Vibration vs. Nonvibration Foam Rolling and Performance
A randomised controlled trial
Can adding vibration to foam rolling boost your soccer performance more than regular foam rolling? Well, this study offers some insights.
PMID: 40030119
Key Points
Overview
The study titled "Effects of 6-Week Vibration vs. Non-vibration Foam Rolling on Performance-Related Physical Fitness Parameters in Young Male Soccer Players: A Randomised Controlled Trial" aimed to compare the effects of vibration foam rolling (VFR) and non-vibration foam rolling (FR) over six weeks on key physical fitness parameters in young male soccer players.
Aim
To investigate how 6 weeks of vibration foam rolling versus non-vibration foam rolling affects reaction time, agility, sprint speed, and anaerobic power in young male soccer players.
Methods
Participants: 36 young male soccer players (average age ~15.5 years).
Groups: Randomly assigned to VFR (n=12), FR (n=12), or control group (CG, n=12).
Intervention: VFR and FR groups performed foam rolling 3 times per week for 6 weeks, 3 sets of 30 seconds per muscle or body side.
Measurements:
Reaction time (dominant lower extremity)
Agility (T-test)
Sprint (20-m sprint test)
Anaerobic power (Wingate test)
Related
Results
Reaction Time: VFR group showed significant improvement compared to both FR and control groups, reducing reaction time by approximately 2 seconds.
Agility: Both VFR and FR groups improved agility compared to controls, with VFR showing slightly greater gains.
Sprint Performance: Both VFR and FR groups improved sprint times compared to controls, with similar magnitude.
Anaerobic Power: No significant differences were reported between groups.
Conclusions
Both vibration foam rolling and traditional foam rolling over 6 weeks enhanced agility and sprint performance in young soccer players.
Vibration foam rolling was more effective than non-vibration foam rolling in improving lower-extremity reaction time.
Foam rolling, especially with vibration, can be a valuable tool for strength and conditioning coaches looking to improve soccer players' physical performance.
Practical Takeaways
Incorporating vibration foam rolling into regular training can lead to better reaction times and slightly better agility improvements compared to standard foam rolling.
Both types of foam rolling help improve sprint speed and agility over 6 weeks.
Using vibration foam rollers 3 times per week for short bouts (3 × 30 seconds per muscle group) is an effective, time-efficient intervention.
Vibration foam rolling may enhance neuromuscular activation and muscle relaxation more than non-vibration foam rolling, contributing to performance gains.
Coaches should consider including vibration foam rolling in warm-up or recovery routines to optimise lower limb performance in young soccer players.
Summary
This randomised controlled trial provides robust evidence that 6 weeks of vibration foam rolling outperforms non-vibration foam rolling in improving reaction time, with both methods enhancing agility and sprint performance in young male soccer players. For athletes looking to boost physical fitness parameters relevant to soccer, vibration foam rolling offers a superior option to traditional foam rolling, making it a practical addition to training programs aimed at enhancing speed, agility, and neuromuscular readiness.
Reference
Secer E, Kaya DO. Effects of 6-Week Vibration vs. Nonvibration Foam Rolling on Performance-Related Physical Fitness Parameters in Young Male Soccer Players: A Randomized Controlled Trial. J Strength Cond Res. 2025 May 1;39(5):e647-e658. doi: 10.1519/JSC.0000000000005062. Epub 2025 Mar 4. PMID: 40030119.