Effects of an 8-Week In-Season Upper Limb Elastic Band Training Programme on the Peak Power, Strength, and Throwing Velocity of Junior Handball Players

Abstract

Background Team handball is an intense sport with special requirements on technical and tactical skills as well as physical performance. The ability of handball players to make repeated powerful muscular contractions in pushing and throwing the ball is crucial to success.

Objective This study investigated the effects of elastic band training on upper body peak power output, ball throwing velocity, and local muscle volume of junior handball players.

Materials and Methods Thirty handball players (a single national-level Tunisian team) were randomly assigned to a control group (CG; n = 15) and an experimental group (EG; n = 15). Pre- and post-interventional measurements included force-velocity tests, one-repetition maximum (1RM) bench press and pull-over strength, ball throwing velocity in three types of throw (jumping shot, 3-step running throw, and standing throw), and anthropometric estimates of limb volumes. The EG additionally performed an elastic band training programme twice a week for 8 weeks immediately before engaging in regular handball training. The control group underwent no additional elastic band training.

Results The EG demonstrated greater improvements in absolute and relative peak power (p < 0.001; 49.3 ± 22.9 % and 47.9 ± 24.6 %, respectively), 1RM strength (p < 0.001; 25.3 ± 2.2 % and 44.1 ± 9.0 % for 1RM bench press and pull over, respectively), and throwing velocity in all three types of ball throws (p < 0.001; 25.1–26.1 %), compared to the CG (3.9–4.4 %). Limb volumes increased significantly (p = 0.001, 8.0 ± 7.5 %) in the EG, with no significant change (p = 0.175, 2.6 ± 7.0 %) in the CG.

Conclusions We conclude that additional elastic band training performed twice a week for 8 weeks improves measures relevant to game performance, particularly strength, power, and ball throwing velocity.

Zusammenfassung

Hintergrund Teamhandball ist gekennzeichnet durch intervallartige Belastungen mit besonderen Anforderungen an technische und taktische Fertigkeiten sowie die körperliche Leistungsfähigkeit. Besonders wichtig für den sportlichen Erfolg sind die unterschiedlichen Dimensionen der Kraft sowie die Ballwurfgeschwindigkeit und Schnelligkeitsausdauer.

Fragestellung Die Studie untersuchte die Auswirkungen des elastischen Bandtrainings auf die Maximalkraft der oberen Extremität, die Ballwurfgeschwindigkeit und das lokale Muskelvolumen von Nachwuchshandballspielern.

Material und Methoden 30 professionelle tunesische Handballspieler wurden der Kontrollgruppe (CG; n = 15) und der Experimentalgruppe (EG; n = 15) randomisiert zugeteilt. Messungen vor und nach der Intervention beinhalteten Kraft-Geschwindigkeitstests und Maximalkrafttests (1RM) in den Übungen Bench press und Pull over. Überdies wurden die Ballwurfgeschwindigkeit (Sprungwurf, Schlagwurf aus der Bewegung (3 Schritte) mit Stemmschritt, Schlagwurf aus dem Stand) und lokale Muskelvolumina ermittelt. Unmittelbar vor dem regulären Handballtraining absolvierte die EG 2-mal pro Woche über 8 Wochen ein Trainingsprogramm mit elastischen Bändern. Die Kontrollgruppe unterzog sich indes keinem zusätzlichen elastischen Bandtraining.

Ergebnisse Die EG zeigte sowohl in der absoluten als auch relativen Maximalkraftleistung (p < 0,001; 49,3 ± 22,9 %, 47,9 ± 24,6 %) als auch im 1RM (p < 0,001; Bench press: 25,3 ± 2,2 %; Pull over: 44,1 ± 9,0 %) deutlich größere Leistungszuwächse als die CG. Seitens der Wurfgeschwindigkeit erzielte die CG in allen 3 Wurfarten (p < 0,001; 25,1–26,1 %) signifikant größere Leistungssteigerungen als die CG (3,9–4,4 %). Das Muskelvolumen erhöhte sich signifikant in der EG (p = 0,001, 8,0 ± 7,5 %), wohingegen in der CG keine signifikanten Veränderungen zu beobachten waren (p = 0,175; 2,6 ± 7,0 %).

Schlussfolgerung Ein zusätzliches elastisches Bandtraining (2-mal pro Woche für 8 Wochen) ist in der Lage, den relevanten handballspezifischen Leistungsparameter Kraft (z. B. Ballfluggeschwindigkeit) nachhaltig zu verbessern.

Key words

handball - training - power - strength - throwing velocity

Schlüsselwörter

Handball - Training - Leistung - Kraft - Wurfgeschwindigkeit

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