Effects of a 6-week High-intensity Resistance and Stretching Program on Football Performance in Novice Players: A Randomized Controlled Trial

Purpose: This study aimed to assess the effects of a 6-week training program that combined stretching and strength exercises on the performance of novice football players aged 15 to 18 years. Methods:A double-blind randomized controlled trial (RCT) was conducted with 46 participants divided into four groups: A) dynamic high-intensity resistance training (DHIRT) (n=12), B) static stretching (n=13), AB) Combined DHIRT+stretching (n=11), and C) control (n=10).Performance outcomes included vertical and horizontal jump (VJ and HJ) distances, running speed (RS), acceleration (ACC), endurance (VO max), shooting speed (SS), and heart rate (HR).Repeated-measures analysis of variance (ANOVA) and post-hoc analyses were used to assess group differences and time effects.Results: A repeated-measures ANOVA showed a significant effect of time (=0.827)and a significant time-by-group interaction (=0.418),indicating substantial intervention effects.Pairwise comparisons revealed that the combined training group (AB) demonstrated statistically significant improvements over the control group (C) in HJ (P=0.003),RS (P=0.003),VO max (P=0.000),endurance (P=0.000),SS (P=0.018), and ACC (P=0.000).Vertical jump (VJ) improved by 2.97%, HJ by 6.85%, and VO max by 5.83% in the combined Group.No significant intergroup differences were observed in HR (P>0.05). Conclusion:Combining DHIRT and static stretching is more effective than either intervention alone for improving football-related physical attributes in novice players.