Plyometrics vs PAPE Training in Football: Effects on Agility, Explosive Power and Speed

The goal of this clinical trial is to compare the effects of 8 week plyometric training and post-activation performance enhancement (PAPE) training on explosive power, agility, acceleration and sprint speed, muscle strength and flexibility in healthy male semi-professional football players aged 18-35. The main questions it aims to answer are: Does PAPE training have effects on performance metrics of football players when planned and applied long-term (8 weeks)? Does long term PAPE training improve agility, acceleration and speed, flexibility, vertical jump height, and muscle strength more effectively than Plyometric training? Is there a significant difference in performance gains between PAPE and plyometric training compared to a control group receiving only routine football training? Researchers will compare a plyometric training group, a PAPE training group, and a control group to determine which method most effectively enhances football-specific performance outcomes. Participants will: * Be randomly assigned to one of three groups (Plyometric, PAPE, or Control) * Continue their routine football training as usual * Receive additional training sessions applied immediately after warm-up and before continuing regular team training alongside the Control group (for PAPE and Plyometric group) * Undergo an 8-week training program (3 times per week for Plyometric and PAPE groups) Assessments will be conducted at baseline, week 4, and week 8, including: * Vertical Jump Test (explosive power) * 30-Meter Sprint Test, including 10-meter acceleration recording * Illinois Agility Test * Isometric strength measurements of quadriceps, hamstrings, and gastrocnemius using a handheld dynamometer * Sit and Reach Test and Modified Thomas Test (flexibility) In addition, all participants will complete a sociodemographic and lifestyle assessment form capturing: Age, height, weight, BMI Football experience and playing position Education level, employment status Sleep duration, training frequency, and training intensity Smoking and alcohol use status.