Effects of Strength Training Combined with Specific Plyometric exercises on body composition, vertical jump height and lower limb strength development in elite male handball players: a case study

Abstract

The purpose of the present study was to identify the effects of a strength training program combined with specific plyometric exercises on body composition, vertical jump (VJ) height and strength development of lower limbs in elite male handball players. A 12-week program with combined strength and specific plyometric exercises was carried out for 7 weeks. Twelve elite male handball players (age: 21.6 ± 1.73) competing in the Portuguese Major League participated in the study. Besides the anthropometric measurements, several standardized jump tests were applied to assess VJ performance together with the strength development of the lower limbs in an isokinetic setting. No significant changes were found in body circumferences and diameters. Body fat content and fat mass decreased by 16.4 and 15.7% respectively, while lean body mass increased by 2.1%. Despite small significance, there was in fact an increase in squat jump (SJ), counter movement jump (CMJ) and 40 consecutive jumps after the training period (6.1, 3.8 and 6.8%, respectively). After the applied protocol, peak torque increased in lower limb extension and flexion in the majority of the movements assessed at 90ºs-1. Consequently, it is possible to conclude that combining general strength-training with plyometric exercises can not only increase lower limb strength and improve VJ performance but also reduce body fat content.

Resistance Training and Handball Players’ Isokinetic, Isometric and Maximal Strength, Muscle Power and Throwing Ball Velocity: A Systematic Review and Meta-Analysis

“…Gorostiaga et al [15], for instance, found gains of 13% and 9% in leg extensor and flexor muscles, respectively, after a 6-week period of heavy training. Similarly, Carvalho et al [24] showed an improvement in the peak torque of thigh muscles and concentric ratio after a 4-week heavy training program. Likewise, most strength variables increased between the two moments of assessment; however, the most significant differences were found with the knee isometric left antagonist (11.4%), eccentric left agonist (9.6%), isometric right agonist (8%) and eccentric right antagonist (6.6%).…”

“…The initial search yielded 2570 studies. Finally, after deleting duplicates and based on inclusion/exclusion criteria, 18 studies [5][6][7][8][9][10][13][14][15]17,[19][20][21][22][23][24][25][26] were retained in the present systematic review and meta-analysis ( Figure 1). The main features of the studies are presented in Table 2.…”

To Compare the Effects of Sprint and Plyometric Training Program on Anaerobic Power and Agility in Collegiate Male Football Players

“…12 This action of deceleration to acceleration is known as the stretch-shortening cycle. A greater power output can be found when the stretch-shortening cycle is used because of the efficiency gained by releasing elastic energy stored in the muscles.…”

Comparing the Effects of Plyometric Training with and without Vessel Occlusion on Electromyographic Parameters

“…The effects of strength training together with limitation in blood flow seems to be an outcome of the consistency between the blood occlusion (external cuff pressure), the muscle's electric activity (rise in signaling electromyography), and exhaustion level (which could be continuous) [9]. Carvalho et al studied 12 handball players aged 21 during 12 weeks of strength training accompanied by plyometric exercises and found a significant rise in their records in squat jump, long jump, and 40 subsequent jumps [10].…”