How Many Weeks Does Plyometric Training Take to Work? A Meta-Analysis of 1,499 Young Soccer Players

You start a plyometric program, and two or three weeks in, sprint times have not budged. Before you drop it, consider this 2020 meta-analysis of young male soccer players. Plyometric jump training improved both jumping and sprinting, and for the 10 m sprint, programs lasting more than 7 weeks with more than 14 total sessions produced larger improvements.

What the study looked at

Ramirez-Campillo and colleagues conducted a systematic review and meta-analysis of studies that added plyometric jump training (PJT) — bounding, hopping and rebound jumps that use the stretch-shortening cycle — to regular training in healthy young male soccer players.

The analysis included 33 studies and 1,499 players, and examined whether effects differed by program duration, frequency, total number of sessions, age and age group (U-17, U-20, U-23).

Key findings

PJT improved vertical jump performance (effect sizes ES = 0.60–0.98)
PJT also improved linear sprint performance
For the 10 m sprint, programs of more than 7 weeks and more than 14 sessions produced greater improvements than shorter programs with fewer sessions

The authors note that larger gains with longer programs support a long-term approach to athletic development.

How to read this in practice

Two sessions a week for eight weeks gives 16 sessions, which meets the "more than 7 weeks and 14 sessions" mark. Starting with low volume and sticking with it for about that long is a realistic plan (this rule of thumb is the ATHCON sports science team's reading of the results)
A lack of visible change after a few weeks is not a reason to conclude the program does not work
Whether age or program design (exercise selection, volume) changes the effect remains unclear

Only male players were included. We cannot assume the same results in female athletes or other sports.

Using ATHCON

ATHCON records fitness test results such as jumps and sprints for each athlete and shows the change from the previous test and where each athlete ranks on the team. Lining up tests from before, during and after an eight-week block lets you follow how each athlete responds.

With team and individual goals, athletes can also see how far they have come after a given number of weeks.

Takeaways

Plyometric training improved jumping and sprinting in young male soccer players
10 m sprint gains were larger beyond 7 weeks and 14 sessions — about 8 weeks at twice a week
Effects of age and program design are still unclear; male players only