Background: Soccer performance is determined by a number of physiological adaptations that can be altered by high intensity training. However, the effectiveness of using an uphill sprint based protocol has not been demonstrated for soccer players. We sought to determine the effectiveness of an in-season uphill sprint training (UST) programme on soccer related physiological outcomes.
Methods: Fourteen male soccer players (age: 22±8 years, height: 1.81±8 m, body mass: 76±12 kg) underwent testing (5-10-5 agility drill, Yo-Yo Intermittent Recovery Test Level 1, leg and back dynamometry and 3 km time trial) at baseline and after 6 weeks of UST or normal activity. Participants were allocated to a control (N.=7) or UST (N.=7) group. The UST group took part in twice weekly training consisting of 10 x 10 sec sprints with 60s recovery on a 7% gradient for six weeks. The control group maintained normal activity patterns.
Results: 3 km time trial, strength, agility and Yo-Yo performance were all significantly improved pre to post following 6 weeks of UST (agility 3%, d=1.3; strength 10%, d=-3.2; VO2max 3%, d=-1.4; 3-km TT 4%, d=1.3). In the control group 3 km time trial, strength, agility and Yo-Yo performance remained unchanged after 6 weeks (agility 0.1%, d=-0.2; strength 2%, d=0.0; VO2max -0.1%, d=0.0; 3-km TT 1.3%, d=0.3).
Conclusions: Therefore in-season short duration UST is an effective way to improve soccer fitness in a time efficient manner.