The effects of upper and lower limb elastic band training on the change of direction, jump, power, strength and repeated sprint ability performance in adolescent female handball players

Abstract

This study aimed to examine the effects of incorporating 10-week elastic band strength training (EBST) program on change of direction, jumping ability, repeated sprint ability, and both muscular strength and power in adolescent female handball players. Participants aged 15.8 ± 0.2 years were divided by playing position, and players from each position were then randomly assigned between the elastic strength (n = 17) and control (n = 17) groups. The experimental group performed periodized upper and lower-body elastic band strength training twice weekly for ten weeks by substitution of some of their regular physical and game preparation. The control group only performed regular handball training. Two-way analyses of variance (group × time) assessed change of direction (COD) via the modified t-agility test, squat jump, countermovement jump, standing long jump, repeated sprint ability (RSA), 1-RM bench press and half squat, and cycle ergometer force-velocity tests for both upper and lower limbs. Relative to the control group, the experimental group enhanced COD performance [p < 0.001; Cohen's effect size (d) = 1.00]; squat and countermovement jump (p = 0.002, d ≥ 0.83), best, mean, and total RSA scores (all p < 0.001, d = 0.92–1.66), 1-RM bench press (p = 0.02, d = 0.59) and half squat (p = 0.009, d = 0.67), all indices of upper limb force-velocity performance (p ≤ 0.025, d = 0.56–1.66), and 3 of 4 indices of lower limb force-velocity performance (p ≤ 0.004, d = 0.75–0.92). We conclude that additional elastic band training performed twice a week for ten weeks improves measures relevant to handball game performance in adolescent female athletes.

Differences in the Lateral and Vertical Jump Performances of Elite Male Basketball Players—An Axial Stabilization Training Program

“…The lower limb muscle strength performance in lateral jumping was found to be of great significance in potentially enhancing the stability of the participants. This result is similar to that in some of the literature [25,26,31].…”

“…Moreover, the ASTP had a stabilizing effect on the muscles. This stability was produced by the activation of many highly coordinated muscles, as different jumping methods recruit different numbers of muscles [31]. A curve graph of the force plate results showed that the muscle strength of the participants' lower limbs increased, the force exerted on the ground by jumping with the left and the right foot increased, and the reaction force obtained by both feet could instantly maintain stability and allow for the next jump to be continued.…”

Comparative analysis of standard and contrast elastic resistance band training effects on physical fitness in female adolescent handball players

“…One such increasingly popular training method is elastic band training, offering versatility and accessibility for resistance training. It provides various benefits, including accommodating resistance, enhancing joint stability, and increasing muscle activation [ 8 – 12 ]. Recently, researchers and practitioners have explored diverse elastic band training variations to maximize its effectiveness and tailor it to specific athletic needs [ 8 – 12 ].…”

“…Despite extensive studies on elastic band training in various athletic populations [ 8 , 9 , 14 , 15 ], limited research has focused specifically on its effects on adolescent female handball players. Understanding the potential benefits and distinctions between standard elastic band training and contrast elastic band training in female handball players is essential for development of an evidence-based training programme that optimizes their athletic performance.…”

The Effectiveness of Jump to Box Training on Jump Shoot Ability in Handball Games

“…This can help in improving their jump shooting accuracy. Jumping is an important part of handball (Gaamouri et al, 2023). By practicing jumping consistently, players can improve their ability to jump high, which is crucial in scoring goals or blocking opponents' attacks.…”