# Comparative Effects of Repeated Linear Sprint and Change-of-Direction Speed Training on Performance, Perceived Exertion and Enjoyment in Youth Soccer Players

## TL;DR

This study compares two training methods for youth soccer players and finds that change-of-direction training improves performance and enjoyment more than linear sprint training.

## Contribution

The study directly compares LRST and RCOD training effects on physical performance and enjoyment in youth soccer players.

## Key findings

- RCOD training improved change-of-direction and explosive performance more than LRST.
- RCOD training was associated with higher enjoyment levels compared to LRST.
- Both training methods improved physical performance without differences in perceived exertion.

## Abstract

Youth soccer requires an integrated approach combining technical–tactical, physical, and psychological components to enhance performance and long-term engagement. Although Repeated Linear Sprint Training (LRST) and Repeated Change of Direction Speed (RCOD) training are widely used to improve fitness, direct comparisons of their effects on physical performance and perceptual responses in adolescent players remain limited. This study compared the effects of an 8-week LRST versus RCOD training program on physical performance, perceived exertion, and enjoyment in youth soccer players. Twenty-six male players were randomly assigned to an LRST group (n = 13) or an RCOD group (n = 13). Both groups completed two weekly sessions of their assigned training in addition to regular soccer practice. Pre- and post-intervention assessments included acceleration and sprint speed, change-of-direction (COD) performance (T-Half Test [THT], Illinois Agility Test [IAT]), lower-limb power (Five-Jump Test [5JT], Squat Jump [SJ], Countermovement Jump [CMJ]), and endurance-intensive fitness. Enjoyment and session-RPE were recorded after each training session. Both groups improved across all physical measures (main effect of time, p < 0.0001). Significant time × group interactions favored RCOD for THT (~1.6%), IAT (~1.1%), 5JT (~2.3%), CMJ (~5.2%), and SJ (~6.3%), with no overall main effect of group. Enjoyment was consistently higher in the RCOD group (p < 0.0001), while session-RPE did not differ between groups. In youth soccer, both LRST and RCOD effectively enhance physical performance. However, RCOD appears more effective for improving pre-planned COD and explosive performance while eliciting greater enjoyment without increasing perceived exertion. Incorporating structured RCOD training alongside linear sprint work may represent a practical strategy to optimize physical development and sustain player engagement.