ABSTRACT Introduction: Plyometric training (PT) and change of direction (COD) exercises are used to train soccer players because of their well-known positive impact on physical performance indicators. Aim of the Study: The aim of this study was to evaluate effects of a low-volume, low-frequency intervention program, that included plyometric exercises in one session and COD exercises in another session, on anaerobic indexes in soccer players under 16 years of age (U16). Material and Methods: The study included 28 players divided into an exercise group (EG) (n = 14) and a control group (CG) (n = 14). The intervention program was conducted for eight weeks. The two-way repeated measures ANOVA was used for data analysis. Results: The results showed that the EG improved its performance in all speed tests (5 m: 0.98-0.95, ?2 = 0.948; 10 m: 1.75-1.70, ?2 = 0.966; 20 m: 3.10-3.01, ?2 = 0.963; 30 m: 4.42-4.29, ?2 = 0.964; p < 0.001) and in all jumping tests (squat jump, SJ: 28.0-28.9, ?2 = 0.523; countermovement jump, CMJ: 29.4-30.9, ?2 = 0.797; CMJ right leg: 15.7-16.5, ?2 = 0.913; CMJ left leg: 16.8-17.6, ?2 = 0.926; p < 0.001). Furthermore, EG performance significantly differed from CG performance in postintervention measurements for the 5-m (p < 0.001) sprints, the10-m sprints and the CMJ left leg tests (p < 0.05). No changes in performance were observed in the CG. Conclusions: In conclusion, the application of a weekly program combining the plyometric and COD exercises can positively affect young soccer players` performance.
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