Effects of a Novel Neuromuscular Training Intervention on Jump, Sprint, and Change of Direction in Adult Female Soccer Players

We evaluate infrastructure, neuromuscular training program, improve jump, sprint, and directional change, performance in other female soccer players. Addressing a gap in tailored intervention. Limited evidence exists for neuromuscular intervention in female footballers. Our protocol fills this gap, we tailor progressive exercises to improve mobility, strength and performance.

This research supports family-specific training, and the interventions of neuromuscular programs, into competitive routines to enhance performance and prevent injuries in tennis sports. Our finding great questions about low benefits in neuromuscular on seasonal endurance rates and performance, especially regarding load management and recovery.

[Narrator] To begin, have all players complete the ramp warmup protocol, just before starting the measurements. Instruct the player to start upright, with feet shoulder width apart, or in their most comfortable stance, keeping their hands on their waist to prevent arm momentum. Next, have the player begin the lowering phase and push off to perform a maximal intensity vertical jump. Calculate the bilateral deficit counter movement jump, using the formula shown here. To measure sprint speed with a 40 meter sprint, position each participant with their lead foot 0.5 meters behind the first timing gate, using a two point staggered stance. Place the timing gates 1.5 meters apart and set at a height of 0.75 meters. After calculating split times between 10 and 20 meters and 30 and 40 meters, use the given formula to determine peak speed. To assess agility with the 505 change of direction test, instruct players to build up speed over 10 meters. Then sprint five meters through the timing gate. Have them perform a 180 degree turn and sprint five meters back. Subtract the time recorded for the first 10 meter sprint from the time recorded in the 505 test to calculate the change of direction. Start with level one mobility training. To do so, perform the lunge to hamstring stretch by stepping into a lunge and then shifting the hips back to stretch the hamstring of the front leg. For level two mobility, perform the standing hip out. Stand with feet hip width apart. Lift one knee towards the chest, then rotate it outward to open the hip, lower the leg, and repeat on the opposite side. Next, perform the 90 to 90 hip stretch for level three mobility. Sit with the front leg bent at a 90 degree angle in front, and the back leg bent at a 90 degree angle behind. Keep the torso upright. Lean forward to deepen the hip stretch. Hold briefly and then switch sides. For level one stability, perform the star excursion. Stand on one leg and reach the opposite leg in multiple directions, mimicking the points of a star without touching the ground. After each reach, return the leg to the center and repeat on the other side. At level two, hop laterally onto one leg. Land softly and hold the balance for a few seconds before hopping to the opposite side. For level three, perform forward hop with balance. Hop forward onto one leg, land softly, and hold the balance for a few seconds to stabilize. Alternate legs, maintaining control and balance throughout each hop. Perform the squat for level one anterior chain strength. Stand with feet shoulder width apart and lower the hips as if sitting in a chair, keeping the chest upright. Push through the heels to return to standing, then repeat for the desired number of repetitions. For level two anterior chain strength, perform the squat jump. Begin in a squat position, lower down, then jump off the ground. Land softly back into a squat position, maintaining control and balance before repeating. At level three, perform the walking lunge. Step forward into a lunge, lowering both knees to a 90 degree angle. Push off the back foot to step into the next lunge, continuing in a controlled forward motion for the desired distance or repetitions. For level one lumbopelvic control, perform the front plank. Begin face down, lifting the body onto forearms and toes, keeping a straight line from head to toe. Engage the core, avoiding sagging or lifting of the hips, and hold the position for the desired duration. Perform the side plank for level two lumbopelvic control. Lie on one side with legs extended, lifting the body onto one forearm and the edge of the foot. For level three, perform the add plank. Begin in a front or side plank position. Then incorporate movements such as leg lifts, arm reaches, or weights, to further challenge core stability. For level one posterior chain strength, perform the single leg glute bridge. Lie on your back with one knee bent and the other leg extended. Push through the heel of the bent leg to lift the hips, forming a straight line from shoulders to knee. Then lower down and repeat before switching legs. At level two, perform the single leg touch and hop. Stand on one leg, hinge at the hips to touch the ground. Then push off to perform a small hop, maintaining balance. Land softly and repeat, then switch to the opposite leg. For level three, perform the scissors lunge. Begin in a lunge position, then push off the ground to switch legs midair, landing in a lunge with the opposite leg forward. Keep the chest upright and core engaged, alternating legs dynamically with control. For level one agility, perform the lateral shuffle. Start in an athletic stance with knees bent and feet shoulder width apart. Shuffle sideways by pushing off one foot, maintaining a low balanced posture. Repeat for the desired distance or time, then shuffle in the opposite direction. At level two, perform the T-test. Set up four cones in a T shape, with one cone at the base, one at the middle, and two at the ends. Start at the base cone, sprint to the middle cone, then shuffle laterally to the left and right cones. Return to the middle cone and backpedal to the starting cone, maintaining fast controlled movements throughout the drill. For level three agility, perform the 505 test. Set up two cones, five meters apart with an additional starting cone, positioned 10 meters away from the first cone. Sprint from the starting cone to the second cone. Make a quick turn and accelerate back past the first cone to complete the test. Instruct players to complete four rounds of the entire circuit, which includes six exercises per round. The control and experimental groups had similar baseline characteristics for age, height, and body mass, with no statistically significant differences between the groups. The 10 week neuromuscular training intervention significantly increased the CMJR and CMJL in the experimental group post-test, with CMJR showing an improvement in CMJL, showing a smaller, yet significant increase. The experimental group CMJ significantly improved post-test with a small effect size. The balanced deficit significantly decreased post-test with a moderate effect size. The 30 to 40 meter sprint time significantly improved in the experimental group post-test with a moderate effect size. In the 180 degree change of direction test to the left, the experimental group showed significant improvement with a small effect size. In the analysis of peak speed and CODD, a significant increase in time was observed in the CODD left for the control group, indicating a worsening in performance. Significant groupby time interactions in CMJR, CMJ, and CMJL were found in the experimental group, with large effect sizes indicating substantial improvements. The balance deficit displayed a significant group by time interaction with a small effect size, with improvements in the experimental group only. In the change of direction tests, significant group by time interactions with large effect sizes were observed for both 180 degree changes of direction left and right, showing substantial improvements in the experimental group.