Effects of plyometric training with blood flow restriction on body composition, strength, power, and anaerobic performance in soccer players

Background and Study Aim. Soccer performance depends on the ability to combine high levels of strength, power, and endurance within limited preparation time. Plyometric training is widely used to enhance explosive power, but its high-impact nature may increase injury risk. Blood flow restriction (BFR) training can stimulate muscle adaptations with lower external loads, offering a potentially safer alternative. Although both methods are applied in athletic conditioning, their relative effectiveness in improving performance outcomes remains of practical interest. This study aimed to investigate the effects of a six-week combined plyometric and BFR (PLY+BFR) training program on body composition, strength, jump height, and anaerobic power in male collegiate soccer players. Material and Methods. Twenty-seven male collegiate soccer players (mean age 22.1 ± 0.6 years) were randomly assigned to three groups: control (CON; n = 9), plyometric training only (PLY; n = 9), and plyometric training with BFR (PLY+BFR; n = 9). The two training groups followed an identical plyometric protocol twice weekly for six weeks. The PLY+BFR group applied progressive cuff pressure (160–200 mmHg) to the proximal thighs during exercise. Assessments before and after the intervention included fat-free mass, skeletal muscle mass (via bioelectrical impedance analysis), Muscular strength (1 RM) of knee extension, countermovement jump (CMJ) height, and Wingate anaerobic power test. Data were analyzed using one-way ANOVA with Bonferroni post hoc comparisons. Results. The PLY+BFR group showed significantly greater gains in fat-free mass (+1.9%), skeletal muscle mass (+1.8%), 1RM strength (+18.7%), CMJ height (+19.5%), and peak anaerobic power (+12.4%) compared to both the CON and PLY groups (p < 0.05). The PLY group also demonstrated improvements. However, the magnitude was consistently lower than that of the PLY+BFR group. Conclusions. The integration of blood flow restriction into plyometric training presents a more effective and time-efficient strategy for improving muscle hypertrophy, strength, power, and anaerobic performance in soccer players. The combined stimulus may enhance both neural and metabolic adaptations. As a result, athletes can achieve pronounced performance gains without the need for excessive mechanical loading. This study provides a feasible and evidence-based approach for coaches and practitioners seeking to enhance key physical attributes during pre-season or other short-term conditioning phases.