Vol. 9(23), pp. 1275-1279, 10 December, 2014,
DOI:10.5897/ERR2014.1876
Article Number: 416ACD648909 Educational Research and Reviews
ISSN 1990-3839
Copyright © 2014
Author(s) retain the copyright of this article
http://www.academicjournals.org/ERR

Full Length Research Paper

Effect of core training on 16 year-old soccer players

Yakup Akif AFYON
School of Physical Education and Sport, Mugla Sitki Kocman University, Mugla, Turkey.
Received 09 July, 2014; Accepted 25 November, 2014

Core trainings have been widely used by trainers recently in order to improve performance of soccer
players. In this context, the aim of this study is to examine the effect of core training on some motoric
capabilities of 16 years old soccer players. Thirty certified soccer players who were 16 years old from
B.B. Bodrumspor Club in 2013-2014 seasons participated voluntarily in the research. Weight and height
averages of U-16 experiment and control group players were similar; there was no significant difference
between them. Before the trainings, pre-tests of two groups of 15 participants (standing long jump,
shuttle, balance, push-up, speed, plank, vertical jump) were recorded. The core trainings were
implemented on the experiment group twice a week, 30 to 35 min a day for 12 weeks by trainers plus the
regular training program. Only regular trainings within yearly training program were implemented on
the control group. After 12 weeks, post-test measurements were taken. The differences between the
tests were analyzed statistically, with “t” test at p<0.05. Consequently, it was observed that core
trainings implemented on junior level players brought about significant improvements on parameters of
standing long jump, shuttle, balance, speed, plank, and vertical jump (p<0.05).

Key words: Core, training, soccer, adult, strength.

INTRODUCTION

Soccer is a team sport of intense tackles. Strong central it does not only depend on number of units per training
body area decreases risks of injury and provides done during soccer exercises (Weineck, 2011).
explosive power in soccer players, improved higher rate The area named “core” includes the abdominals in the
anaerobic energy, and technical movements with and front side of the body, that is, hypochondrium and
without a ball. There are many training methods for hypogastrium muscles; serratuses right next to
developing anaerobic strength and power. With the hypochondrium muscles; oblique right next to
development of these, skills such as vertical jump, speed, hypogastrium muscles; and the muscle groups from the
acceleration, agility development, ball kicking, turning and waist to neck that help the skeleton have a correct
dribbling can be performed easily (Reilly and Thomas, posture (External Oblique, Internal Obliques, Transversus
1976; Ekblom, 1986; Tumilty, 1993; Bangsbo, 1994a, b; Abdominis, Multifidi Psoas). “Core training” refers to the
Bompa, 1999; Cometti et al., 2011; Wisloff et al., 2004; training of the above abdominal and lumbar regions.
Arthur and Bailey, 1998). Strengthening the core region is not only necessary for
Primarily and certainly, it can be stated that the strength sportive endurance, but it also provides a correct posture
training method is more convenient for soccer training, as (Fahey et al., 2011; Akuthoga and Nadler, 2004).

Email: yafyon@mu.edu.tr. Tel: +90 532 335 44 29.

Authors agree that this article remain permanently open access under the terms of the Creative Commons
Attribution License 4.0 International License
1276 Educ. Res. Rev.

Core training has been studied by many researchers regular shuttle move. The players lay on their back, in hands on
and is considered to be very important for players' nape, bodies stretched, feet in adjoint position and were asked to
straighten their body forward without receiving support; thereafter,
performances, motoric capabilities, balance develop- the number of shuttles they made was recorded. The measurement
ments, prevention of injuries and rehabilitation (Thomas of push-up move was done in push-up position. In arms bent on
and William, 2009; Hessari et al., 2011; Shi et al., 2012; elbows position, the players moved their body toward the ground
Sadeghi et al., 2013; Sumit and Sohan, 2013; Agostini, and up; and the number of push-ups done in 1 min was recorded
1994; Takanati, 2012). (Bicer et al., 2004).
It was determined by researchers that implementing
weight trainings on players who are in their development Standing long jump
age affects their developments negatively (Sakalli, 2008;
Sevim, 1997). Among 11 to 15 year old players, physical A line was drawn on the field where the standing long jump test was
core training and motoric capabilities, especially strength done and from this line forward, a tape measure with a 0.01
development can be provided more easily with their own sensitivity level was placed on the ground. In standing position, the
body weights. Providing strength development among players were placed in a way that their toe ends touch the line and
were asked to jump forward. The players stopped at the place
children of this age with their own body weights is a more where their feet first touched the ground and the distance between
appropriate method. Core trainings have been widely the line and the players' heels was measured and recorded in
used by trainers recently in order to improve game centimeters. The measurement was done thrice and the best score
performance of soccer players. These trainings are was recorded.
preferred because they can be done in any field without
any need for tools, and they contribute to strength Flamingo Balance Test
development in a short time (Thomas and William, 2009;
Basset and Leach, 2011; Baser, 1996; Cabrid et al., Flamingo Balance Test was used to determine the research group's
1988; Okada et al., 2011). static balance. In accordance with this test, the player stands on a
The present research investigates the effects of core wooden balance vehicle with 50 cm length, 4 cm height and 3 cm
trainings conducted on 16 year old soccer players for 12 width on their dominant leg and stands in balance. The player
bends the other leg on knee, pulls it to the hip and holds it with the
weeks on motoric capabilities of soccer players. hand on the same side. While the player is on balance in this
position, the time starts and the player tries to stand in balance for 1
min. When the player is unbalanced (if he drops the held leg, falls
MATERIALS AND METHODS
down from the board, touches the ground with any part of his body
In the present research, pre-test and post-test patterned experi- etc), the time stops. The player stands on the balance vehicle again
mental method with control group was implemented: 15 for and when he is back on balance the time goes on. The test goes on
experiment group (kg X=56.27±5.71; Height X=161.46±7.17 cm) this way for a minute. When the time is up, each player's attempt to
and 15 for control group (kg X=57.07±3.90; Height X=163.20±5.62 get on balance (after falling) is counted and this number is recorded
cm). A total of 30 certified soccer players who play in Turkey, Mugla as the score of the player after the 1-min time is up (Hazar and
Province, Bodrum District, B.B. Bodrumspor in U-16 age group Tasmektepligil, 2008).
voluntarily participated in the research with the permission of their
parents. Regular yearly training program was implemented on the
control group; while specially prepared core trainings of 30 to 35 20-meter speed
min twice a week for 12 weeks in addition to the regular training
program was implemented on the experiment group. Complete The players ran on a 20-m field with maximal speed. The time was
participation was provided. recorded in seconds with a Casio brand chronometer. The test was
repeated twice on the participants and the best score was recorded
(Sevim, 1997).
Measurement tools and application

The measurement of the groups was taken at Physiology Labs, Plank

School of Physical Education and Sports, Mugla Sitki Kocman
University, and B.B. Bodrumspor synthetic pitch. It refers to maintaining the balance in facedown position, on elbows
and feet, and heels are in line with the head position (Handzel,
2006).
Vertical jump measurement

Vertical jump test was conducted with “Jump Meter”. Players jumped Training program
upwards on a time and distance scaled sensitive surface in force
without taking a step and skipping (Tamer, 2000). The distance they Core area developing moves determined by researchers in the
jumped was determined on the vehicle in centimeters. After players literature (Takatani, 2012; Thomas and William, 2009; Basset and
jumped twice, their best score was recorded as their vertical jump Leach, 2011) were implemented in the present research by certified
value. trainers who did their master degree in Mugla Sitki Kocman
University, School of Physical Education and Sports. Before the
trainings, general and specific 15 to 20 min warm-ups that are
Push-up-shuttle measurements appropriate to the moves in the training were conducted. The
moves were conducted with time and repetition methods and rests
The measurement of the regular shuttle move was taken with that are suitable to the loads were given. 30 to 35 min program was
 AFYON 1277

Table a: 12-Week Core Training Program Implemented Within Research

Exercises 1-3 weeks 4-6 weeks 7-9 weeks 10-12 weeks

Side bend 20 sec. 25 sec. 20 sec. 25 sec.
Reverse plank with leg raise 10 rep. 15 rep. 10 rep. 15 rep.
Alternate less jump 15 rep. 20 rep. 15 rep. 20 rep.
Squat 20 rep. 25 rep. 20 rep. 25 rep.
Do crunches 20 rep. 25 rep. 20 rep. 25 rep.

Table b: 12-Week Core Training Program Implemented Within Research

Exercises 1-3 weeks 4-6 weeks 7-9 weeks 10-12 weeks

Lying twist trunk 20 sec. 25 sec. 20 sec. 25 sec.
Twist with medicine ball 20 sec. 25 sec. 20 sec. 25 sec.
Side bridge 25 sec. 30 sec. 25 sec. 35 sec.
Alternate plank 15 sec. 20 sec. 23 sec. 25 sec.
Alternate superman 15 sec. 20 sec. 23 sec. 25 sec.

Table 1. Body weight averages of the groups (kg).

Groups N X (kg) Standard deviation

U-16 Experiment 15 56.27 5.71
U-16 Control 15 57.07 3.9
Total 30

Table 2. Height averages of the groups (cm).

Groups N X(cm) Standard deviation

U-16 Experiment 15 161.4667 7.17004
U-16 Control 15 163.2000 5.62139
Total 30

implemented on the experiment group for 12 weeks, twice a week FINDINGS AND DISCUSSION
in Bodrumspor synthetic pitch on free days in addition to the regular
training (Table a and b). The control group conducted their regular Findings obtained after 12-week core training program
training program without any additions. are presented below in tables. Table 1 and 2 show
The training program presented in the table above was
implemented in accordance with the wave method as: 1st-3rd physical features and Table 3 and 4, show the statistics
Weeks:1 Set; 4th-6th Weeks: 2 Sets; 7th-9th Weeks: 3 Sets; 10th-12th for motoric capabilities. The abbreviations used in the
Weeks: 2 Sets. Before the training, pre-test measurements of both research are as follows; Standing Long Jump (SLJ),
groups were taken; and after 12-week core training program post- Flamingo Balance Test (FBT), Vertical Jump Test (VJT).
test measurements of groups were taken. Body weight averages of the groups in the research 1 are
as follows; U-16 experiment group= 56.27 kg; Control
group= 57.07 kg.
Statistical analysis Height averages of the groups in the research 2 are as
follows; U-16 experiment group= 161.46 cm; control
Obtained data were analyzed on computer. Arithmetic averages (X), group= 163.20 cm.
and standard variations (sv) of the experiment and control groups
were calculated and Paired Samples t-test was used to detect Before and after core training parameter measurements
differences between pre-tests and post-tests. Significance level was of U-16 experiment group of the research, there were
taken as p<0.05. significant differences at p<0.05 level between pre-test
1278 Educ. Res. Rev.

Table 3. Core training pre-test, post-test values of U-16 age group players.

U-16 Experiment group n Pre-test (X, ±ss) Post-test (X, ±ss) t df p

SLJ 15 86.60±4.96 114.67±7.97 -13.03 14 0.000*
Shuttle 15 43.80±5.97 53.73±8.17 -7.03 14 0.000*
FBT 15 5.95±0.75 2.96±1.16 2.03 14 0.001*
Push-up 15 41.33±2.22 52.20±4.39 -11.28 14 0.000*
20 m Speed 15 3.29±0.155 3.26±.141 5.6 14 0.000*
Plank 15 70.13±23.74 96.13±22.71 -10.64 14 0.000*
VJT 15 30.46±2.69 33.61±2.31 -14.15 14 0.000*
Total
p<0.05*.

Table 4. Soccer training pre-test, post-test values of U-16 age group players.

U-16 Control group n Pre-test (X, ±ss) Post-test (X, ±ss) t df p

SLJ 15 93.47 ±6.70 98.33±5.56 -4.07 14 0.05
Shuttle 15 42.20 ±3.70 45.40±3.43 -9.39 14 0.000*
FBT 15 5.72±4.36 4.01±1.34 2.5 14 0.004*
Push-up 15 40.67±2.69 43.60±2.97 -7 14 0.000*
20 m Speed 15 3.29±0.11 3.25±0.12 2.63 14 0.020*
Plank 15 75.53±21.29 96.27±22.29 -14.15 14 0.06
VJT 15 31.62±2.26 33.11±1.99 -9.51 14 0.039*
Total
p<0.05*.

and post-test measurements of standing long jump, speed improved after core trainings; thus, it is in
shuttle, balance, push-up, speed, plank, and vertical jump. conformity with the findings of our research.
Before and after soccer training parameter measure- Hessari et al. (2011) implemented core training on
ments of U-16 control group of the research, there were hearing-impaired students to observe their balance
no significant differences between pre-test and post-test development, and found significant differences. This
measures of standing long jump (SLJ), and plank improvement in soccer players' balances with core
(p>0.05). On the other hand, there were significant training is in conformity with the findings of our research.
differences between pre-test and post-test measurements Basset and Leach (2011) found that balance and
of shuttle, balance (FBT), push-up, vertical Jump (VJT) at endurance of elite young gymnasts improved with 8-week
p<0.05 significance level. core training; therefore, it is parallel to our findings.
After 12-weeks core training, statistically significant Casey et al. (2012) found in their research about the
differences were observed in 16 year-old players' motoric effect of core training on performance that core training
capabilities of; Standing Long Jump (SLJ), Shuttle, Push- contributes to performance positively. These findings
up, Speed, Plank and Vertical Jump (p<0.05). Review of share similarities with our findings.
the related literature presented the followings. Weston et al. (2013) found that 8-week core training
Fredericson and Moore (2005) stated in their research contributes positively to the performance of golfers; which
conducted on short and long-distance runners that core complies with our research.
training has an explosive effect, but it should be Jim et al. (2013) found in their research conducted on
implemented with a well-designed program and a trainer. university students that core and endurance trainings
These findings comply with our research. result in improvements in many parameters. However,
Kimitake and Monique (2009) emphasized that core they did not find any significant differences in vertical
training has an important effect on the performances of jump measurements. In the present research conducted
5000 m runners. The findings of this research showed on junior soccer players, significant differences were
improvements in strength parameters and therefore observed in vertical jump measurements. In this regard,
comply with our research. this research differs from our research.
Thomas and William (2009) found in their research Afyon and Boyaci (2013), found positive findings in the
conducted on a female volleyball team that 40 m sprint study that investigation of the effects by compositely
 AFYON 1279

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