Isometric Strength Training Enhances Jumping, Sprinting,

Shuttle Sprint, Change of Direction, and Balance Performances of

Male Soccer Players (U-19)

Running head: isometric training at various angles improve athletic and balance
performance.

Zouhaier CHNINI1,2, Hamdi CHTOUROU1,2

 ABSTRACT
BACKGROUND: Isometric exercises are crucial for soccer players to maintain stability and
power during various movements can help improve muscularthrough muscular strength and
endurance’s improvements. , which are crucial for soccer players to maintain stability and
power during various movements on the field. This study investigated the effects of 8-week of
isometric strength training at multiple joint angles (IST) on athletic and balance performances
in youth soccer players (U19).
METHODS: Thirty male players from a professional club were randomly assigned to two
groups:to an experimental (IST; performing additional isometric training at different angles 2
sessions/week))group (n = 15; age: 18.26 ± 0.70 years; body mass: 68.33 ± 4.54 kg; height:
1.75 ± 0.05 m; BMI: 22.18 ± 1.45 kg/m²) and a control (CG; habitual training routine)group
(n = 15; age: 17.80 ± 0.77 years; body mass: 69.53 ± 3.81 kg; height: 1.75 ± 0.06 m; BMI:
22.53 ± 1.67 kg/m²) . group. These players were selected from the U19 team of a professional
club and participated in the study voluntarily. Additionally, the experimental group underwent
training for two sessions per week over the course of 8 weeks. Athletes were assessed before
and after 8-week using the Squat squat jump (SJ), countermovement jump (CMJ),
horizontal), horizontal jump (HJ), 30 m sprint (30m), 5 m sprint (5m), change of direction
ability (4 × 5 m sprint test [S 4 × 5 m]), 5 m shuttle run test (5 m RSTSRT) and static balance
(the stork balance) performance tests. The two-way Analysis of Variance (ANOVA) was used
for all tests.
RESULTS: The results of this study show that the IST induced higher performances from pre-
intervention to post intervention measures (all p < 0.05)had resulted in significantly greater
improvements performances than the CONTROLCG in all tests (all p < 0.001). Also, EG
experienced higher performance between pre-intervention and post intervention measures (all
p < 0.05).
CONCLUSIONS: Performing isometric exercises at various angles not only targets muscles
differently, promoting diverse stimuli for muscle growth and strength development, but also
aids in injury prevention by enhancing muscle stability and joint integrity.

Keywords: isometric, resistance, athletic performance, joint angle, balance, football

 Introduction

The development of performance is achieved by the systemic change in training to promote

training adaptation and prevent overtraining through the utilisation of correct loads and
adequate regeneration periods 1. Pre-season period of training induces a significantly more
strenuous and exhausting demands on professional soccer players compared with the in
2,3
season period at the elite level . The main aim of the pre-season is to improve all aspects of
physical fitness (i.e., aerobic–anaerobic performance, and strength and power capacities) 4,5.

Success in team sports, such as competitive soccer, is substantially dependent on superior

speed strength performance (e.g., sprinting, jumping, rapidly performed directional
changes)6,7. Power and speed abilities are important within decisive situations in professional
football and, thus, should be included in fitness testing and training 8. Strength exercises such
as bilateral and unilateral squats and deadlifts, and power exercises such as Olympic lifting
derivatives and jump training should be a priority for soccer athletes 9. However, Z. chnini
and al 10. showed that importance force explosive and plyometric on athletic performance and
balance in youth soccer players (U19). Dynamic strength training is the preferred mode of
strength training as strength gained via this method is able to translate to better sports related
dynamic performance 11, in contrast, Isometric weight training significantly improves mid and
12 13
fast-extensor muscle strength and preventing injuries in young soccer players. Isometric
strength training (IST), a mode of strength training that involves contraction of the skeletal
muscles without any external movement, is believed to be less relevant to sports performance
due to the static nature of the training method 14. Moreover, research on IST has demonstrated
14-17 18,19 20,21
beneficial impacts on dynamic strength , jump performances , running , cycling 22,
soccer related skills 23, injury and pain management 13,24, and tendon properties 25,26.

Ankle angle influences the operating muscle fascicle lengths of gastrocnemius medialis and
27
the rate of torque development during explosive isometric plantar flexions . In addition,
Given that IST has proven effective in increasing maximum strength at the specific joint angle
used during training, it can be a valuable addition to an athlete's regimen 16,28. The knee joint
angle influences muscle activity levels differently across regions of the biceps femoris long
head, while the activity levels remain consistent among the regions of the semitendinosus and
semimembranosus during maximal effort isometric knee-flexion exercises 29. Performing IST
at multiple joint angles is more advantageous for dynamic and functional performance
compared to performing IST at a single joint angle 14. Likewise, the incorporation of multi-
joint isometric exercises in athletes' training regimens has seen a rise, as research indicates
that combining isometrics with conventional strength training can lead to enhanced strength
gains 17,18.

Isometric muscle contraction has been found to require less energy compared to dynamic
30,31
muscle contraction , Thus, incorporating isometric exercises into a training program for
athletes can help reduce the risk of fatigue by substituting some dynamic exercises. Therefore,
Selecting the appropriate knee angle is vital for optimal movement performance and
minimizing injury risk, as the knee angle significantly influences force and power production
32,33
, as well as musculoskeletal loading and loading of cruciate ligaments 34,35.

The aim of the present study was to assess the impact of IST on jumping, sprinting, shuttle
sprint, change of direction, and balance performance in soccer players (U19). We
hypothesized that integrating biweekly IST sessions into regular in-season training would
enhance physical and balance performance in soccer players (U19).
 Materials and methods

Experimental Procedure

A two-armed, parallel randomized assigned design was selected. Participants were required to

complete one preliminary testing session which included: SJ, CMJ, HJ, 30m, 5m, 4×5mS, 5

mRST and Stork balance test. Subsequently, participants were randomly allocated to either

the IST or CONTROL group. Participants completed 8 weeks of intervention training,

attending sessions twice per week. Following the intervention period, participants underwent

reassessment with the initial tests.

Participants

Sample power was computed (G*Power, v.3.1.9.6, University of Kiel, Germany) assuming an
expected large effect size (for instance, f = 0.3), 5% of error probability for 95% of power,
two groups (i.e., two conditions), two measurements (i.e., pre- and post-test), correlation
among repeated measures of 0.5 and nonsphericity correction of 1. Computation showed that
a sample size of at least n = 24 was required to obtain a statistical power of 0.8. Thirty male
soccer players from the same club took part in this study. The playing experience was 7.36 ±
0.23 years. Participants were randomly assigned to an experimental group (IST: n = 15; age:
18.26 ± 0.70 years; body mass: 68.33 ± 4.54 kg; height: 1.75 ± 5.50 m; BMI: 22.18 ± 1.45
Kg/m2) or a control group (CONTORL: n = 15; age: 17.80 ± 0.77 years; body mass: 69.53 ±
3.81 kg; height: 1.75 ± 6.04 m; BMI: 22.53 ± 1.67 Kg/ m2), no initial group differences of
anthropometric characteristics were observed (p > 0.05). No participants exhibited any
medical conditions or acute or chronic injuries throughout the entire experimental period. The
study was conducted in accordance with the Declaration of Helsinki for human
36
experimentation . Each athlete, along with their parents and coaches, provided written
consent after a thorough explanation of the objectives, benefits, and potential risks associated
with the study. The eligibility criteria for all participants were as follows: (i) A minimum of 4
years of consistent training and participation in competitive soccer, (ii) No musculoskeletal
injuries within the past 2 months, (iii) No previous engagement in strength training or
plyometric exercises within the last 5 months.

Testing Procedures

Participants were requested to wear the same clothing and footwear and to refrain from
participating in intensive training sessions for 24 hours prior to all testing sessions. Pre- and
post-training program testing sessions were scheduled for three consecutive days at the same
time each day to minimize any diurnal variations in performance. Before all training sessions,
participants completed a 15-minute warm-up routine, consisting of 5 minutes of light running,
5 minutes of technical exercises, and 5 minutes of practice trials for each test exercise (such as
submaximal sprints and vertical jumps).

Anthropometric measures were conducted, recording height with a stadiometer (Bodymeter

206; SECA, Hamburg, Germany, accurate to 0.1 cm) and body mass using an electrical scale
(InBody120, model BPM040S12FXX, Biospace, Inc., Seoul, Korea, accurate to 0.1 kg). In
the first the day (SJ, CMJ, HJ and 4*5 m), for the SJ: participants were instructed to perform a
maximal vertical jump with hands on their waist, starting from a knee angle of 90°. For the
CMJ, participants executed a maximal vertical jump starting from a standing position without
any arm swing allowed. The HJ started from a standing position, with both feet touching a
starting line, and allowed to swing their arms before the jump. Both the take-off and landing
phases of the jump must be done with both feet. The distance between take-off and the heel of
the closest foot at landing will be recorded in meters. For 4×5mS test was used to assess the
change of direction performance, where five cones were placed 5 m apart and participants
started with feet apart and a cone between their feet. Following an acoustic signal indicating
the start of the test, participants sprinted 5 m to point A, made a 90◦ turn to the right and
sprinted 5 m to point B. After a second 90◦ turn, they sprinted to point C, made a 180◦ turn
and sprinted to the finish line 37. Jump performances were assessed using the My Jump 2 app
38,39
. Participants were given three trials for each test and the best trial subsequently used for
further analysis.
In the second day (stork balance and 5 and 30 m sprint tests), for the stork balance test was
used to assess the static balance performance, where participants asked to remove their shoes
and place hands on hips, then position the non-supporting foot against the inside knee of the
supporting leg. Participants were instructed to raise the heel to balance on the ball of the foot.
The stopwatch starts as the heel is rising from the floor. The stopwatch is stopped if any of the
following occur: the hand(s) come off the hips, the supporting foot swivels or moves (hops)
in any direction, the non-supporting foot loses contact with the knee and the heel of the
supporting foot touches the floor. Further, sprint performance was recorded using the My
Sprint app 40 for 5 and 30 m distance. Participants were given three trials for each test and the
best trial subsequently used for further analysis.
In the third day, the 5-meter shuttle run test was measured. Participants performed maximal
shuttle sprints for 6 × 30 s with 35-s recovery in-between. Participants maximally sprinted the
greatest possible distance for 30 s by going and returning 5 m, then 10 m, then 15 m, then 20
m, etc. After each 30 s, participants were allowed 35 s of recovery, during which they
returned to the starting position to prepare for the next round. This process was performed six
times 41.
Training Intervention

Participants were instructed to maintain their regular soccer-training regimen. During all
training sessions, participants were required to perform either IST or CONTROL groups
(Table 1), followed by a 15-minute warm-up including, jogging, lunges, squats and
submaximal vertical jumps.
For experimental group, participants had a 48-hour recovery period between training
sessions. In the experimental group, some technical-tactical soccer drills were replaced with
IST sessions lasting 25 minutes. Participants engaged in the back squat at four distinct knee
angles, while the Romanian deadlift and split squat were executed at three varying knee
angles. ISO training was conducted across multiple joint positions due to findings from prior
research indicating superior enhancements in dynamic performance compared to focusing
42
solely on single joint positions . They were required to exert maximal force against a
stationary bar as fast as they could for 5 repetitions at each position. Each repetition was
42,43
sustained for 3 s with 3 s rest in between repetitions, and 2 min rest between sets . The
control group consisted of individuals from the same soccer team and had the same coaches as
the experimental participants. They all engaged in approximately the same volume of regular
soccer training. The training sessions lasted about 90 minutes and included a standard 10-
minute warm-up routine (involving low-speed running, hopping in place, dynamic stretching
exercises, and one set of five submaximal jumps), a 25-minute session of small-sided and
simulated games, a 50-minute main session focused on technical and tactical drills, and
concluded with a 5-minute cool-down period.

Table 1. Isometric strength training program

Week 1-2 Week 3-4 Week 5-6 Week 7-8

IST
SxR SxR SxR SxR
Isometric squat at 60°, 90°, 120° and 4×3s 5×3s 5 × 3 s per 4×3s
150° knee angle per angle per angle angle per angle
Isometric split squat at 70°, 100° and 4×3s 5 × 3 s per 5 × 3 s per 4×3s
130° knee angle per angle angle angle per angle
Isometric Romanian deadlift at 90°, 4×3s 5 × 3 s per 5 × 3 s per 4×3s
110° and 130° hip angle per angle angle angle per angle

Note: S series. R repetition

Statistical Analyses

Data were presented as mean and standard deviation (SD). The statistical analysis was
performed using SPSS 28.0 statistical software (IBM corps., Armonk, NY, USA). The
normality of data sets was checked and confirmed using the Kolmogorov–Smirnov test.
Sphericity was tested and confirmed using the Mauchly test. Data were analyzed using a two-
way analysis of variance (group (RST, RTT and CG) × training (pre and post)) with repeated
measurements. Bonferroni was used as post hoc test. Standardized effect size (Cohen’s d)
analysis was used to interpret the magnitude of differences between variables and classified
according to Hopkins [28]: ≤0.20 (trivial); ≤0.60 (small); ≤1.20 (moderate); ≤2.0 (large); ≤4.0
(very large); >4.0 (extremely large). Moreover, upper and lower 95% confidence intervals of
the difference (95% CIds) were calculated for corresponding variation. The statistical
significance level was set at p ≤ 0.05.

3. Results
Table 2. Analysis of athletics and balance performance indicators.

IST CONTROL ANOVA

Training
Pre Post Pre Post Group effect Interaction
effect
Jump tests
F1.28 = 10.09 F1.28 = 65.84 F1.28 = 61.37
32.91 ± 38.49 ± 32.55 ± 32.65 ±
SJ p < 0.004 p < 0.001 p < 0.001
2.93 2.78 2.80 1.84 *‡
ηp2 = 0.26 ηp2 = 0.70 ηp2 = 0.68
F1.28 = F1.28 =
F1.28 = 5.66
36.31 ± 43.54 ± 36.39 ± 36.70 ± 211.24 178.12
CMJ p < 0.02
4.37 3.64 3.89 3.85 *‡ p < 0.001 p < 0.001
ηp2 = 0.16
ηp2 = 0.88 ηp2 = 0.86
F1.28 = F1.28 =
F1.28 = 14.43
2.40 ± 2.92 ± 2.35 ± 2.37 ± 697.81 593.62
HJ p < 0.001
0.21 0.22 0.21 0.21 *‡ p < 0.001 p < 0.001
ηp2 = 0.34
ηp2 = 0.96 ηp2 = 0.95
Sprint test
F1.28 = F1.28 =
F1.28 = 17.85
4.85 ± 4.13 ± 4.83 ± 4.83 ± 918.76 942.83
30m p < 0.004
0.22 0.23 0.22 0.22 *‡ p < 0.001 p < 0.001
ηp2 = 0.38
ηp2 = 0.97 ηp2 = 0.97
F1.28 = F1.28 =
F1.28 = 128.86
0.90 ± 0.31 ± 0.91 ± 0.91 ± 317.48 335.20
5m p < 0.001
0.05 0.07 0.09 0.10 *‡ p < 0.001 p < 0.001
ηp2 = 0.82
ηp2 = 0.91 ηp2 = 0.92
Change of direction test
F1.28 = F1.28 =
4×5m F1.28 = 7.22
6.05 ± 5.18 ± 5.99 ± 5.92 ± 175.56 131.32
S p < 0.01
0.20 0.23 0.43 0.48 *‡ p < 0.001 p < 0.001
ηp2 = 0.20
ηp2 = 0.86 ηp2 = 0.82
Maximal shuttle sprint
F1.28 = F1.28 =
665.00 F1.28 = 10.93
5m 667.66 ± 699.60 661.13 171.13 105.18
± 19.40 p < 0.003
RST 14.85 ± 13.78 ± 20.71 *‡ p < 0.001 p < 0.001
ηp2 = 0.28
ηp2 = 0.85 ηp2 = 0.79
Static balance test
RL 15.50 ± 21.25 ± 15.19 ± 16.24 ± F1.28 = 46.89 F1.28 = F1.28 =
0.90 1.20 0.96 1.53 *‡ p < 0.004 342.09 163.04
ηp2 = 0.62 p < 0.001 p < 0.001
 ηp2 = 0.92 ηp2 = 0.85
F1.28 = F1.28 =
F1.28 = 98.10
13.27 ± 19.89 ± 12.98 ± 12.93 ± 390.69 404.29
LL p < 0.004
0.77 1.23 1.03 1.28 *‡ p < 0.001 p < 0.001
ηp2 = 0.77
ηp2 = 0.93 ηp2 = 0.93

The analyses revealed significant main Training effect (all p < 0.001; ηp2 = 0.70–0.97) and
the interaction (all p ≤ 0.001; ηp2 = 0.68–0.97) for all examined variables.

IST was significantly lower compared to CONTROL post-training program for all
performances in Jump (SJ: p < 0.001, d = 2.07, 95% CId = 3.74 to 7.94 cm; CMJ: p < 0.001, d
= 1.82, 95% CId = 4.03 to 9.64 cm and HJ: p < 0.001, d = 2.49, 95% CId = 0.39 to 0.72 m),
sprint (30mS: p < 0.001, d = -3.12, 95% CId = -0.87 to -0.53 sec and 5mS: p < 0.001, d = -
6.50, 95% CId = -0.67 to -0.53 sec), Change of direction (4×5mS: p < 0.001, d = -1.95, 95%
CId = -1.02 to 0.46 sec), maximal shuttle sprint (5RST: p < 0.001, d = 2.05, 95% CId = 22.0 to
47.19 m) and Static balance (RL: p < 0.001, d = 3.63, 95% CId = 3.97 to 6.03 cm and LL: p <
0.001, d = 5.52, 95% CId = 6.02 to 7.90 sec).

Discussion

The research demonstrated that replacing certain low-intensity technical and tactical soccer
drills with an 8-week IST (at multiple joint positions) regimen during the season significantly
enhances various athletic performance metrics, including vertical and horizontal jumps,
sprints, maximal shuttle sprint, change of direction, and static balance in U19 soccer players.

Strength, power and their derivatives (acceleration, sprinting and jumping) make important
contributions to the performance potential of soccer players 44, and they depend essentially on
maximal leg strength and peak power output. Training with heavy loads (85-100% of 1-RM)
45
increases strength and power with minimal effects on muscle volume , thus conserving
agility. To address the limitations of previous research, this study employed IST, a method
17,18,42
proven to induce adaptations beneficial for strength and sports performance .
Specifically, the ISO protocol utilized in this study has been reported to enhance both strength
18,46,47
and dynamic performance . Furthermore, the post-activation performance enhancements
on CMJ height can be achieved with both dynamic and isometric strategies within the 90˚-
knee flexion back squat exercise in well-trained men 48. Significant Time x Group interactions
for vertical and horizontal jumps were observed, favoring the IST over the control group (d =
2.07 for SJ, d = 1.82 for CMJ and d = 2.49 for HJ ; p < 0.001). However, the relationship
between the application of isometric contractions and their effect on acute jumping
performance is not well documented. For example, Knee angle during isometric squats and
vertical jumping ability are important determinants of the acute CMJ performance increase
observed after a conditioning activity 49. Conversely, the effects of IST on CMJ performance
remain controversial as some researchers have reported no improvement 50. The performance
of ISO with multi-joint exercises and rapid maximal contraction led to improvements in task-
specific motor coordination as well as muscular strength, which contributed to the observed
enhancement in CMJ height 20.

During a football match simulation, maximal voluntary isometric hamstring torque declines.
This decline is related to greater peak knee extension and peak combined angle during sprint
running, which indicates a reduced capacity of the hamstrings to decelerate the lower leg
51
during sprint running with fatigue . Significant Time x Group interactions for sprint test
were observed, favoring the IST over the control group (d = - 3.12 for 30 m and d = - 6.50 for
5 m; p < 0.001). Our results were confirmed by Krzysztofik, et al. 52 observed Improved sprint
performance was observed following maximal isometric half-squats, demonstrating their
effectiveness in enhancing sprint capabilities. Therefore, the 1.4% improvement in 30-m
sprint time in the IST group with sustained contraction highlights the positive impact of this
training method on sprint performance 18. The abilities to apply greater force and produce a
high rate of force development (RFD) during ground contact are key characteristics that
determine faster running speed 53. In addition, it has been reported that an increase in lower
54
limb strength enhances sprinting performance . Strength training significantly enhances
sprint performance primarily through neural adaptations, such as increased nerve conduction
velocity, enhanced maximum electromyogram activity, improved motor unit recruitment
strategies, and changes in the Hoffman reflex (H-reflex). 55,56.

For optimal soccer performance, athletes must excel in repeated sprints and quick changes of
direction. Consequently, coaches require targeted training techniques to enhance these skills.
Our study appears to be the first to investigate the impact of IST at various joint positions on
the change of direction ability in soccer players (U19). Significant Time x Group interactions
for change of direction (4*5m) were observed, favoring the IST over the control group (d = -
1.95 for S4*5 m p < 0.001). Therefore the importance of multiple strength components for
COD ability, highlighting eccentric strength as a deterministic factor of COD performance 57.
Conversely, the combined isometric and plyometric bilateral training did not improve
performance in the T-agility test 58. The straightforward explanation for the improvements in
change of direction performance, as with other gains, is enhanced neuronal coordination. This
includes selective activation of motor units, synchronization, selective activation of muscles,
and increased recruitment of motor units 59.

The performance of repeated sprints may be improved by training interventions that increase
the rate of phosphocreatine resynthesize 60. The oxidative metabolism pathways are essential
61
for phosphocreatine resynthesis during the recovery from high-intensity exercise . This
suggests that individuals with an elevated aerobic fitness (i.e. high maximal oxygen
consumption [VO2max] or lactate threshold) should be able to more rapidly resynthesize
phosphocreatine between repeated sprints. Significant Time x Group interactions for maximal
shuttle sprint (5mRST) were observed, favoring the IST over the control group (d = 2.05 for
5mRST p < 0.001). Our research seems to be the pioneer in examining how IST at different
joint positions influences the maximal shuttle sprint performance in U19 soccer players.
Therefore, Power and fatigue are notable RSA-related parameters. However, the findings of
Compos-Vasquez et al.62 seem to show that in U19 soccer players, a combination of weekly
repeated sprint training with biweekly strength training was an insufficient stimulus to
improve repeated sprint ability in the final part of their season. Buchheit et al. 63 observed that
10 weeks of repeated shuttle sprint training of elite adolescent soccer players improved
RSSAbest and RSSAmean times more than did explosive strenght training (22.90 6 2.1 vs.
20.08 6 3.3%, p = 0.04, and 22.61 6 2.8 vs. 20.75 6 2.5%, p = 0.10, effect size [ES] = 0.70 in
RSSAbest and RSSAmean, respectively). Indeed, increased muscle deoxygenation reflects
increased reliance on muscle O2 extraction 64, and has been reported to impair repeated sprint
performance 65.

Significant Time x Group interactions for balance performance were observed, favoring the
IST over the control group (d = 3.63 for RL and d = 5.52 for LL; p < 0.001). Our research
seems to be the pioneer in examining how IST at different joint positions influences the
balance performance in U19 soccer players. Previous studies have shown that strength and
balance are related 66,67 and that RE may elicit significant improvements in balance ability 68,69
.
Furthermore, previous studies have demonstrated that resistance exercise reduces intracortical
inhibitory networks within the primary motor cortex (M1) and corticospinal pathway 70, and
increases the propagation velocity of action potentials along muscle fibers 71. These changes
could potentially enhance both automatic and voluntary muscle actions essential for
maintaining balance.
Our findings to date are mainly relevant to an elite category of U19 soccer players.
Nonetheless, this study did not factor in the sexual maturation of the groups. To achieve
optimal strength gains throughout the entire range of motion, it is advantageous to execute
isometric exercises at different joint angles. This method ensures that muscles are fortified at
their weakest points. Moreover, training at various angles can enhance joint stability and
lower the risk of injury by bolstering the strength of stabilizing muscles and connective
tissues. Therefore, The force a muscle can generate varies with its length, with optimal force
production typically occurring around the muscle's resting length, while deviations from this
length, either when muscles are lengthened or shortened at certain joint angles, can reduce
their capacity to produce maximum tension. Careful selection of joint angles can minimize
pain while still providing sufficient stimulus for strength and recovery.

Conclusion
This research examined the impact of an 8-week IST at various joint positions on the athletic
performance of U19 soccer players. The findings indicate that IST is highly effective in
enhancing jumping ability, speed, maximal shuttle sprint, change of direction, and balance in
these athletes. Therefore, the study investigated the impact of substituting a technical-tactical
session with IST in U19 soccer players. The findings revealed enhancements in both athletic
performance and balance. This exercise regimen can be especially beneficial for coaches
looking to develop the physical demands required for soccer. Furthermore, it aids in reducing
the risk of lower limb injuries.

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