Effectiveness of Plyometric and Eccentric Exercise for Jumping and Stability in Female Soccer Players—A Single-Blind, Randomized Controlled Pilot Study

Hamstring muscle injury is common in female soccer players. Changes affecting eccentric strength, flexibility, and the quadriceps–hamstring contraction cycle are risk factors associated with this type of injury. Methods : Seventeen soccer players were randomized to two groups: experimental (plyometric and eccentric exercises without external loads) and control (eccentric exercises without external loads). Eighteen sessions were scheduled over 6 weeks. The exercise program included three plyometric exercises (single-leg squat and lunge, 180 jump, and broad jump stick landing) and three eccentric exercises (Nordic hamstring exercise, diver, and glider). Dependent variables were jumping height (My Jump 2.0 App) and anterior, posteromedial, and posterolateral lower limb stability (Y-Balance test). Results : Following intervention, improvements were found in anterior and posteromedial stability ( p = 0.04) in the experimental group. Posterolateral stability improved in athletes included in the control group ( p = 0.02). There were differences in the repeated measures analysis for all variables, with no changes in group interaction ( p > 0.05). Conclusions : Eccentric exercises, either combined with plyometric exercises or alone, can improve lower limb stability. No changes in jump height were noted in either group. There were no differences between the two groups in the variables studied. Future studies should analyze the effect of external loads on jumping stability and height in the performance of plyometric exercises.