Effects of Elastic Band Based Plyometric Exercise on Explosive Muscular Performance and Change of Direction Abilities of Male Team Handball Players

Abstract

This study examined the effects of incorporating 8 weeks of bi-weekly lower limb elastic band based loaded plyometric training into the in-season regimen of junior handball players. Participants were assigned between control (n = 15, age: 18.1 ± 0.5 years, body mass: 73.7 ± 13.9 kg, height: 1.82 ± 0.06 m, body fat: 14.4 ± 6.0%) and experimental groups (n = 14, age: 17.7 ± 0.3 years, body mass: 76.8 ± 10.7 kg, height: 1.83 ± 0.04 m, body fat: 13.4 ± 3.8%). Measures obtained before and after the intervention included a cycle ergometer force-velocity test, squat and countermovement jump characteristics, sprints times, repeated change of direction and change of direction tests (COD), a 1-RM half-back squat, and anthropometric estimates of limb volumes. Gains in the experimental group relative to controls included absolute muscle power (W) (Δ 23.1%; p < 0.05; ES = 0.565), relative muscle power (W.kg–1) (Δ 22.1%; p < 0.05; ES = 0.573), sprint times over 5 and 30 m (Δ−8.7%; p < 0.01; ES = 0.921 and Δ−7.2%; p < 0.05; ES = 0.573, respectively), COD times (Δ−9.2%; p < 0.05; ES = 0.561) and all repeated COD parameters except the fatigue index. However, a significant improvement by time interaction was observed in both groups on some anthropometric parameters (leg muscle volume and surface section thigh max), 1-RM half- back squat and vertical jump performance. We conclude that bi-weekly elastic band-loaded plyometric training improves the ability to sprint, COD and repeated COD relative to regular training, and thus it can be recommended to young male team handball players as a new method of plyometric training to improve important elements of their physical performance.

Effects of Plyometric and Short Sprint with Change-of-Direction Training in Male U17 Soccer Players

“…There are few studies evaluating jump performance after a combined PSSCoD training program. Our data are in accordance with the existing literature, which has reported improved jump performance after several programs, including combined PSSCoD training, plyometric training with and without external load, change-of-direction training, and resistance training [1,9,19,20,[22][23][24][25]31,33].…”

“…Subsequently, participants performed a vertical jump by driving themselves up, keeping straight legs throughout the flight time. The CMJ was similar but began from upright, followed by a downward movement to a knee angle of 90 • then a maximal upwards jump [23]. One minute of rest was allowed between the three trials of each test.…”

“…One minute of rest was allowed between the three trials of each test. The best jump performance from the SJ and CMJ was used in subsequent analyses [23].…”

The Effects of Loaded Plyometrics and Short Sprints in U19 Male Soccer Players in Tunisia

“…Our findings are in accordance with existing literature, which has reported improved sprint performance after several programs, including LPaSS training [24], loaded plyometric training [17,18,28], and loaded sprint training [20,21,47]. Recently, Hammami et al [24] examined the effects of 10-week LPaSS training in male U17 soccer players and noted improved sprint performance over 5, 10, 20, 30, and 40 m. Moreover, Kargarfard et al [28] observed improved 30 m sprint times following unloaded plyometric and short sprints training in U19 male soccer players. Indeed, gains in sprint performance as a result of unloaded plyometric and short sprints training in male U15 soccer players have previously been observed [27].…”

“…All participants also participated in weekly 60 min school physical education sessions. The planning of training time (technical-tactical and physical) is frequently used in research that has studied the effects of one type of training program on the athletic performance of participants [27,28]. Strength and conditioning training was performed twice a week.…”