Pengaruh Latihan Eksentrik terhadap Performa Sepak Bola: Systematic Literature Review
Abstract
This systematic review aims to evaluate the effects of eccentric resistance training on muscle strength and physical performance in football players. Modern football demands high neuromuscular capacity to generate and absorb force during sprinting and changes of direction (COD), making eccentric ability an important component of performance. The literature search followed PRISMA guidelines in Scopus, PubMed, and Web of Science for publications from 2020 to 2025, with PICOS-based criteria for male players from youth to professional levels. Seven studies met the inclusion criteria, with intervention durations of 4–12 weeks, including Nordic hamstring, flywheel inertial training, Copenhagen adduction, and eccentric free-weight training. The results showed consistent improvements in maximal strength, eccentric hamstring strength, and torque production. COD performance and countermovement jump (CMJ) also improved. However, sprint results were heterogeneous, influenced by acute muscle soreness and a lack of integration with speed-specific training. Overall, eccentric training is effective in improving neuromuscular capacity and is worth integrating into football conditioning programs. Further research is expected to explore optimal dose-response relationships and combinations of eccentric training methods.
Downloads
Download data is not yet available.
References
Abade, E., Gonçalves, B., Figueira, B., Santos, S., & Coutinho, D. (2025). Impact of Eccentric Exercises on Soccer Players’ External Load, Muscle Soreness and Physical Performance: A Comparative Study of Pre and Post-Training Routines. Journal of Science in Sport and Exercise, 7(4), 409–421. https://doi.org/10.1007/s42978-024-00315-7
Adıgüzel, N. S., Koç, M., Öztürk, B., Engin, H., Karaçam, A., Canlı, U., Orhan, B. E., & Aldhahi, M. I. (2024). The Effect of the Nordic Hamstring Curl Training Program on Athletic Performance in Young Football Players. Applied Sciences, 14(22), 10249. https://doi.org/10.3390/app142210249
Barthelemy, B., Ravé, G., Govindasamy, K., Ali, A., Del Coso, J., Demeaux, J., Bideau, B., & Zouhal, H. (2024). Impact of Technical-Tactical and Physical Performance on the Match Outcome in Professional Soccer: A Case Study. Journal of Human Kinetics. https://doi.org/10.5114/jhk/185933
Benford, J., Hughes, J., Waldron, M., & Theis, N. (2021). Concentric versus eccentric training: Effect on muscle strength, regional morphology, and architecture. Translational Sports Medicine, 4(1), 46–55. https://doi.org/10.1002/tsm2.197
Bright, T. E., Handford, M. J., Mundy, P., Lake, J., Theis, N., & Hughes, J. D. (2023). Building for the Future: A Systematic Review of the Effects of Eccentric Resistance Training on Measures of Physical Performance in Youth Athletes. Sports Medicine, 53(6), 1219–1254. https://doi.org/10.1007/s40279-023-01843-y
Buonsenso, A., Centorbi, M., Iuliano, E., Di Martino, G., Della Valle, C., Fiorilli, G., Calcagno, G., & Di Cagno, A. (2023). A Systematic Review of Flywheel Training Effectiveness and Application on Sport Specific Performances. Sports, 11(4), 76. https://doi.org/10.3390/sports11040076
Cancino-Jiménez, J., Tapia-Contreras, V., Nuñez-Coronado, O., Faúndez-Pozo, D., Retamal-Espinoza, M., Arriagada-Tarifeño, D., Cifuentes-Silva, E., & Aedo-Muñoz, E. (2024). Differences in the effects of “Nordic Hamstring exercises” vs. “Eccentric Exercises” Protocols on Hamstring Strength in amateur soccer players universita. Retos, 62, 295–303. https://doi.org/10.47197/retos.v62.107946
Chaabene, H., Prieske, O., Negra, Y., & Granacher, U. (2018). Change of Direction Speed: Toward a Strength Training Approach with Accentuated Eccentric Muscle Actions. Sports Medicine, 48(8), 1773–1779. https://doi.org/10.1007/s40279-018-0907-3
De Dios-Álvarez, V., Rey, E., Padrón-Cabo, A., & Castellano, J. (2025). Impact of Weekly Eccentric Overload Training on Locomotor and Mechanical Performance in Youth Soccer Players. Journal of Sports Science and Medicine, 351–362. https://doi.org/10.52082/jssm.2025.351
Douglas, J., Pearson, S., Ross, A., & McGuigan, M. (2017). Chronic Adaptations to Eccentric Training: A Systematic Review. Sports Medicine, 47(5), 917–941. https://doi.org/10.1007/s40279-016-0628-4
Emirzeoğlu, M., Fırat, T., & Ülger, Ö. (2021). The effects of eccentric training on hamstring muscle architecture: A systematic review. Kinesiology, 53(1), 141–153. https://doi.org/10.26582/k.53.1.17
Ferrini, M., Asian-Clemente, J., Bagattini, G., & Suarez-Arrones, L. (2025). A Combined 7-Week Strength and Power Training: Effects on Body Composition, Strength, Speed, and Agility in U14 and U16 Youth Elite Soccer Players. Applied Sciences, 15(5), 2470. https://doi.org/10.3390/app15052470
Franchi, M. V., Reeves, N. D., & Narici, M. V. (2017). Skeletal Muscle Remodeling in Response to Eccentric vs. Concentric Loading: Morphological, Molecular, and Metabolic Adaptations. Frontiers in Physiology, 8, 447. https://doi.org/10.3389/fphys.2017.00447
Gheller, R. G., Kons, R. L., Pupo, J. D., & Detanico, D. (2023). Effect of Vertical Jump and Sprint Training on Power and Speed Performance Transfer. Motor Control, 27(2), 373–401. https://doi.org/10.1123/mc.2022-0103
Gillen, Z. M., Jahn, L. E., Shoemaker, M. E., McKay, B. D., Mendez, A. I., Bohannon, N. A., & Cramer, J. T. (2019). Effects of Eccentric Preloading on Concentric Vertical Jump Performance in Youth Athletes. Journal of Applied Biomechanics, 35(5), 327–335. https://doi.org/10.1123/jab.2018-0340
González-Jarrín, P., Fernández-Fernández, J., García-Tormo, J. V., & Gutiérrez García, C. (2025). Neuromuscular Performance of High-Level Football Goalkeepers by Age Category and Sex: A Systematic Review. Journal of Functional Morphology and Kinesiology, 10(4), 398. https://doi.org/10.3390/jfmk10040398
Hayman, O., Ansdell, P., Angius, L., Thomas, K., Horsbrough, L., Howatson, G., Kidgell, D. J., Škarabot, J., & Goodall, S. (2024). Changes in motor unit behaviour across repeated bouts of eccentric exercise. Experimental Physiology, 109(11), 1896–1908. https://doi.org/10.1113/EP092070
Heales, L. J., Badya, R., Ziegenfuss, B., Hug, F., Coombes, J. S., Van Den Hoorn, W., Tucker, K., & Coombes, B. K. (2018). Shear-wave velocity of the patellar tendon and quadriceps muscle is increased immediately after maximal eccentric exercise. European Journal of Applied Physiology, 118(8), 1715–1724. https://doi.org/10.1007/s00421-018-3903-2
Hou, K., & Wang, B. (2023). Influences Of Eccentric Contraction Training On Soccer Player’s Speed. Revista Brasileira de Medicina Do Esporte, 29, e2022_0608. https://doi.org/10.1590/1517-8692202329012022_0608
Khortabi, A., Cancela Carral, J. M., Rezavandzayeri, F., & Vila Suarez, H. (2024). The effect of resistance training focused on eccentric phase and interval exercises in young football players. Retos, 58, 1079–1086. https://doi.org/10.47197/retos.v58.104084
Maeo, S., Shan, X., Otsuka, S., Kanehisa, H., & Kawakami, Y. (2018). Neuromuscular Adaptations to Work-matched Maximal Eccentric versus Concentric Training. Medicine & Science in Sports & Exercise, 50(8), 1629–1640. https://doi.org/10.1249/MSS.0000000000001611
Marzilger, R., Bohm, S., Mersmann, F., & Arampatzis, A. (2019). Effects of Lengthening Velocity During Eccentric Training on Vastus Lateralis Muscle Hypertrophy. Frontiers in Physiology, 10, 957. https://doi.org/10.3389/fphys.2019.00957
Pedley, J. S., Lloyd, R. S., Read, P. J., Moore, I. S., Myer, G. D., & Oliver, J. L. (2022). A Novel Method to Categorize Stretch-Shortening Cycle Performance Across Maturity in Youth Soccer Players. Journal of Strength & Conditioning Research, 36(9), 2573–2580. https://doi.org/10.1519/JSC.0000000000003900
Pippas, C., Gioftsos, G., Korakakis, V., & Serner, A. (2025). Strength effects of the Copenhagen adduction exercise vs an adductor squeeze exercise in male football players – A randomized controlled trial. Science and Medicine in Football, 9(4), 382–391. https://doi.org/10.1080/24733938.2024.2419659
Raya-González, J., Prat-Luri, A., López-Valenciano, A., Sabido, R., & Hernández-Davó, J. (2021). Effects of Flywheel Resistance Training on Sport Actions. A Systematic Review and Meta-Analysis. Journal of Human Kinetics, 77, 191–204. https://doi.org/10.2478/hukin-2021-0020
Rodríguez-Marroyo, J. A., Blanco, P., Foster, C., Villa, J. G., & Carballo-Leyenda, B. (2023). Expanding Knowledge About the Effect of Measurement Time on Session Rating of Perceived Exertion. Journal of Strength & Conditioning Research, 37(1), 230–233. https://doi.org/10.1519/JSC.0000000000004198
Rodríguez‐Rosell, D., Pareja‐Blanco, F., Aagaard, P., & González‐Badillo, J. J. (2018). Physiological and methodological aspects of rate of force development assessment in human skeletal muscle. Clinical Physiology and Functional Imaging, 38(5), 743–762. https://doi.org/10.1111/cpf.12495
Ruas, C. V., Taylor, J. L., Latella, C., Haff, G. G., & Nosaka, K. (2025). Neuromuscular characteristics of eccentric, concentric and isometric contractions of the knee extensors. European Journal of Applied Physiology, 125(3), 671–686. https://doi.org/10.1007/s00421-024-05626-9
Segers, N., Waldron, M., Howe, L. P., Patterson, S. D., Moran, J., Jones, B., Kidgell, D. J., & Tallent, J. (2022). Slow-Speed Compared With Fast-Speed Eccentric Muscle Actions Are Detrimental to Jump Performance in Elite Soccer Players In-Season. International Journal of Sports Physiology and Performance, 17(9), 1425–1431. https://doi.org/10.1123/ijspp.2021-0542
Smajla, D., Kozinc, Ž., & Šarabon, N. (2022). Associations between lower limb eccentric muscle capability and change of direction speed in basketball and tennis players. PeerJ, 10, e13439. https://doi.org/10.7717/peerj.13439
Touron, J., Costes, F., Coudeyre, E., Perrault, H., & Richard, R. (2021). Aerobic Metabolic Adaptations in Endurance Eccentric Exercise and Training: From Whole Body to Mitochondria. Frontiers in Physiology, 11, 596351. https://doi.org/10.3389/fphys.2020.596351
Wing, C. E., Turner, A. N., & Bishop, C. J. (2020). Importance of Strength and Power on Key Performance Indicators in Elite Youth Soccer. Journal of Strength and Conditioning Research, 34(7), 2006–2014. https://doi.org/10.1519/JSC.0000000000002446
Zhang, Y., Zhuang, Y., Zhang, L., & Sun, M. (2024). The impact of eccentric training on athlete movement speed: A systematic review. Frontiers in Physiology, 15, 1492023. https://doi.org/10.3389/fphys.2024.1492023
Adıgüzel, N. S., Koç, M., Öztürk, B., Engin, H., Karaçam, A., Canlı, U., Orhan, B. E., & Aldhahi, M. I. (2024). The Effect of the Nordic Hamstring Curl Training Program on Athletic Performance in Young Football Players. Applied Sciences, 14(22), 10249. https://doi.org/10.3390/app142210249
Barthelemy, B., Ravé, G., Govindasamy, K., Ali, A., Del Coso, J., Demeaux, J., Bideau, B., & Zouhal, H. (2024). Impact of Technical-Tactical and Physical Performance on the Match Outcome in Professional Soccer: A Case Study. Journal of Human Kinetics. https://doi.org/10.5114/jhk/185933
Benford, J., Hughes, J., Waldron, M., & Theis, N. (2021). Concentric versus eccentric training: Effect on muscle strength, regional morphology, and architecture. Translational Sports Medicine, 4(1), 46–55. https://doi.org/10.1002/tsm2.197
Bright, T. E., Handford, M. J., Mundy, P., Lake, J., Theis, N., & Hughes, J. D. (2023). Building for the Future: A Systematic Review of the Effects of Eccentric Resistance Training on Measures of Physical Performance in Youth Athletes. Sports Medicine, 53(6), 1219–1254. https://doi.org/10.1007/s40279-023-01843-y
Buonsenso, A., Centorbi, M., Iuliano, E., Di Martino, G., Della Valle, C., Fiorilli, G., Calcagno, G., & Di Cagno, A. (2023). A Systematic Review of Flywheel Training Effectiveness and Application on Sport Specific Performances. Sports, 11(4), 76. https://doi.org/10.3390/sports11040076
Cancino-Jiménez, J., Tapia-Contreras, V., Nuñez-Coronado, O., Faúndez-Pozo, D., Retamal-Espinoza, M., Arriagada-Tarifeño, D., Cifuentes-Silva, E., & Aedo-Muñoz, E. (2024). Differences in the effects of “Nordic Hamstring exercises” vs. “Eccentric Exercises” Protocols on Hamstring Strength in amateur soccer players universita. Retos, 62, 295–303. https://doi.org/10.47197/retos.v62.107946
Chaabene, H., Prieske, O., Negra, Y., & Granacher, U. (2018). Change of Direction Speed: Toward a Strength Training Approach with Accentuated Eccentric Muscle Actions. Sports Medicine, 48(8), 1773–1779. https://doi.org/10.1007/s40279-018-0907-3
De Dios-Álvarez, V., Rey, E., Padrón-Cabo, A., & Castellano, J. (2025). Impact of Weekly Eccentric Overload Training on Locomotor and Mechanical Performance in Youth Soccer Players. Journal of Sports Science and Medicine, 351–362. https://doi.org/10.52082/jssm.2025.351
Douglas, J., Pearson, S., Ross, A., & McGuigan, M. (2017). Chronic Adaptations to Eccentric Training: A Systematic Review. Sports Medicine, 47(5), 917–941. https://doi.org/10.1007/s40279-016-0628-4
Emirzeoğlu, M., Fırat, T., & Ülger, Ö. (2021). The effects of eccentric training on hamstring muscle architecture: A systematic review. Kinesiology, 53(1), 141–153. https://doi.org/10.26582/k.53.1.17
Ferrini, M., Asian-Clemente, J., Bagattini, G., & Suarez-Arrones, L. (2025). A Combined 7-Week Strength and Power Training: Effects on Body Composition, Strength, Speed, and Agility in U14 and U16 Youth Elite Soccer Players. Applied Sciences, 15(5), 2470. https://doi.org/10.3390/app15052470
Franchi, M. V., Reeves, N. D., & Narici, M. V. (2017). Skeletal Muscle Remodeling in Response to Eccentric vs. Concentric Loading: Morphological, Molecular, and Metabolic Adaptations. Frontiers in Physiology, 8, 447. https://doi.org/10.3389/fphys.2017.00447
Gheller, R. G., Kons, R. L., Pupo, J. D., & Detanico, D. (2023). Effect of Vertical Jump and Sprint Training on Power and Speed Performance Transfer. Motor Control, 27(2), 373–401. https://doi.org/10.1123/mc.2022-0103
Gillen, Z. M., Jahn, L. E., Shoemaker, M. E., McKay, B. D., Mendez, A. I., Bohannon, N. A., & Cramer, J. T. (2019). Effects of Eccentric Preloading on Concentric Vertical Jump Performance in Youth Athletes. Journal of Applied Biomechanics, 35(5), 327–335. https://doi.org/10.1123/jab.2018-0340
González-Jarrín, P., Fernández-Fernández, J., García-Tormo, J. V., & Gutiérrez García, C. (2025). Neuromuscular Performance of High-Level Football Goalkeepers by Age Category and Sex: A Systematic Review. Journal of Functional Morphology and Kinesiology, 10(4), 398. https://doi.org/10.3390/jfmk10040398
Hayman, O., Ansdell, P., Angius, L., Thomas, K., Horsbrough, L., Howatson, G., Kidgell, D. J., Škarabot, J., & Goodall, S. (2024). Changes in motor unit behaviour across repeated bouts of eccentric exercise. Experimental Physiology, 109(11), 1896–1908. https://doi.org/10.1113/EP092070
Heales, L. J., Badya, R., Ziegenfuss, B., Hug, F., Coombes, J. S., Van Den Hoorn, W., Tucker, K., & Coombes, B. K. (2018). Shear-wave velocity of the patellar tendon and quadriceps muscle is increased immediately after maximal eccentric exercise. European Journal of Applied Physiology, 118(8), 1715–1724. https://doi.org/10.1007/s00421-018-3903-2
Hou, K., & Wang, B. (2023). Influences Of Eccentric Contraction Training On Soccer Player’s Speed. Revista Brasileira de Medicina Do Esporte, 29, e2022_0608. https://doi.org/10.1590/1517-8692202329012022_0608
Khortabi, A., Cancela Carral, J. M., Rezavandzayeri, F., & Vila Suarez, H. (2024). The effect of resistance training focused on eccentric phase and interval exercises in young football players. Retos, 58, 1079–1086. https://doi.org/10.47197/retos.v58.104084
Maeo, S., Shan, X., Otsuka, S., Kanehisa, H., & Kawakami, Y. (2018). Neuromuscular Adaptations to Work-matched Maximal Eccentric versus Concentric Training. Medicine & Science in Sports & Exercise, 50(8), 1629–1640. https://doi.org/10.1249/MSS.0000000000001611
Marzilger, R., Bohm, S., Mersmann, F., & Arampatzis, A. (2019). Effects of Lengthening Velocity During Eccentric Training on Vastus Lateralis Muscle Hypertrophy. Frontiers in Physiology, 10, 957. https://doi.org/10.3389/fphys.2019.00957
Pedley, J. S., Lloyd, R. S., Read, P. J., Moore, I. S., Myer, G. D., & Oliver, J. L. (2022). A Novel Method to Categorize Stretch-Shortening Cycle Performance Across Maturity in Youth Soccer Players. Journal of Strength & Conditioning Research, 36(9), 2573–2580. https://doi.org/10.1519/JSC.0000000000003900
Pippas, C., Gioftsos, G., Korakakis, V., & Serner, A. (2025). Strength effects of the Copenhagen adduction exercise vs an adductor squeeze exercise in male football players – A randomized controlled trial. Science and Medicine in Football, 9(4), 382–391. https://doi.org/10.1080/24733938.2024.2419659
Raya-González, J., Prat-Luri, A., López-Valenciano, A., Sabido, R., & Hernández-Davó, J. (2021). Effects of Flywheel Resistance Training on Sport Actions. A Systematic Review and Meta-Analysis. Journal of Human Kinetics, 77, 191–204. https://doi.org/10.2478/hukin-2021-0020
Rodríguez-Marroyo, J. A., Blanco, P., Foster, C., Villa, J. G., & Carballo-Leyenda, B. (2023). Expanding Knowledge About the Effect of Measurement Time on Session Rating of Perceived Exertion. Journal of Strength & Conditioning Research, 37(1), 230–233. https://doi.org/10.1519/JSC.0000000000004198
Rodríguez‐Rosell, D., Pareja‐Blanco, F., Aagaard, P., & González‐Badillo, J. J. (2018). Physiological and methodological aspects of rate of force development assessment in human skeletal muscle. Clinical Physiology and Functional Imaging, 38(5), 743–762. https://doi.org/10.1111/cpf.12495
Ruas, C. V., Taylor, J. L., Latella, C., Haff, G. G., & Nosaka, K. (2025). Neuromuscular characteristics of eccentric, concentric and isometric contractions of the knee extensors. European Journal of Applied Physiology, 125(3), 671–686. https://doi.org/10.1007/s00421-024-05626-9
Segers, N., Waldron, M., Howe, L. P., Patterson, S. D., Moran, J., Jones, B., Kidgell, D. J., & Tallent, J. (2022). Slow-Speed Compared With Fast-Speed Eccentric Muscle Actions Are Detrimental to Jump Performance in Elite Soccer Players In-Season. International Journal of Sports Physiology and Performance, 17(9), 1425–1431. https://doi.org/10.1123/ijspp.2021-0542
Smajla, D., Kozinc, Ž., & Šarabon, N. (2022). Associations between lower limb eccentric muscle capability and change of direction speed in basketball and tennis players. PeerJ, 10, e13439. https://doi.org/10.7717/peerj.13439
Touron, J., Costes, F., Coudeyre, E., Perrault, H., & Richard, R. (2021). Aerobic Metabolic Adaptations in Endurance Eccentric Exercise and Training: From Whole Body to Mitochondria. Frontiers in Physiology, 11, 596351. https://doi.org/10.3389/fphys.2020.596351
Wing, C. E., Turner, A. N., & Bishop, C. J. (2020). Importance of Strength and Power on Key Performance Indicators in Elite Youth Soccer. Journal of Strength and Conditioning Research, 34(7), 2006–2014. https://doi.org/10.1519/JSC.0000000000002446
Zhang, Y., Zhuang, Y., Zhang, L., & Sun, M. (2024). The impact of eccentric training on athlete movement speed: A systematic review. Frontiers in Physiology, 15, 1492023. https://doi.org/10.3389/fphys.2024.1492023
Published
2025-09-30
Section
Artikel
This work is licensed under a Creative Commons Attribution-ShareAlike 4.0 International License.
