Effects of a Bilateral Vs. Unilateral Focused Training Program on Speed and Agility

Released on by Paul W. Park
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  • Effects of a Bilateral Vs. Unilateral Focused Training Program on Speed and Agility Book Detail

  • Author : Paul W. Park
  • Release Date : 2017
  • Publisher :
  • Genre : Soccer
  • Pages : 112
  • ISBN 13 :
  • File Size : 9,9 MB
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Effects of a Bilateral Vs. Unilateral Focused Training Program on Speed and Agility by Paul W. Park PDF Summary

Book Description: ABSTRACT: The study was designed to compare the effects of a unilateral (UNI) and bilateral (BI) focused offseason training program on speed and agility performance. Seventeen Division III collegiate soccer athletes were randomly assigned into either a UNI (N = 9) or BI (N = 8) focused training program. The subjects were familiarized and tested in the 40-yard dash, proagility drill, and the 3-cone drill before and after the 6-week training program. The training programs consisted of heavy resistance training sessions twice a week and a plyometric and running training day once a week. The BI training program consisted of resistance and plyometric exercises with both legs contacting the ground simultaneously while the UNI training program consisted of exercises with only one leg contacting the ground. Five 2x2 ANOVAs and Cohen's effect sizes were used to examine the effects of a UNI or BI focused program pre and post a 6-week training period. No significant differences were found between the UNI and BI training groups or pre and post the 6-week training period for the five dependent variables: 40-yard dash, left proagility, right proagility, left 3-cone drill, and right 3-cone drill. Cohen's effect sizes (d) were computed for both groups and showed all positive effect sizes for the UNI training group with the largest being 0.74 for the left 3-cone drill and 0.60 for the right 3-cone drill. The BI training group showed all negative effect sizes except for the left 3-cone drill (0.19) with the largest being -0.73 for the 20-yard dash. The recommendation to coaches is to emphasize unilateral exercises into their speed and agility programs, and consider removing bilateral back loaded exercise due to the possible risk associated with low back injury.

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