The effects of complex elastic band training on physical fitness components in junior female handball players

The effects of complex elastic band training on physical fitness components in junior female handball players

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Introduction: The aim Feminine Protection - Douches of this study was to examine the effects of a 10-week complex elastic band training (CEBT) program on athletic performance in junior female handball players.Methods: Participants (16.2 ± 0.

5 years) were randomly assigned to an intervention group (IG; n = 16) or control group (CG; n = 14).The IG group performed CEBT twice a week during the 10-week intervention, which included eight 35-minute sessions, progressing in number of sets and band resistance for each specific exercise.The CG maintained regular in-season training.

The modified T-test (T-half), squat jump (SJ), countermovement jump (CMJ), standing long jump (SLJ), repeated sprint ability (RSA), 1-RM bench press, 1-RM half squat, and force-velocity tests for both upper and lower limbs were as-sessed.Results: IG enhanced T-half [p < 0.001; d = 2.

40 (large)]; jump [SJ (p = 0.001, d = 0.94 (large)), CMJ (p < 0.

001, d = 1.34 (large), SLJ (p = 0.001, d = 0.

91 (large))]; 3 of 4 RSA scores [p < 0.001, d = 1.59-1.

70 (large)]; 1-RM bench press [p = 0.01, d = 0.68 (medium)] and 1-RM half squat [p = 0.

02, d = 0.61 (medium)]; all force-velocity scores for the upper limbs [p ≤ 0.024, d = 0.

60-2.30 (medium to large)]; and three of four Nappy Bin force-velocity scores for the lower limb performance [p ≤ 0.001, d = 1.

33-1.40 (large)] compared to the CG.Conclusions: CEBT performed twice a week, for 10 weeks, improves change of direction and jumping performance, RSA and muscular strength and power in junior handball athletes.

There-fore, coaches and practitioners should consider utilizing CEBT as a time and resource-efficient means of improving youth handball players’ physical fitness.