Recreational Football Training Increases Leg-Extensor Velocity Production in 55- To 70-Year Old Adults: A Randomized Controlled Trial

Abstract

This study investigated the effects of 10 weeks of recreational football training on the leg-extensor force-velocity (F-V) profile in 55- to 70-year-old adults. Simultaneous effects on functional capacity, body composition and endurance exercise capacity were examined. Forty participants (age 63.5 ± 3.9 years; 36♂ 4♀) were randomized in a football training (FOOT, n = 20) and a control (CON, n = 20) group. FOOT performed 45-min to 1-h of football training sessions with small-sided games twice a week. Pre- and post-intervention assessments were performed. The results revealed a greater increase in maximal velocity (d = 0.62, p_int = 0.043) in FOOT compared to CON. No interaction effects were found for maximal power and force (p_int > 0.05). 10-m fast walk improved more (d = 1.39, p_int < 0.001), 3-step stair ascent power (d = 0.73, p_int = 0.053) and body fat percentage (d = 0.61, p_int = 0.083) tended to improve more in FOOT than in CON. RPE and HR values at the highest speed level during a submaximal graded treadmill test decreased more in FOOT compared to CON (RPE: d = 0.96, p_int = 0.005; HR: d = 1.07, p_int = 0.004). Both the number of accelerations and decelerations as well as the distance spent in moderate- and high-speed zones increased markedly throughout the 10-week period (p < 0.05). Participants perceived the sessions as very enjoyable and feasible. In conclusion, recreational football training resulted in improved leg-extensor velocity production, which translated to a better performance on functional capacity tests that rely on a high execution velocity. Simultaneously, exercise tolerance was improved and body fat percentage tended to reduce. It appears that short-term recreational football training can induce broad-spectrum health benefits in 55- to 70-year-old adults with only 2 hours of training per week.

Keywords: Small-sided games; force-velocity profile; functional capacity; muscle power; soccer; training load.

Figure 1.

Design of the study. Pre and post intervention, the following outcomes were evaluated: leg-extensor force-velocity profile, functional capacity, body composition, and endurance exercise capacity. In addition, questionnaires were used to assess baseline health and demographics and satisfaction with the training sessions in FOOT. FOOT = football training group; CON = control group.

Figure 2.

Flow chart of the study.

Figure 3.

Leg-extensor force-velocity (black) and power-velocity (red) profile at baseline (solid line) and post intervention (dashed line) in the football training group (FOOT, left) and the control group (CON, right). Error bars were removed to improve visibility of the figure, but can be viewed in Table 3.

Figure 4.

Boxplots of percent changes from baseline to post intervention for the football training group (FOOT, black) and the control group (CON, grey) for leg-extensor force-velocity variables, functional capacity tests and body fat percentage. P-values of time-by-group interaction effects of linear mixed-effects models were added.