Plyometrics vs PAPE Training in Football: Effects on Agility, Explosive Power and Speed

A neuromuscular activation protocol involving heavy banded squats (\~85% 1RM) to induce post-activation performance enhancement. Applied three times weekly over 8 weeks following the warm-up. Participants then continued with regular football training.

A program of depth jumps designed to enhance explosive power, speed, and agility. Applied 3 times weekly over 8 weeks following the warm-up. Participants then continued with their regular football training.