The impact of microdose plyometric training on speed and explosive abilities of football players during the pre-season

Background Microdosed programming, which involves shorter but more frequent sessions, has been proposed as a practical alternative to traditional scheduling in team sports. We examined whether a microdosed plyometric program provides short-term adaptations comparable to a traditional program when the weekly training volume is matched in elite youth football. Methods In this quasi-experimental, two-group study, U19 players (n = 24) were allocated to a Traditional training group (TRG; 2 sessions per week, ~ 40 min·session⁻¹) or a Microdosed Group (MDG; 3–4 sessions per week, ~ 20 min·session⁻¹). Allocation was nonrandomized and matched on the baseline explosive performance. The 8-week intervention maintained comparable weekly plyometric contacts in both groups. The primary outcomes included 30-m sprint mechanics tested on a 1080 Sprint (peak speed, force, power) modified reactive strength index from a drop jump and countermovement jump height tested on force platforms. The secondary outcomes included change-of-direction/deceleration metrics from the 15-0-5 test and horizontal power production (standing broad jump test). Parametric or non-parametric tests were applied depending on data normality. The significance level (α) was set at p < 0.05. Effect sizes were reported as Hedges’ g or rank-biserial r values with qualitative interpretation. Results Both groups showed significant within-group improvements in RSImod (TRG + 14.95%, MDG + 15.53%) and CMJ JH (TRG + 4.68%, MDG + 10.36%), with moderate-to-large effect sizes within groups. Sprint-related parameters improved in both groups. Change of direction 15-0-5 test metrics also demonstrated favorable within-group changes. No statistically significant between-group differences were observed for any outcome. Conclusions Under a matched weekly contact volume, a higher-frequency, lower-duration microdosed plyometric approach appears viable and comparable to traditional scheduling for the short-term development of explosive and speed-related capacities in elite U19 football. Future work should include external-load and psychological-load monitoring and the assessment of retention. Trial registration: ClinicalTrials.gov identifier: NCT07193706. Retrospectively registered on September 18, 2025.