Abstract

Background: Sedentary lifestyles among youth are associated with increased risks of obesity and cardio metabolic diseases. Recreational soccer, as a non-competitive and enjoyable physical activity, may offer a practical intervention to improve multiple health indices in untrained youth. However, the optimal frequency of participation for maximizing these benefits remains unclear. Objective: This study examined the effects of different frequencies of recreational soccer participation on body composition, cardiovascular health, flexibility, and physical performance in untrained collegiate youth. Methods: Fifty-six collegiate students (aged 17–21) with at least one year of recreational soccer experience were randomized into four groups: Control, 1 day/week (1DPW), 2 days/week (2DPW), and 3 days/week (3DPW) of small-sided recreational soccer games for eight weeks. Health indices assessed pre- and post-intervention included fat mass, fat-free mass (FFM), forced vital capacity (FVC), blood pressure, flexibility (sit-and-reach test), explosive strength (vertical jump), sprinting speed, and heart rate. Data were analysed using mixed ANOVA with post hoc tests. Results: Higher soccer frequency (3DPW) significantly increased FFM and improved vertical jump and sprint performance compared to lower frequencies and control (p < 0.05). Flexibility improved significantly in the 2DPW and 3DPW groups, while minimal changes were observed in the 1DPW and control groups. Fat mass reduction was most pronounced in the 1DPW and 2DPW groups, suggesting a benefit of moderate frequency for fat loss, likely due to optimal recovery and session intensity. Systolic and diastolic blood pressure decreased significantly across all intervention groups, with no additional benefit observed beyond 2DPW. No significant changes were found in FVC or heart rate across groups. Conclusion: Recreational soccer is an effective strategy for improving body composition, flexibility, cardiovascular health, and physical performance in untrained youth. Moderate participation frequencies (1–2 days/week) yield optimal fat reduction and flexibility gains, while higher frequencies (3 days/week) further enhance muscle mass and athletic performance. These findings support the implementation of personalized, enjoyable physical activity regimens to promote youth health and prevent lifestyle-related diseases.