Effects of Eight-Week Sprint and Agility Training on Speed and Change-of-Direction Speed (COD) in Amateur Soccer Players: A Randomized Controlled Study

Year 2026, Volume: 6 Issue: 1, 39 - 46, 27.02.2026

Sezer Taştan , Aydın Karabulak

https://izlik.org/JA65ZB67SN

Abstract

This study examined the effects of an 8-week sprint and agility training program on speed, agility, and explosive power in amateur male soccer players aged 20–25 years in Ankara. Thirty players were randomly assigned to a training group (n=15) or a control group (n=15). The training group performed sprint and agility exercises three times per week for 8 weeks in addition to their regular football training, whereas the control group continued only their usual training. All participants completed the 20-m Sprint Test, T-Test agility test, and Standing Long Jump Test before and after the intervention. In the training group, significant improvements were observed in sprint and agility performance (p<0.05), and the standing long jump showed a statistically significant but small improvement (p=0.043, d=0.16). No significant changes were detected in the control group (p>0.05). When change scores were compared between groups, improvements in sprint and agility performance in the training group were significantly greater than in the control group (p=0.001 and p<0.001, respectively), whereas changes in explosive power did not differ significantly between groups (p=0.152). In conclusion, 8 weeks of sprint and agility training effectively improve speed and agility in amateur soccer players, while producing only limited, small-magnitude gains in explosive power, suggesting that additional plyometric and strength training is required to achieve larger improvements in this parameter.

Keywords

Speed , Agility , Explosive power , Performance

Amatör Futbolcularda Sekiz Haftalık Sprint ve Çeviklik Antrenmanlarının Hız ve Yön Değiştirme Hızı (COD) Üzerindeki Etkisi: Randomize Kontrollü Bir Çalışma

https://izlik.org/JA65ZB67SN

Abstract

Bu çalışma, Ankara’da 20–25 yaş aralığındaki amatör erkek futbolcularda 8 haftalık sprint ve çeviklik antrenman programının hız, çeviklik ve patlayıcı güç performansı üzerindeki etkilerini incelemeyi amaçlamaktadır. Çalışmaya 30 gönüllü futbolcu katılmış, katılımcılar rastgele olarak antrenman (n=15) ve kontrol (n=15) gruplarına ayrılmıştır. Antrenman grubu, düzenli futbol antrenmanlarına ek olarak 8 hafta boyunca haftada üç kez sprint ve çeviklik egzersizleri uygulamış, kontrol grubu ise yalnızca rutin antrenmanlarına devam etmiştir. Tüm katılımcılara 20 Metre Sprint Testi, T-Testi ve Durarak Uzun Atlama Testi uygulanmıştır. Antrenman grubunda sprint ve çeviklik testlerinde anlamlı iyileşmeler gözlenirken (p<0.05), durarak uzun atlama performansında istatistiksel olarak anlamlı ancak etki büyüklüğü düşük bir artış saptanmıştır (p=0.043, d=0.16). Kontrol grubunda hiçbir parametrede anlamlı bir değişiklik görülmemiştir (p>0.05). Gruplar arası değişim skorları karşılaştırıldığında, antrenman grubundaki sprint ve çeviklik performansındaki iyileşmenin kontrol grubuna kıyasla anlamlı derecede daha fazla olduğu belirlenmiştir (sprint için p=0.001, çeviklik için p<0.001), patlayıcı güçteki değişim ise gruplar arasında anlamlı düzeyde farklılık göstermemiştir (p=0.152). Sonuç olarak, 8 haftalık sprint ve çeviklik antrenmanlarının amatör futbolcularda hız ve çeviklik performansını anlamlı ölçüde geliştirdiği, patlayıcı güçte ise sınırlı fakat mevcut bir gelişim sağladığı söylenebilir; bu nedenle patlayıcı gücün daha belirgin düzeyde artırılması için programa plyometrik ve kuvvet egzersizlerinin eklenmesi önerilmektedir.

Keywords

Sürat , Çeviklik , Patlayıcı güç , Performans

Ethical Statement

Bu çalışma, Sağlık Bilimleri Etik Kurulu tarafından onaylanmıştır (Karar No: 2025/65; Tarih: 27/03/2025; Belge No: E.981332). Çalışma, ilgili etik ilkelere uygun olarak yürütülmüş ve tüm katılımcılardan bilgilendirilmiş gönüllü olur alınmıştır.

Supporting Institution

Bu araştırma için herhangi bir dış finansman alınmamıştır.

Thanks

Yazarlar herhangi bir kişi veya kuruma teşekkür etmek istememektedir.

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