Association of Strength and Plyometric Exercise with
Chang of Direction Performance Review
Guided Article Critique 2
EXSC 541
By:
Timothy Murphy
The change of direction is one of the most important aspects of any sport since it helps
a player develop as they become stronger and faster (Falch). Players are always improving their
skills to become better than the person in front or behind them in the skills area of sports. Skilled
position players in football are the main ones who need to develop their skill on changing
direction since they have to back pedal and turn rapidly when the wide receiver is reacting to the
quarterback throwing the ball to the receiver. A player in a sport that trying to make it the
professional level can spend time in the gym of on the track bettering themselves, but some skills
are naturally given with family genes. Plyometric and strength training are always in use when it
comes to training, since the article states that they have no correlation to change of direction.
The article that was given was taken place in Norway utilizing the different players from
their national football league. Twenty-three athletes were chosen with an age of 21-23 years old;
the height was ranged from 64 inches to 77 inches tall, the body mass that was taken for was
from 168 pounds to 184 pounds. The test was design with 45 degree and 180 degree turn with a 4
meter and 20-meter sprint going into the change of direction.
Strength training that is more focus on concentric and eccentric. Eccentric strength
training is a way to build up an athlete’s muscle size and build up their strength (Chaabene). The
main focus of eccentric training is by a downward force to put more pressure on the muscle. The
training is considered the best way to improve the athlete in the weight room faster. Concentric
weight training amin focus is an upward lifting force that will help build the muscles up.
Concentric training takes time to help build up your muscles while you are at the gym. When an
athlete is at the gym, they are using both eccentric and concentric training to help build up
strength, mass, and flexibility which in the long run will help the athlete better their change of
direction. Athletes are always trying to find the best way to improve their weakness over a period
of time and improve their abilities they already have.
Speed and flexibility training are the two big factors in an athlete trying to improve
their change of direction. Speed training for a football player specifically is have a high velocity
that can cover short and long distance while on the field. Skilled positions like running backs,
wide receivers, cornerbacks, safeties, and linebackers are the main focus of speed training
whereas the offensive and defensive linemen are more strength and power. There is some
exception to linemen like a pulling guard or tackle for certain plays. Speed is training like
interval training, hill sprints, long and slow runs. Flexibility is the other key to help with change
of direction for athletes. Yoga and stretching daily are two of the main aspects of gaining
flexibility and helping an athlete build up strength and speed while working on the ability to
change direction as a rapid pace.
Athletes that workout utilizing a plyometrics system are trying to better their force
production on the field. Plyometric training is the produce of exerting the muscle at a maximum
force in short interval training (Lockie). This type of training is focused on the muscle to contract
in an extension movement. Athletes that train on plyometric are trying build up quick power
production and increase their speed through quick movements. Exercises like box jumps,
alternate lag bounding, and many other are idea for helping an athlete improve their change in
direction. Coaches and trainers start working this aspect with athlete at a junior high school level
since their bodies are still trying to develop.
Junior high and high school level students are still developing and working to better
themselves to get that division one scholarship. The mind-set of becoming the best athlete at a
certain position takes time to develop and hard work. Starting or in the rotation as a freshman at
the high school level is a great accomplishment and show the maturity you as a person and the
skills you have earned. Training at that level take time and effort to complete with time
management. Athletes go to school for eight hours a day then an extra two to three hours of
practice and after that going to the gym to workout.
College level athletes are still developing and trying to improve themselves so they can
make it to the professional level and make it into a career. Their timeframe is different from the
junior high and high school level since they have more time between school and practice but still
making time to go to the gym. The pressure of being a college athlete you are always under a
microscope with social media and always being in front of a camera. College athlete all have the
same goal to become a starter and put their name out there and be recognized by different
professional scouts.
The professional level is the most successful an athlete will be in their career. These
athletes are at the top of their game and have been training for many years. The athletes don’t
worry about school since being a professional level is their job and training and working out are
the key to them being successful. Athletes are training to be better than the next person that is
drafted of traded to that team to put pressure on them to better themselves.
The change of direction can be achieved through different training technique with
training and determination. Athletes wanting to improve their change of direction can use drills
like the landmine drill, low pogo jump progression into a squat, single leg explosive sidestep up,
and chop and lift. Training your body on speed and agility every other day with working on
strength and endurance with help any athlete improve their skills at all the aspects of the game.
This helps the athlete better their agility through developing their mechanics of their body. The
article proves the point that some athlete di improve their change of direction.
Work Cited:
Falch, H. N., Rædergård, H. G., & van den Tillaar, R. (2020). Association of strength and
plyometric exercises with change of direction performances. PLOS ONE, 15(9),
e0238580. https://doi.org/10.1371/journal.pone.0238580
Chaabene, H., Prieske, O., Negra, Y., & Granacher, U. (2018). Change of Direction Speed:
Toward a Strength Training Approach with Accentuated Eccentric Muscle Actions.
Sports Medicine, 48(8), 1773–1779. https://doi.org/10.1007/s40279-018-0907-3
Lockie, R. G., Murphy, A. J., Schultz, A. B., Knight, T. J., & Janse de Jonge, X. A. (2012). The
Effects of Different Speed Training Protocols on Sprint Acceleration Kinematics and
Muscle Strength and Power in Field Sport Athletes. Journal of Strength and Conditioning
Research, 26(6), 1539–1550. https://doi.org/10.1519/jsc.0b013e318234e8a0
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