Psychological benefits of bilateral and unilateral plyometric training configurations in post-pubertal highly trained male soccer players

This study examined the effects of different plyometric training configurations on mental well-being in post-pubertal highly trained male soccer players. Participants were assigned to bilateral (4 × 8; n = 10), high-volume unilateral (4 × 8; n = 10), or low-volume unilateral (4 × 4; n = 11) training groups. Pre-post assessments included cognitive anxiety, somatic anxiety, self-confidence, attention, and emotional competence. Baseline scores were similar across groups for most variables ( p > 0.05), except total emotional competence, which was higher in the unilateral 4 × 4 group ( F = 13.4, p < 0.001, η 2 = 0.48). Significant main effects of time were observed for all variables ( F ≥ 18.7, p ≤ 0.001, η 2 ≥ 0.37). Cognitive anxiety decreased significantly in all groups ( p < 0.05), while somatic anxiety decreased significantly only in the bilateral group ( p < 0.05). Self-confidence increased significantly in the bilateral and unilateral 4 × 4 groups ( p < 0.05). Attention showed a significant time × group interaction ( F = 3.54, p = 0.042, η 2 = 0.20), with the unilateral 4 × 4 group improving more than the unilateral 4 × 8 group. Emotional competence increased in all groups; however, the unilateral 4 × 4 group remained higher at both pre- and post-test, resulting in a significant group effect ( F = 16.4, p < 0.001, η 2 = 0.53). No significant differences were found between high- and low-volume unilateral training for the other outcomes. These results indicate that plyometric training enhances mental well-being in youth highly trained male soccer players, but neither increased volume nor unilateral specificity provides additional benefits. Bilateral training may be most effective for reducing cognitive anxiety, while low-volume unilateral training offers a time-efficient alternative.