Transfer of a resistance training program to sprinting and vertical jump in youth soccer players: squats vs. lunges

Sprint speed and vertical jumping ability are fundamental requirements to reach high performance in soccer. There is controversy about the type of resistance exercise (bilateral or unilateral) that allows greater transfer to these gestures. The aim of this study was to compare the effect of strength training using squats vs. lunges on vertical jump speed and 20-meter linear sprint in youth soccer players. Seventy-nine subjects randomly divided into three groups participated in the study: lunge training (GE) (n = 28; age = 16.5 ?? 1.2 years); squat training (GS) (n = 24; age = 16.3 ?? 1.4 years) and control group (GC) (n = 27; age = 16.5 ?? 1.2 years). GE and GS performed strength training twice a week during 12 weeks. Before and after the intervention, all subjects were tested for maximum speed at CMJ and linear sprint of 20m. All three groups significantly improved performance (p < .05) in the 20m sprint, with the improvement being significantly greater in the experimental groups compared to GC (p < .05), with no differences between the former. No significant improvement in maximum speed at CMJ was verified for either group. Both bilateral and predominantly unilateral strength training appear to be beneficial for the improvement of sprint speed performance in youth soccer players, with no significant differences between them.