Effects of Plyometric Versus Resistance Band Training on Agility and Rate of Perceived Exertion Among Recreational Football Players

The goal of the current study is to evaluate the plyometrics and resistance band training in recreational football players, aged 18-25 years. The main question it aims to answer are: Does the plyometrics significantly improve agility and reduce Rate of Perceived Exertion (RPE)? Does the resistance band training significantly improve agility and reduce RPE? Participants will be assigned to either an experimental group receiving plyometrics or arm comparator group receiving resistance band training, and will complete standardized assessment of agility and RPE before and after the intervention.

This clinical trial is designed to evaluate the effects of plyometrics and resistance band training on agility and RPE in recreational football players. It is commonly linked to reduce rate of exertion and improve agility. All participants will undergo baseline assessment, including agility measured with the Illinois Agility Test and RPE assessed using the Modified Borg Scale. Participants will be randomized into two groups (Experimental Group and Arm Comparator Group). Participants in the experimental group will perform plyometric exercises plus warm up and cool down exercises. Plyometrics exercises are side jumps, countermovement jumps and double bound leg jumps. Warm up exercises include jogging, dynamic stretching and active range of motion. Cool down exercises include jogging and static stretching. Participants in the arm comparator group will perform resistance band exercises plus warm up and cool down exercises. Resistance band exercises are squat, lunges and side lunges using resistance bands. Warm up and cool down exercises are described in experimental group above. The interventions will occur 4 times per week for 6 weeks, with each session lasting approximately 30 minutes. Participants will be advised to avoid any external interventions during the study period. Post-intervention assessments will be conducted immediately after six weeks post intervention. This study aims to clarify whether the plyometrics results in superior clinical outcomes compared to resistance band training in the improvement of agility and RPE.