Effects of 8 weeks core training program on performance in adult male soccer players

Purpose: Core stability and strength exercises are commonly included in soccer training programs in order to improve performance and prevent injuries. Previous researches highlighted the importance of this components to enhance neuromuscular control and athletic performance in both professional and amateur teams. The aim of this study is to analyze the effects of a specific core training protocol on trunk, upper and lower body strength, dynamic balance and speed in regional league soccer players. Methods: Nineteen players from a local male team were included in the research during off season period. They were divided into a Training group (TG, n=11, age 22 years, weight 71.2 ± 4.8 kg, height 174 ± 5,8 cm) and a Control group (CG, n=8, age 22 years, weight 73.2 ± 4.1 Kg, height 176 ± 6,3 cm). TG was submitted to a 8 weeks core training protocol while CG performed recreational activities (run, bike, futsal). Training program was focused on 7 exercises (4 core stability/endurance/strength and 3 upper / lower body functional exercises) executed 2 times a week with specific load progression and different tools. Performance level was evaluated before and after training period using Standing Long Jump Test (LJ), right and left Medicine Ball Throw test (MB-R and MB-L), Curl Up Test (CU), right and left Y Balance Test (Y-R and Y-L ) and Illinois Agility Test (ILL) in all players. Results: All groups showed different performance scores with better improvements in core training group. In particular, TG significantly increased LJ (+6,74 %, p<0.01), MB-R and MB-L (respectively +8,84% and +9,50% p<0.01), CU (+75%, p<0.01), Y-R and Y-L (respectively +8,67% and +7,66%, p<=0.001). CG slightly increased LJ, MB-R and MB-L, CU, Y-R and Y-L, even if not significantly (p>0.05). TG and CG comparison showed significance in Y-R and Y-L (p<0.05), while LJ, CU, MB-R and MB-L scores were close to significance (p=0.05). No significant differences were observed in ILL in both group. Conclusions: The TG improvements in LJ, MB-R / MB-L, CU and Y-R / Y-L tests highlight the effect of core stability and strength exercises on neuro-muscular control, strength level and force-transfer between lower body-trunk-upper body. Therefore, a specific and progressive training protocol with focus on core region and functional movements could be a good way to preserve player’s athletic performance during off season. Reference: Imai A., Kaneoka K., Okubo Y., Shiraki H., “Effects of two types of trunk exercises on balance and athletic performance in youth soccer players”, International Journal of Sports Physical Therapy, 2014, 9(1) :47-57