Effects of different strength training on sprint, jump and strength performance in female soccer players. A systematic review

Effects of different strength training on sprint, jump and strength performance in female soccer players. A systematic review

MIMA N. STANKOVIĆ1, ILMA M. ČAPRIĆ2, BORKO D. KATANIĆ3, RADIVOJE Ž. RADAKOVIĆ4,5, BENIN B. MURIĆ2, IZET H. KAHROVIĆ2, IGOR D. JELASKA6

1Faculty of Sport and Physical Education, University of Niš, Serbia; 2Faculty of Sport and Physical Education, State University of Novi Pazar, Serbia; 3Montenegrin Sports Academy, Podgorica, Montenegro; 4Institute of Information Technologies, University of Kragujevac, Serbia; 5Bioengineering Research and Development Center, Kragujevac, Serbia; 6Faculty of Kinesiology, University of Split, Croatia.

Summary. Background. Although earlier research has shown that different strength training methods have varying impacts, there are not many studies that examine the impact of this important ability in women’s soccer, and the results need to be systematized. In this regard, the aim of this study was to compile a review of the literature on the effects of different strength training on sprint, jump and strength performance in female soccer players. Methods. A systematic review of the multiple databases (Google Scholar, PubMed, Web of Science, Cochrane Library, ProQuest, EBSCOhost and Science Direct) for studies was conducted following the PRISMA guidelines. Studies were eligible for inclusion if they were: (1) published between 2000 and 2024; (2) full-text study published in English; (3) the experimental study included healthy and injury-free female soccer players as participant sample; (4) studies which have not included the supplementation usage; (5) dealing with strength training. The authors independently conducted the evaluation with PEdro scale to assess the quality and risk of bias (k = 0.95). Outcomes assessed in this study were enhancements in sprint times, jump performance (vertical and horizontal), and strength parameters like maximal squat strength and peak power. Results. Electronic databases search, yielded 175 relevant studies, 34 studies were assessed for eligibility and, after screening, a total of 16 studies have satisfied the pre-defined criteria. Based on the systematic review, it was found that strength training influences the improvement of linear sprint performance (9 studies), vertical jump (15 studies) and strength performance (5 studies). Generally, the greatest contributions are in strength, followed by jump performance, and finally sprinting. Conclusion. It should be emphasized that although various strength training methods (resistance, isometric, traditional training) appear effective, plyometric training achieves greater improvements than these methods in jump and sprint performance. This systematic research can be beneficial for conditioning coaches as it provides specific information on the impact of certain strength training methods in conditioning female soccer players.

Key words. Traditional strength training, plyometric, power, jump performance, sprint ability, performance, women, soccer.

Effetti di diversi tipi di allenamento della forza su sprint, salto e prestazioni di forza nelle calciatrici. Una revisione sistematica

Riassunto. Background. Sebbene ricerche precedenti abbiano dimostrato che diversi metodi di allenamento della forza producono effetti differenti, sono ancora pochi gli studi che esaminano l’impatto di questa importante capacità nel calcio femminile. Obiettivo dello studio è stato quello di realizzare una revisione della letteratura sugli effetti di differenti metodi di allenamento della forza sulla performance di sprint, salto e forza nelle calciatrici. Metodi. È stata condotta una revisione sistematica delle principali banche dati (Google Scholar, PubMed, Web of Science, Cochrane Library, ProQuest, EBSCOhost e Science Direct) seguendo le linee guida PRISMA. Sono stati considerati idonei per l’inclusione gli studi che rispettavano i seguenti criteri: (1) pubblicati tra il 2000 e il 2024; (2) pubblicazione in lingua inglese a testo completo; (3) studi sperimentali con partecipanti calciatrici sane e non infortunate; (4) studi che non prevedevano l’uso di integratori; (5) trattazione dell’allenamento della forza. La valutazione della qualità metodologica e del rischio di bias è stata effettuata in modo indipendente dagli autori utilizzando la scala PEdro (k = 0,95). Gli outcome analizzati includevano i miglioramenti nei tempi di sprint, nella performance di salto (verticale e orizzontale) e nei parametri di forza come la forza massimale nello squat e la potenza di picco. Risultati. La ricerca nelle banche dati elettroniche ha restituito 175 studi pertinenti; di questi, 34 sono stati valutati per l’idoneità e, dopo il processo di selezione, 16 studi hanno soddisfatto i criteri predefiniti. Dalla revisione sistematica è emerso che l’allenamento della forza influisce positivamente sul miglioramento della performance nello sprint lineare (9 studi), nel salto verticale (15 studi) e nella forza (5 studi). I maggiori benefici si osservano nella forza, seguiti dalla performance di salto e infine dallo sprint. Conclusione. È importante sottolineare che, sebbene diversi metodi di allenamento della forza (resistivo, isometrico, tradizionale) risultino efficaci, l’allenamento pliometrico determina miglioramenti superiori rispetto agli altri metodi nella performance di salto e sprint. Questa revisione sistematica può risultare utile per i preparatori atletici, in quanto fornisce informazioni specifiche sull’impatto di determinati metodi di allenamento della forza nella preparazione fisica delle calciatrici.

Parole chiave. Allenamento di forza tradizionale, pliometria, potenza, performance di salto, capacità di sprint, prestazione, donne, calcio.

Introduction

In recent years, interest in women soccer has grown drastically, as the investment in all connected areas1. Thus, financial support from the Union of European Football Associations (UEFA) has tripled and participation rates have increased by one-third in the last decade2. Women football players typically cover around 10 km in a single match, indicating a high level of exercise. High-intensity running and sprinting account for 22–28% of the total match distance3. During a match, sprint intervals typically range from 2 to 4 seconds and last less than 20 meters4.

It is well known that sports performance in a specific branch is influenced by a wide range of factors, including anthropological, physical, physiological and a variety of inborn qualities, all of which play an extremely important role in achieving maximum sports results5-7. A good combination and a high level of ability from each individual component is required for the athlete to achieve peak performance2. There are many repetitions of activities that require high-intensity muscle power, such as jumping, changing direction, changing the pace of running, kicking the ball, etc. The high number of repetitions of high-intensity activity required by the player during 90 minutes of play necessitates a high level of endurance and muscle strength8. Muscle strength is recognized as one critical physical attribute of soccer players9. Strength training methods such as maximal strength, reactive strength, and power training play essential roles in improving athletic performance. Maximal strength training enhances overall force production, while reactive strength improves quick response to external forces10. In this regard, one of the most crucial functions of the soccer training program is the improvement of specific strength, that may be defined as players’ ability to use muscle strength effectively when performing tasks identical to a soccer match11. Specific strength training focuses on enhancing the neuromuscular coordination and movement patterns that are directly applicable to these game-related activities, ensuring that the strength gained is functional and relevant to match performance12.

Success in team sports like soccer heavily relies on explosive activities such as jumping, sprinting, and strength, along with the ability to consistently repeat these actions during competition13. To enhance these critical performance metrics, various training programs have been developed, including strength training, plyometric training, power training, and neuromuscular training. Strength training is particularly effective in improving acceleration, vertical jump performance, muscular power, leg strength, joint awareness, and general proprioception14. Among these, plyometric training stands out for its focus on rapidly stretching a muscle (eccentric action) followed by a concentric or eccentric contraction, which targets the muscle and connective tissue15. This method enhances strength and explosiveness through a variety of exercises involving bilateral and unilateral jumps, bounds, and hops.

Several studies have shown that plyometric training can lead to significant improvements in explosive skills such as vertical jump ability, particularly in both male and female soccer players across various age groups16-19. As a result, female soccer players should be aware that combining plyometric exercises with their regular training regimen can enhance their explosive power. Furthermore, a study by Campo et al.20 found that a 12-week plyometric training program can effectively increase explosive power in soccer players, and these improvements can be transferred to soccer kick performance, particularly in terms of ball speed. Additionally, research on the performance of vertical jump, linear sprint, and change of direction in female soccer players indicates that plyometric training can serve as a viable alternative to traditional strength training21. These findings suggest that plyometric training is not only beneficial for improving explosive strength but also offers potential benefits for enhancing soccer-specific movements, making it an important component of training programs for athletes in this sport.

Female professional soccer players account for only 21.4% of the total. Furthermore, just 20% of all sport and exercise science research is conducted with women22. Also, it should be noted that research on muscle strength in female soccer players is limited23. In addition, there have been studies that compare strength training to plyometric training21, as well as a review of the effects of plyometric training24,25. However, to the best of the authors’ knowledge, no study has been conducted that summarizes the literature in one place about strength training. As a result, the aim of this study is to compile a review of the literature on the effects of different strength training on sprint, jump and strength performance in female soccer players.

Materials and methods

Literature identification

Search and analysis were performed according to the Preferred Reporting Items of Systematic Reviews and Meta-Analyses (PRISMA) statement26,27. Firstly, in order to search the relevant literature, several databases were used (Google Scholar, PubMed, Web of Science, Cochrane Library, ProQuest, EBSCOhost and Science Direct). Secondly, in order to identify relevant studies, the following separate or combination keywords were used for study identification: (“strength training” OR “resistance training” OR “plyometric” OR “soccer strength” OR “power training” OR “strength-power” OR “explosive strength” OR “muscle strength“) AND (“soccer” OR “football” OR “female soccer” OR “team sport” OR “collective sport” OR “female team sport”).

In this systematic review, we sought data on three primary outcomes: (1) sprint performance, measured by sprint times over distances ranging from 10m to 40m; (2) jump performance, including vertical jump (VJ), countermovement jump (CMJ), squat jump (SJ), and horizontal jump (e.g., standing broad jump (SBJ) and triple hop distance (3HDT); and (3) strength performance, assessed through metrics such as one-repetition maximum (1RM) squat and peak power output. All results related to these domains were included in the initial extraction phase. In cases where studies reported multiple metrics for the same domain (e.g., different sprint distances or variations of jump tests), we prioritized those most frequently used in the literature or deemed directly relevant to soccer performance. Studies that did not report quantitative data for these outcomes or included supplementary interventions unrelated to strength training (e.g., supplementation or injury rehabilitation) were excluded. This approach ensured that the data analyzed were both comprehensive and focused on the specific objectives of the review.

Two authors (M.S. and I.Ć.) were identifying and extracting the necessary data, separately between 3rd and 4th September 2024. Each author had to cross-examine the identified data and consider if the data were eligible for exclusion of further evaluation and analysis. The authors were using descriptive method to obtain the data and only abstracts and full-text studies were included. Lastly, after identification process, studies were considered to be relevant, but only if the met the inclusion criteria.

In addition to systematic database searches, a snowball sampling approach was utilized by reviewing the reference lists of included studies to identify additional relevant articles. Furthermore, we consulted with experts in the field of sports science and strength training to ensure that no critical studies were overlooked. This process provided valuable insights and helped to identify any grey literature or unpublished work relevant to the scope of this review.

Eligibility criteria

The eligibility criteria for this systematic review were defined based on the PICOS (Population, Intervention, Comparator, Outcomes, and Study Design) framework to ensure clarity and reproducibility. Below is a detailed table outlining the inclusion and exclusion criteria (table 1).

Inclusion criteria

In order for the study to be included in the systematic review, each study had to meet the inclusion criteria, such as year of publication (2000-2024), full-text study published in English, the experimental study that had included healthy and injury-free female soccer players as participant sample, studies that haven’t included the supplementation usage and that focused on strength training. Furthermore, there were no exclusion criteria concerning the years of training nor experience or rank (elite, sub elite, amateur, etc.).

Exclusion criteria

Studies that were published before 2000, published studies in languages other than English, studies with male or mixed gender participants, studies where full-text access was not possible, studies that included supplement consumption and studies where strength training was used to influence on injuries.

Risk of bias assessment

In order to assess the quality, as well as the potential bias risk of the studies, the PEDro scale was used28, which was also applied in our previous systematic review29. The assessment itself was conducted by two authors independently (M.S. and I.Ć.). To establish relativity and bias risk, the author’s concordance was determined using k-statistics data on the entire text. In the situation of dispute, the submitted data were independently assessed and approved by a third author (B.K.). The agreement amongst reviewers was k=0.95.

Data extraction

Using the Cochrane Consumer and Communication Review Group30 the important information was collected from the studies. The primary study features were first author and year of publication, age, sample size, experimental intervention program (type, duration, frequency and training duration), measured outcomes and study results.

Studies were assessed for eligibility in the synthesis using a standardized tabulation process. Key characteristics of each study, such as participant demographics, intervention type (e.g., plyometric, traditional strength training), duration, frequency, intensity, and measured outcomes, were extracted and summarized in tables. These characteristics were compared against the pre-defined inclusion criteria and planned group categorizations (e.g., intervention vs. control groups).

For synthesis, data were prepared by converting metrics into comparable formats when necessary (e.g., standardizing units for jump height or sprint speed). In cases where summary statistics were missing, we contacted the authors of the original studies to request the required data. If the data could not be obtained, the study was excluded from quantitative synthesis but included in qualitative analysis where appropriate. All statistical conversions and adjustments were performed using established methods to ensure accuracy and consistency.

Each author had to cross-examine the identified data and determine whether the data were eligible for exclusion from further evaluation and analysis.

Results

Quality of the studies

The total number of points on the PEDro scale were assigned to each study that have been included in the systematic review and as stated by Maher et al.31, an optimum score is 8-11. Whereas if study received between 0-3 points, it will be classified with poor quality, 4-5 points with fair quality, 6-8 points with good quality and 9-10 points with excellent quality. Based on awarded points for studies that have included in the systematic review, 6 studies have gained and qualified with poor quality, 9 studies with good quality and one study with excellent quality (table 2).

Study identification, selection and characteristics

Database search has identified 311.294 relevant studies in total. First part of study identification and selection were conducted of duplicate studies elimination (n=292) and studies based on the pre-defined inclusion criteria (n=310968). Then, a total of 34 relevant studies were assessed for eligibility, whereas additional 18 studies were excluded based on in-deepe check, non-relevant outcomes, editorials and executive summaries. Finally, a total of 16 studies have satisfied the pre-defined criteria and entered in the systematic review (figure 1).

Furthermore, study characteristics that have included in the systematic review have presented in the table 2. In this systematic review, a total of 16 studies have met the criteria for analysis, and the total number of participants were 421 female soccer players.

The youngest participant was 13.4 years old32, while the oldest were 26.6 years old33. The highest number of participants were 4634,35, while the lowest were 1436,37 with 14 participants. Three studies11,15,36 have involved only one group of soccer players as the experimental group, while two studies34,38 had two experimental groups and one control group. There were also studies without any control group11,15,36,39,40, as well as with more experimental groups only39,40.

The experimental program lasted 3 months37, (as well as 14 weeks32, 12 weeks 11,33,34,39,41, 10 weeks40, 8 weeks36,38,42-44, 5 weeks35 and one study lasted 4 weeks45.

Discussion

This systematic study aimed to determine the impact of different strength training programs on sprint, jump and strength performance in women’s soccer. This research will have implications for sports scientists and conditioning coaches as it will help deepen the understanding of how various types of strength training affect important performance metrics in female soccer players, such as linear sprint performance, jump ability, and strength.

Linear sprint performance

Based on the systematic review, it was found that strength training significantly influences the improvement of linear sprint performance11,34,36,38,41-44. However, specific differences among strength training methods should be noted. Plyometric training has shown significant improvements in sprint performance, with notable enhancements in running times over 15 m38, 20 m42, and 30m41, with improvements ranging from 8-13% in these studies. However, one study15 did not show improvements in running times over 10-30m, possibly due to the experimental program lasting only 6 weeks. Regarding strength trainings, combined strength and power training led to improvements in sprints over distances of 10-40 m43, while CrossFit also resulted in improvements in sprints over 40 yards36. Taskin44 demonstrated that trunk strength training alone could lead to improvements in sprints over 10-30 m. All these improvements in sprint performance over 10-40 m ranged from 3.4-6.8%. Sporiš et al.11 showed that traditional strength training led to a 2.7% improvement in running speed over longer distances (300 yards). Ortega et al.34 compared two different strength training methods and found that VG training (training with a load at 65% 1RM at maximum movement speed) led to improvements in speed over 30m, while in the RMG group (strength training with a load at 80% 1RM performed slowly), this improvement was absent. Similarly, Pedersen et al.35 also showed that maximal strength training (loads above 85% of 1RM) did not lead to improvements in sprint times over 5-15 m. It should also be noted that in the study by Shalfawi et al.40, the group undergoing strength training for 10 weeks did not show improvements in speed tests over 20-40 m. Nebil et al.37 conducted RSA training for 5 seconds (a high-intensity training consisting of repeated sprints of 5 seconds), which also led to significant improvements in sprints over 20 (by 14.5%) and 30 meters (by 8.8%), while the other group performing the same RSA training did not achieve significant improvements in sprints over 20-40 meters40.

Based on these results, it is observed that plyometric training and strength/power training influenced the improvement of linear sprint performance, while RSA partially impacted sprint performance. On the contrary, improvements in sprinting were not present during strength training at slower speeds. The reason for this could be the use of loads at 80-85% of 1RM in these studies35,46, corresponding to the muscle hypertrophy zone, whereas some authors suggest that to maximize strength gains, maximal loads (over 90% of 1RM) should be used, resulting in significant improvements in force production, which could positively impact sprint performance46.

Jump performance

Plyometric training has led to improvements in vertical jump performance, including vertical jump (VJ;32,41), countermovement jump (CMJ;15,33,42,45), countermovement jump with arm swing (CMJa;15), and squat jump (SJ;45). The effects of plyometric training resulted in increases in CMJ ranging from 6.5% in the study by Maciejczyk et al.45 to 17.6% as reported by Ozbar et al.42, drop jump (DJ) by 12-13%38, SJ by 9.2%45, and in VJ by 18.7% in Rubley et al.32, while Mengesh et al.41 recorded the highest improvement of up to 31.7% in VJ. On the contrary, Stanković, Đorđević, Lilić et al.15 did not observe improvements in SJ. Ramirez-Campillo et al.38 compared two plyometric training sessions per week versus one session and found similar improvements in jump performance tests. The only study42 examining the impact of plyometric training on horizontal jumps, found improvements in triple jump (3HDT) and standing broad jump (SBJ) jumps.

Strength training has led to improvements in vertical jumps in female soccer players34,36,40,43,44, although in one study35, these improvements were absent. Traditional strength training has resulted in improvements in vertical jumps in SJ and CMJ40, as was the case with CrossFit training in VJ36. Additionally, groups engaged in strength and power training also showed improvements in jumps33,43. Taskin44 found that even trunk strength training led to improvements in jump performance (VJ and SBJ). Improvements from strength training in VJ ranged from 7.3-13.4%36,44, 6.2% in SJ and 5.7% in CMJ Shalfawi et al.40, with Pardos-Mainer et al.43 reporting an improvement of 8.9%, while Lemecha and Taddese39 recorded an improvement of up to 39.3% in CMJ after 12 weeks of strength training, although this data should be treated with caution due to the small subgroup. Pedersen et al.35 showed that training with sub-maximal loads (over 85% of one repetition maximum - 1RM) did not lead to improvements in CMJ, and in stydu by Ortega et al.34, the group working with 80% of 1RM did not progress in CMJ, although improvements were reported in SJ. Also, RSA training did not lead to improvements in vertical jumps40, but improvement was observed in the 5JT test after RSA training (37). Regarding horizontal jumps, strength training reported improvements ranging from 2.3% to 4.2%43,44, while plyometrics recorded slightly higher values of 5.2%42. It can be observed that different strength training methods have led to improvements in jumping performance. Plyometric training has improved almost all jumping parameters, which is understandable because the direction of force application is more specific in plyometric training when performing vertical jumps48. This aligns with a review study on male soccer players, which also favored plyometric training over strength training49, explaining that plyometrics affect the explosive strength of the lower body muscles without causing significant muscle hypertrophy50. On the other hand, strength training, especially at slow speeds, may result in cumulative fatigue and increased body mass, which could negatively impact jumping performance49.

Strength performance

It should be noted that the groups conducting plyometric training did not investigate its impact on strength performance. Improvement in strength was reported in all studies that conducted strength training11,34-37. Improvement in absolute strength based on CrossFit training in squat, shoulder press, and bench press exercises was reported36. Sporiš et al.11 reported improvements in strength in bench press and squat exercises. Other authors conducting strength training also found improvements in 1RM in squat exercises, which assess lower extremity muscle strength34,35. Additionally, RSA training leads to improvements in peak power37. The improvements presented as percentages indicate that Pedersen et al.35 achieved improvements in his female soccer players after only 5 weeks, with an increase of up to 29.3% in 1RM squat, while Sporiš et al.11 found an improvement in squat of 9.2%. The greatest improvement in female soccer players was recorded by Adlof et al.36, whose group improved their 5RM squat result by as much as 66.7% after 8 weeks of strength training. However, this data significantly deviates from other results, so it should be treated with caution. Ortega et al.34 compared VG and RMG training, with the VG group showing a maximum power improvement of 22.2%, while the RMG group showed a slightly lower improvement of 16.7%. Regarding RSA training, Nebil et al.37 recorded an improvement of 21.6% in peak power output. Although lower extremity muscle strength is extremely important in soccer, this ability has not been investigated in a large number of studies.

Comparison of different strength training

Based on this systematic review, benefits of different strength training regimens on various physical performances have been observed. Plyometric training influenced jumping and linear sprint performances, although there were no studies investigating its impact on maximal strength. These improvements in sprinting and jumping performances in female soccer players correspond to review studies on professional athletes24,51,52. Many authors suggest that the positive effects of plyometric training stem from neural adaptation within the nervous system, emphasizing the importance of neuromuscular factors such as increased muscle coordination and the ability to utilize muscle stretch-shortening53-55. Additionally, it should be noted that muscle coordination is linked to the type of movements performed during training18, particularly regarding the direction of force application48 and movement speed, as training at a specific speed enhances explosive strength around that speed55,56.

In general, strength training has shown improvements in various physical performances. It’s important to consider that both sprinting and jumping require the transmission of significant vertical force to the ground to effectively accelerate the body, whether vertically or forward57. Strength-power training has been effective, supporting studies33,58 showing that high-speed training produces more efficient improvements than low-speed training. However, maintaining performance improvements to achieve maximum results in minimal time59, as a result of improved force development rate and motor unit recruitment levels60, can translate into improved running economy and enhanced jumping performance. Additionally, neuromuscular61 and neuromechanical60 improvements should also be considered, along with significant correlations between jumping performance and speed62,63.

However, concerning the mentioned reasons, we are dealing with female athletes, where the menstrual cycle must not be neglected. Hormonal fluctuations during the menstrual cycle, particularly changes in estrogen and progesterone levels, have been shown to influence various physiological processes in female athletes64,65. According to the authors’ findings, among all the analyzed studies included in this systematic review, only Mishra and Agashe66 evaluated this aspect. These authors found that leg explosive strength was reduced before and during the menstrual phase compared to the postmenstrual phase. Although research specifically focused on female soccer players is limited, studies have shown that hormonal changes throughout the cycle can affect strength and performance in female athletes. Additionally, Sung et al.67 found that strength training adaptations may depend on the menstrual cycle phase during which the training is performed. Therefore, strength parameters should be trained and assessed in a way that ensures menstruation does not negatively impact performance outcomes. Since this is the only study that confirms such findings, further research is needed.

Additionally, Taskin44 has shown that trunk strength training alone can lead to improvements in sprinting and jumping. This is consistent with the work of authors Nesser et al.68, who noticed a significant connection between leg strength and trunk stability. This is because the trunk muscles are one of the key elements in transferring energy and strength to the upper and lower extremities69, thus contributing to movement performances. Contrary to these positive effects, strength training with submaximal loads and slow movement execution did not lead to sprint and jump development. A possible reason could lie in the fact that heavy loads are not necessary for significant increases in maximal strength and, more importantly, sports performance.

Studies measuring strength, jump performance, and sprint performance are interesting. Adlof et al.36 recorded improvements in female soccer players after 8 strength training sessions, with an increase of up to 66.7% in 5RM squat, resulting in a 7.3% improvement in vertical jump and a 6.8% improvement in the 40 yd sprint. Sporiš et al.11 showed a 9.2% improvement in squat, resulting in a 2.7% improvement in the 300yd sprint. Pedersen et al.35 recorded improvement in his female soccer players after only 5 weeks, with an increase of up to 29.3% in 1RM squat, although this did not affect the 5-15 m sprint improvement. Ortega et al.34 compared VG and RMG training, with greater improvements in the VG group in maximum power (22.18%), 30 m sprint (3.9%), and CMJ (14.8%) and SJ (12.6%), while the RMG group showed lower results (16.7% in maximum power and 14.4% in SJ), with no improvement in 30m sprint and CMJ. Regarding RSA training, Nebil et al.37 recorded a 21.6% improvement in peak power output, leading to significant improvements in the 20 m sprint (14.5%) and 30 m sprint (8.8%), with no difference in the 10 m sprint. This aligns with the findings of Silva et al.12, who in a systematic study on soccer players found that an average increase of 24.4% in absolute strength in 1RM squat leads to an increase of approximately 6.8% in CMJ and SJ, and increases of 23-26% in 1RM result in small average improvements of 1.9% in the 40-meter sprint speed, indicating that increases in absolute strength in 1RM do not necessarily reflect improvements in sprint performances.

Practical implications

This study summarized the findings of previous research on the topic and may have practical implications for sports coaches, physiotherapists, and sports medicine doctors working with female football players. The results suggest that various strength training regimes can be used to enhance different physical performance aspects in female footballers. For strength development, traditional strength training should be implemented, as it can lead to strength improvements ranging from 9% to 29% within just 3 to 6 months of training. This type of training can also improve jump performance by 5.7% to 13.4%, with smaller improvements seen in linear sprint performance (2.7% to 6.8%). However, submaximal and maximal load methods (over 85% of 1RM) do not appear to result in improvements in linear sprint performance. On the other hand, for developing explosiveness, practitioners should apply plyometric training methods, which have been shown to significantly improve jump performance (6.5% to 18.7%) and sprint performance (8% to 13%). Therefore, the findings of this systematic review may hold practical significance for training female football players, as they provide guidelines that can inform the design of training programs aimed at improving their physical fitness.

Limitation and future suggestion

The main limitation of these studies relates to the inability to compare the given strength programs with each other, as there were no such studies. Additionally, some studies did not have a control group. Therefore, a suggestion for future studies would be to examine studies comparing two or more strength programs, as well as studies investigating multiple physical performances, while also including other important qualities for soccer play, such as body composition, maximal force, force production speed, and COD (change of direction) performance. Furthermore, the lack of studies systematically accounting for menstrual cycle phases represents a significant gap in the literature, as hormonal fluctuations could influence strength and performance outcomes in female athletes. We also emphasize the need for future research to explore age-specific effects more comprehensively, as incorporating maturation and developmental stages will enhance the reliability and applicability of findings in this field.

Conclusion

Based on this systematic review, it has been determined that different strength training programs lead to improvements in speed-strength qualities. Generally, the largest contributions are in absolute strength, followed by jump performance, and then sprinting. It should also be emphasized that although various strength training methods appear effective, it is noticeable that plyometric training achieves greater improvements than other methods in jump and sprint performance. However, regarding strength gains, it is inconclusive as studies that investigated plyometric methods did not address their impact on strength. Nevertheless, this systematic study can be beneficial for conditioning coaches as it provides specific information on the impact of certain strength methods in conditioning female soccer players. However, when implementing specific training methods in conditioning female soccer players, it is necessary to create a training process periodization that considers the specificities of the sport, individual needs, and players’ abilities.

Conflict of interest. The authors declare that there is no conflict of interest.

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