The effect of functional resistance exercises on enhancing physical performance and competitive ability of under-21 football players

Abstract

This study aims to investigate the effect of functional resistance training on enhancing physical performance and competitive ability among under-21 soccer players. The experimental method was adopted using a one-group pretest–posttest design on a sample of 20 players from Diyala Sports Club. Participants underwent an 8-week training program (3 sessions per week) consisting of functional exercises with free weights, medicine balls, and resistance bands, targeting muscle strength, balance, and endurance.

The results revealed statistically significant differences (p ≤ 0.05) between pre- and post-tests in all physical variables. Balance improved by 47.8%, muscular strength by 21.5%, and endurance by 36.7%. These findings highlight the effectiveness of functional resistance training in improving the physical capabilities of young soccer players and support its integration into training programs to enhance competitive performance.