Explosive Resistance Training Using Elastic Bands in Young Female Team Handball Players

Vidar Andersen; Marius Steiro Fimland; Kristoffer Toldnes Cumming; Øyvind Vraalsen; Atle Hole Saeterbakken

doi:10.1055/a-0755-7398

Sports Medicine International Open, Table of Contents

CC BY-NC-ND 4.0 · Sports Med Int Open 2018; 02(06): E171-E178
DOI: 10.1055/a-0755-7398

Training & Testing

Explosive Resistance Training Using Elastic Bands in Young Female Team Handball Players

Vidar Andersen

¹Faculty of Education, Arts and Sports, Western Norway University of Applied Sciences, Norway

,

Marius Steiro Fimland

²Department of Neuromedicine and Movement Science, Faculty of Medicine and Health Sciences, Norwegian University of Science and Technology, Trondheim, Norway.

³Department of Physical Medicine and Rehabilitation, St. Olavs Hospital, Trondheim University Hospital, Trondheim, Norway

,

Kristoffer Toldnes Cumming

⁴Department of Physical Performance, Norwegian School of Sport Sciences, Oslo, Norway

,

Øyvind Vraalsen

¹Faculty of Education, Arts and Sports, Western Norway University of Applied Sciences, Norway

,

Atle Hole Saeterbakken

¹Faculty of Education, Arts and Sports, Western Norway University of Applied Sciences, Norway

› Author Affiliations

Abstract

The aim of the study was to examine the effects of full-body elastic resistance band training in young female team handball players. 12 players (16.5±0.7 years, 166±5.0 cm, 65.9±8.8 kg) completed an 11-week control period followed by a 9-week elastic resistance band training period. The training program, consisting of 6 exercises, was incorporated into the teams’ regular handball training sessions 3 times per week. Each exercise was performed with 3 sets of 6–10 explosive repetitions (5–9 on the Borg CR10 Scale®). The maximal power output in squat and bench press, jump height, throwing velocity and repeated agility run was tested before and after the control and training periods. The elastic resistance band period had greater improvement vs. the control period for countermovement jump with or without arm swing (10% vs. –6 to –2%) and power output at lighter loads (10 to 12% vs. –6 to 0%). For the 3 throwing velocity tests, there were tendencies towards increased velocity in the elastic resistance band period compared to the control period (p=0.07–0.10). For the repeated agility run, there was a reduction in the mean and fastest time compared to the training period (2 to 3% vs. –1 to 1%). In conclusion, a brief, elastic resistance band training program, incorporated into the regular handball training sessions, improved explosive lower-limb performance in young female handball players more than handball training alone.

Key words

variable resistance - strength training - handball performance

Full Text

References

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