Background and Objective: Evidence regarding the effectiveness of microdosing plyometric training compared with traditional training in young female volleyball players is limited. This study compared the effects of four weeks of equal-volume plyometric training distributed traditionally or through microdosing on jumping performance, reactive strength, speed, and change of direction.
Methods: Twenty-four young female volleyball players (age: 17 ± 1 years; body mass index: 19.9 ± 0.5 kg/m²; training experience: 5 ± 2 years) were randomly assigned to two groups of 12. Weekly training volume was equal, comprising 80, 82, 84, and 88 plyometric repetitions during the first four weeks. The traditional group completed training in one weekly session, whereas the microdosing group trained across three weekly sessions. Squat jump(SJ), countermovement jump(CMJ), reactive strength index(RSI), 5-m sprint, and 505 change-of-direction performance were assessed before and after the intervention. Data were analyzed using analysis of covariance and paired-samples t-tests.
Results:CMJ height increased by 6.91% in the microdosing group and 1.31% in the traditional group, with a significant between-group difference (P=0.007, ηp²=0.301). RSI increased by 9.50% and 2.34%, respectively, also favoring microdosing (P=0.006, ηp²=0.311). No significant between-group differences were found for SJ (P=0.344), 5-m sprint (P=0.674), or the 505 test (P=0.592).
Conclusion: Distributing equal-volume plyometric training across three weekly sessions resulted in greater improvements in CMJ and RSI than performing the same volume in one session. However, no significant advantages were observed for SJ, sprint speed, or change-of-direction performance. Microdosing may therefore be a practical strategy for improving selected explosive performance outcomes in young female volleyball players.