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.
Highlights
Team handball is considered a change of direction sport (Wagner et al, 2014) and during matches, rapid changes of direction (COD) actions are considered among the activities most frequently performed (Karcher and Buchheit, 2014)
The aim of the present study was to test the effects of biweekly lower limb elastic band based loaded plyometric training into the in-season regimen on strength and muscle power of the lower limbs, muscle volume, sprinting, change of direction and repeated changes of direction ability, and jumping in elite adolescent handball players
The present force–velocity data indicated significant intervention effects on absolute muscle power (W) (Table 5). These results corroborate those of Markovic et al (2013) who compared the effectiveness of 8 weeks of bi-weekly vest-loaded or unloaded plyometric training on the maximal and average power of lower limb muscles in male physical education students; they observed gains in maximal and average muscle power during jump squat exercises [8.4% (ES = 0.67)] and [18.6% (ES = 0.99), respectively] with increases in the maximal and average muscle power developed during countermovement jumps [7.5% (ES = 0.67)] and [7.9% (ES = 0.57), respectively], after the loaded plyometric training
Summary
Team handball is considered a change of direction sport (Wagner et al, 2014) and during matches, rapid changes of direction (COD) actions are considered among the activities most frequently performed (Karcher and Buchheit, 2014). Plyometric training (Hermassi et al, 2014; Hammami et al, 2016) and strength training (Hermassi et al, 2011, 2017) are two possible options for the enhancement of physical performance in team athletes. The former elicits the stretch-shortening cycle, inducing gains predominantly in sprinting and repeated change of direction ability (Hammami et al, 2016). Several studies have reported that plyometric training combined with variable resistance provided by a Smith machine (Lyttle et al, 1996; McBride et al, 2002), a weighted vest (Markovic et al, 2013; Negra et al, 2019), weighted discs and bar (Coratella et al, 2018), or handheld dumbbells (Rosas et al, 2016; Kobal et al, 2017) are all effective methods of improving measures of athletic performance. Negra et al (2019) showed significant increases in the ability of young soccer players to change direction, sprint, and make horizontal and vertical jumps after 8 weeks of a bi-weekly plyometric program wearing a weighted vest, and Kobal et al (2017) noted significant gains in sprinting and vertical jumping of young male soccer players after 6 weeks of bi-weekly of plyometric training using handheld dumbbells
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