Research on the Effect of an Experimental Model of Self-Preparation with Bodyweight Exercises

In 2020, the COVID-19 pandemic challenged human abilities in all aspects. The situation required urgent measures to avoid the disease in all countries. Therefore, we developed a model for maintaining sports shape which satisfied the new setting of training routine of junior football players at PFC Levski U15. Bodyweight exercises (isometric, dynamic, isometric-dynamic) were included in the program. The emphasis of the conducted preparation was on its impact on all muscle groups and therefore the maintenance of the sports shape. Descriptive statistics of the results were performed after the testing of footballers from U15 team at Youth Academy ‘Levski’ before (in January and February 2020) and after the model for identifying the significant differences after the implemented model of training. It was proven that the model helps sustain sports shape in several aspects related to speed abilities as there was no significant difference in most of the results. Differences were identified in two tests – coordination and explosive power of lower limbs in the vertical plane. In conclusion, the data shows that isometric, isometric-dynamic, and dynamic exercises cause different but corresponding adaptations. Isometric training is more effective for increasing the maximal strength, while dynamic and isometric-dynamic training enhance the speed and functional characteristics of the muscles. Therefore, optimal training development must combine the two approaches with the addition of isometric-dynamic exercises, considering the specific aims, the level of training and individual features of the athletes.