercise play significant roles. The subjective nature of RPE reflect an athlete's perceived internal effort and help us gain a more complete picture about training load. RPE is measured by using Modified Borg Scale. The scale ranges from 1 to 10 where 1 represents "really easy" and 10 represents "maximal; just like my hardest race". Participants select the number that best represents their current level of exertion, with higher scores indicating maximal levels of exertion.
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