Welcome back to the Research Decode. Today’s research breakdown is about the use of elastic band training and performance.
Effects of an 8-Week In-Season Elastic Band Training Program on Explosive Muscle Performance, Change of Direction, and Repeated Changes of Direction in the Lower Limbs of Junior Male Handball Players.
This study was designed to see the effects of integrating elastic-band training into handball player’s in-season training. Cool, so how could this help you? Elastic bands are relatively inexpensive training tools and can be easily integrating into an existing training program. These type of exercises have already been used to great effect in rehab settings for improved glute strength and hip health and stability. If markers of performance increase as well, these are a tool that any athlete or fitness enthusiast should put to use.
The Study Design
Thirty elite male junior handball players participated in the study. Their ages ranged from 17 to twenty. These participants were equally divided into two groups. One group followed their standard in-season training program for the eight-week duration of the study. The other group followed a training program with elastic bands integrated.
Performance measurements were collected before the start of the program and after the program. The participants’ physical characteristics were measured along with performance in the squat jump, countermovement jump, a force-velocity test, sprint performance, 1RM half back squat, T-test, and RCOD test.*
During the study, both groups participated in training sessions on Tuesdays that consisted of bodyweight training and free-weight resistance training. Thursday training sessions for the teams also consisted of technical and tactical routines. The elastic band training group had these technical-tactical portions on both days replaced with elastic band training. This training consisted of a targeted warm-up of exercises important sport performance and two band exercises: knee extension and hip extension.
*See bottom of the page for a description of the tests.
Results
The standard training group showed small to trivial changes in all of the measures except for the change of direction test, which has moderate changes. The elastic band group showed large changes in the force-velocity test, 1RM back squat, sprint performance, and change of direction performance. Additionally, the elastic band group did not show any changes in physical characteristic measurements (muscle size, etc.)
What does this all mean?
One of the biggest takeaways should be the effectiveness of training shown in the elastic band group. As I mentioned at the beginning of this article, elastic bands are relatively inexpensive training tools that require little to no infrastructure to use. This makes them a versatile tool. You can add them to training while you are in the gym. Other times they can be used when you don’t have access to a gym or you don’t have time to get to the gym. You can set up the bands in your house and still have a productive training session.
Another aspect of the study was the effectiveness of the regiment with trained individuals. Though these participants were predominantly teenagers, they had been in an academy setting with a demanding training schedule and were well-trained before the start of the study. Despite being well trained, the participants showed improvements from integrating elastic bands into their routines. This information helps experienced athletes evaluate whether new training methods are worthwhile to integrate into their program.
Finally, this study supports previous research showing the effectiveness of elastic bands integrating into a training program. In addition to free weights, elastic bands provide athletes and coaches with a tool to increase the strength and power needed for optimal performance that can not be achieved in practice. In particular, elastic bands offer a great source of eccentric loading for muscles. If you are wondering why you might want more eccentric loading in your training, check out this article looking at the use of different loading types.
Overall, elastic bands are a tool you should think about adding to your training if you are not already doing so. If you are looking to integrate elastic bands into your training, but don’t know where to start or you want some additional insight into how it could benefit you, contact us. Working with us, we can create a plan to keep you performing and feeling your best.
Aloui, G., Hammami, M., Fathloun, M., Hermassi, S., Gaamouri, N., Shephard, R. J., & Chelly, M. S. Effects of an 8-week in-season elastic band training program on explosive muscle performance, change of direction, and repeated changes of direction in the lower limbs of junior male handball players. The Journal of Strength and Conditioning Research, 33(7), 1804-1815.
Squat jump – Participant begins in a squat position, with knee bend at 90 degrees. Without performing any downward movement, the participant jumps as high as possible.
Countermovement jump – Participant begins in a standing position. In a rapid movement, the participant bends the knees and hips before jumping up. (Think about jumping to reach something, you bend down before leaping up).
Force-velocity test – Performed on an ergometer. Maximum pedaling velocity during a 7-second sprint was used to calculate anaerobic power.
Sprint performance – A 30-meter sprint with participants starting in a standing position with feet staggered.
1RM half back squat – Following standard 1RM testing procedure, the maximum load for squatting to a 90-degree knee bend and returning to standing was found.
T-test – Test designed to measure change of direction. Four cones are set up in the shape of a T. The participant faces forward for the entire test. The participant starts at the cone at the base of the T. They sprint forward and touch the cone at the top of the T. Without crossing feet, they shuffle to the left cone of the T and touch it, shuffle to the right cone and touch it, and shuffle back to the cone at the top of the T and touch it. Finally, they run backwards to the starting cone at the base of the T.
RCOD (Repeated Change of Direction) test – The participant performs 20-meter sprints six times with a 25-second active recovery between each sprint. Four 100° turns are made at 4-m intervals. During active recovery, the participant jogs back to the starting line. The best single sprint time, the average time for the sprints and the total time for all 6 sprints are recorded. The times are used to calculate a fatigue index.