The effects of 10-week plyometric training program on athletic performance in youth female handball players.

Purpose: The aim of the study was to investigate the effects of a 10-week plyometric training (PT) on changes of direction, jumping ability, repeated sprint ability, and both muscular strength and power in youth female handball players. Methods: Twenty-eight participants (age: 15.8 ± 0.2 years) were randomly divided into a plyometric group (PG; n = 14) or a control group (CG; n = 14). Significant (group × time) interaction was noted for change of direction (COD) [Modified agility T-test (T-half)], three jumping tests [squat jump (SJ), countermovement jump (CMJ) and standing long jump (SLJ)], repeated sprint ability (RSA), muscular strength (1-RM bench press and 1-RM half squat) and muscular power (force-velocity test for both upper and lower limb). Results: With a group × time interaction, the PG enhanced the T-half performance [p < 0.001, Δ = 10.4, d = 1.95 (large)] compared to the CG. The PG enhanced the jump performance over SJ [p = 0.009, Δ = 18.3, d = 0.72 (medium)], CMJ [p = 0.005, Δ = 20.7, d = 0.79 (medium)] and SLJ [p < 0.001, Δ = 24.5, d = 2.25 (large)]. Three of four RSA scores increased significantly in the PG compared to the CG [p < 0.001, Δ = 2.76, d = 1.11 (large); p < 0.001, Δ = 2.72, d = 1.23 (large); and p < 0.001, Δ = 2.75, d = 1.21 (large), in best time (RSA-BT), mean time (RSA-MT) and total time (RSA-TT), respectively]. In contrast, group × time interactions revealed no significant differences in both 1-RM bench press and 1-RM half squat performance between PG and CG. Regarding the force velocity performance, the PG enhanced 3 of 4 force velocity scores for the upper limb performance [p < 0.001, d = 1 (large); p < 0.001, d = 1.13 (large) and p = 0.012, d = 0.72 (medium) for the peak power in these two forms (W and W·kg-1), and maximal pedalling velocity, respectively], and 2 of 4 force velocity scores for the lower limb performance [p = 0.045, d = 0.56 (medium); and p = 0.021, d = 0.65 (medium) for the peak power in these two forms (W and W·kg-1), respectively]. Conclusion: It was concluded that additional PT performed two times per week during 10 weeks enhances measures related to game performance, such as COD, jump ability, RSA, and power in youth female handball players.

The effects of upper and lower limb elastic band training on the change of direction, jump, power, strength and repeated sprint ability performance in adolescent female handball players.

This study aimed to examine the effects of incorporating 10-week elastic band strength training (EBST) program on change of direction, jumping ability, repeated sprint ability, and both muscular strength and power in adolescent female handball players. Participants aged 15.8 ± 0.2 years were divided by playing position, and players from each position were then randomly assigned between the elastic strength (n = 17) and control (n = 17) groups. The experimental group performed periodized upper and lower-body elastic band strength training twice weekly for ten weeks by substitution of some of their regular physical and game preparation. The control group only performed regular handball training. Two-way analyses of variance (group × time) assessed change of direction (COD) via the modified t-agility test, squat jump, countermovement jump, standing long jump, repeated sprint ability (RSA), 1-RM bench press and half squat, and cycle ergometer force-velocity tests for both upper and lower limbs. Relative to the control group, the experimental group enhanced COD performance [p < 0.001; Cohen's effect size (d) = 1.00]; squat and countermovement jump (p = 0.002, d ≥ 0.83), best, mean, and total RSA scores (all p < 0.001, d = 0.92-1.66), 1-RM bench press (p = 0.02, d = 0.59) and half squat (p = 0.009, d = 0.67), all indices of upper limb force-velocity performance (p ≤ 0.025, d = 0.56-1.66), and 3 of 4 indices of lower limb force-velocity performance (p ≤ 0.004, d = 0.75-0.92). We conclude that additional elastic band training performed twice a week for ten weeks improves measures relevant to handball game performance in adolescent female athletes.

Effects of strength training with elastic band programme on fitness components in young female handball players: a randomized controlled trial.

This study examined the effect of a 10-week programme of strength training with elastic band (STEB) on fitness components in young female handball players. Twenty-six young female handball players (aged 15.8 ± 0.2 years) from the same club participated in this study. They were randomly assigned between experimental (EG; n = 13) and control (CG; n = 13) groups. The EG performed the STEB, replacing some handball-specific drills in the regular handball training. The CG followed the regular handball training (i.e., mainly technical-tactical drills, small sided and simulated games, and injury prevention drills). Two-way analyses of variance were used to assess: handgrip; back extensor strength; medicine ball throw; 30 m sprint times; Modified Illinois change-of-direction (Illinois-MT); four jump tests: squat jump (SJ), countermovement jump (CMJ), countermovement jump with arm swing (CMJA) and five-jump test (5JT); static (Stork test) and dynamic balance (Y Balance Test); and repeated sprint T-test (RSTT). Results revealed significant gains in handgrip - right (p < 0.001, d = 1.75: large), handgrip - left (p < 0.001, d = 2.52: large), back extensor (p < 0.001, d = 2.01: large), and medicine ball throw (p = 0.002, d = 0.95: large) with EG compared to the CG. The EG also demonstrated greater improvement in sprint performance over 20 m (Δ = 10.6%, p = 0.001, d = 1.07: large) and 30 m (Δ = 7.2%, p < 0.0001, d = 1.56: large) compared to the CG. The EG showed better Illinois-MT (Δ = 5.6%, p = 0.034, d = 0.62: medium) compared to the CG. Further, EG posted significant improvements in the SJ (Δ = 17.3%, p = 0.048, d = 0.58: medium), CMJ (Δ = 17.7%, p = 0.017 d = 0.71: medium), and CMJA (Δ = 16.3%, p = 0.019, d = 0.69: medium) compared to the CG. Similarly, the EG exhibited significant improvement in RSTT best time [p = 0.025, d = 0.66 (medium)], RSTT mean time [p = 0.019, d = 0.69 (medium)] and RSTT total time [p = 0.019, d = 0.69 (medium)] compared to the CG. In conclusion, the 10-week STEB improved the physical abilities in young female handball players.

Effectiveness and time-course adaptation of resistance training vs. plyometric training in prepubertal soccer players.

PURPOSE: This study aimed to assess the effectiveness and time course for improvements in explosive actions through resistance training (RT) vs. plyometric training (PT) in prepubertal soccer players. METHODS: Thirty-four male subjects were assigned to: a control group (n = 11); an RT group (5 regular soccer training sessions per week, n = 12); a PT group (3 soccer training sessions and 2 RT sessions per week, n = 11). The outcome measures included tests for the assessment of muscle strength (e.g., 1 repetition maximum half-squat test), jump ability (e.g., countermovement jump, squat jump, standing long jump, and multiple 5 bounds test), linear speed (e.g., 20 m sprint test), and change of direction (e.g., Illinois change of direction test). RESULTS: The RTG showed an improvement in the half-squat (Δ = 13.2%; d = 1.3, p< 0.001) and countermovement jump (Δ = 9.4%; d = 2.4, p< 0.001) at Week 4, whereas improvements in the 20-m sprint (Δ = 4.2%; d = 1.1, p < 0.01); change of direction (CoD) (Δ = 3.8%; d = 2.1, p < 0.01); multiple 5 bounds (Δ = 5.1%; d = 1.5, p < 0.05); standing long jump (Δ = 7.2%; d = 1.2, p < 0.01); squat jump (Δ = 19.6%; d = 1.5, p < 0.01); were evident at Week 8. The PTG showed improvements in CoD (Δ = 2.1%; d = 1.3, p< 0.05); standing long jump (Δ = 9.3%; d = 1.1, p< 0.01); countermovement jump (Δ = 16.1%; d = 1.2, p< 0.01); and squat jump (Δ = 16.7%; d = 1.4, p< 0.01); at Week 8 whereas improvements in the 20-m sprint (Δ = 4.1%; d = 1.3, p < 0.01); and multiple 5 bounds (Δ = 7.4%; d = 2.4, p< 0.001); were evident only after Week. The RT and PT groups showed improvements in all sprint, CoD, and jump tests (p< 0.05) and in half-squat performance, for which improvement was only shown within the RTG (p< 0.001). CONCLUSION: RT and PT conducted in combination with regular soccer training are safe and feasible interventions for prepubertal soccer players. In addition, these interventions were shown to be effective training tools to improve explosive actions with different time courses of improvements, which manifested earlier in the RTG than in the PTG. These outcomes may help coaches and fitness trainers set out clear and concise goals of training according to the specific time course of improvement difference between RT and PT on proxies of athletic performance of prepubertal soccer players.

Effects of Unloaded vs. Ankle-Loaded Plyometric Training on the Physical Fitness of U-17 Male Soccer Players.

The aim of this study was to compare the impact of two differing plyometric training programs (loaded plyometrics (with 2.5% of body mass placed above the ankle joint) vs. unloaded plyometrics), performed biweekly for 10 weeks, on the physical fitness of elite junior male soccer players. Participants aged 16.0 ± 0.5 years were randomly assigned between unloaded plyometrics (UP; n = 12), loaded plyometrics (LP; n = 14) and control (C; n = 12) groups. Two-way analyses of performance (group x time) were assessed by 40-m sprint times; 9-3-6-3-9 m sprints with 180° turns (S180°); 9-3-6-3-9 m sprints with backward and forward running (SBF); and 4 × 5 m sprints (S4 × 5 m); four jump tests; measures of static and dynamic balance; repeated change of direction tests and the Yo-Yo intermittent recovery test. Both LP and UP enhanced sprinting performance relative to C (p < 0.05) but performance increased more in LP relative to UP (p < 0.05) in all sprints except 40 m. Change of direction times were also significantly shortened by LP relative to UP (p < 0.05) and C (p < 0.01) in all tests, with no significant differences between UP and C. Jumps heights increased similarly in both LP and UP relative to C (p < 0.05), with no significance between LP and UP. LP and UP also enhanced repeated change of direction scores relative to C (p < 0.01) with greater changes in LP than in UP (p < 0.01). Finally, LP enhanced some balance scores relative to UP (p < 0.05) and C (p < 0.05). We conclude that the introduction of 10 weeks of in-season loaded plyometrics into the regimen of U17 male soccer players yields gains in several physical performance scores relative to either unloaded plyometrics or the control training regimen.

Effects of Upper and Lower Limb Plyometric Training Program on Components of Physical Performance in Young Female Handball Players.

PURPOSE: This study examined the effects of a 10-week combined upper and lower limb plyometric training (ULLPT) programs on components of physical performance in young female handball players. METHODS: Participants aged 15.8 ± 0.2 years were randomly assigned between the experimental (EG; n = 17) and control (CG; n = 17) groups. Two-way analyses of performance (group × time) assessed changes in handgrip force, back extensor strength; medicine ball throwing, 30-m sprint times, change of direction (CoD) [Modified Illinois test (Illinois-MT)], four jumping tests [squat jump (SJ), countermovement jump (CMJ), CMJ with arms (CMJA) and 5 jump test (5JT), static and dynamic balance, and repeated sprint T-test scores (RSTT)]. RESULTS: After 10 weeks of plyometric training (two sessions per week), group × time interactions showed significant changes in EG relative to CG in right and left handgrip force, back extensor strength and medicine ball throwing [p < 0.001, d = 1.51 (large); p < 0.0001, d = 0.85 (large); p < 0.001, d = 0.90 (large); p < 0.0001, d = 0.52 (medium), respectively]. Group × time interactions also showed improvements of EG relative to CG in sprint times [5 m (p = 0.02, d = 0.80 (large)); 10 m (p < 0.0001, d = 1.00 (large)); 20 m (p = 0.02, d = 1.41 (large)); and 30 m (p = 0.02, d = 2.60 (large))], CoD [Illinois-MT (p < 0.001, d = 1.58 (large))] and jumping [(SJ, CMJ, CMJA, and 5JT, p = 0.001, d = 0.87 (large); p < 0.001, d = 1.17 (large); p < 0.001, d = 1.15 (large); and p = 0.006, d = 0.71 (medium)) respectively]. Further, all RSTT scores (best time, mean time, total time, and fatigue index) improved significantly in the experimental group, with group × time interactions varying between p < 0.001 and p = 0.049 (d value large to medium). However, balance did not differ significantly between EG and CG. CONCLUSION: We conclude that 10 weeks of ULLPT improved many measures of physical performance in young female handball players.

The effect of a sand surface on physical performance responses of junior male handball players to plyometric training.

BACKGROUND: The effects of 7 weeks plyometric training on a stable surface and on sand were compared in junior male handball players. METHODS: A team of experienced players was divided randomly between three groups, undertaking a standard in-season regimen (C, n = 10), or supplementing this regimen by plyometric training on sand (PS, n = 11) or a stable surface (P, n = 10) for 7 weeks. Assessments included 20 m sprint times, change of direction tests (Modified change-of-direction T-test and Modified Illinois test), a repeated sprint T-test, jumping ability (squat, countermovement and five jump tests), and static and dynamic balance. RESULTS: After the intervention, PS showed significant increases of sprint speed relative to P and C. Change of direction scores were also improved for PS relative to P and C. Both PS and P increased vertical jump performance (squat jump, p = 0.005; ES = 0.170; counter-movement jump p < 0.001; ES = 0.247). Repeated sprint T-test scores improved in PS and P relative to C, with best times of PS > P (p < 0.05). Both plyometric groups improved their dynamic balance (p < 0.05), with three parameters of PS and only one of P being significantly greater than C. Static balance was also enhanced in both experimental groups (PS > P). CONCLUSIONS: We conclude that for reasons that remain to be clarified, several performance measures in adolescent male handball players were increased more by 7 weeks of PS than by P.

Neuromuscular Adaptations and Enhancement of Physical Performance in Female Basketball Players After 8 Weeks of Plyometric Training.

The aim of this study was to examine the effects of an 8-week in-season plyometric training (PT) program on the physical performance and neuromuscular adaptations of female basketball players. Twenty-seven elite female basketball players (aged 21.0 ± 2.6 years) were assigned between an experimental group (n = 15) who substituted a part of their usual training with biweekly PT, and a control group (n = 12) who maintained their standard basketball training. Analyses of variance and co-variance assessed changes in 10, 20, and 30 m sprint times, ability to change direction (T-test) and jumping ability [squat jump (SJ) and countermovement jump (CMJ)] with electromyographic assessment of the vastus lateralis, vastus medialis, and rectus femoris muscles during jumping and meassurement of the isokinetic strength of the knee muscles. After 8 weeks of the plyometric program the experimental group enhanced change of direction performance (Δ = -3.90%, d = 0.67) and showed a greater thigh cross sectional area (Δ = 9.89%, d = 0.95) relative to controls. Neural adaptations included significant improvements of EMG parameters for the vastus medialis muscle during Squat Jumping (Δ = 109.3%, d = 0.59). However, trends to improvements of sprinting times and jumping performances did not reach statistical significance. In addition, there were no gains in the peak torque and the average power of the quadriceps and hamstring muscles at either slow or moderate test speeds. We conclude that 8-weeks of PT (72-126 jumps) was insufficient to improve many of the variables associated with basketball performance in our subject-group. Further studies of female basketball players, extending the program period and increasing the intensity and speed of jumps are recommended in the search for more significant results.

Effects of Elastic Band Based Plyometric Exercise on Explosive Muscular Performance and Change of Direction Abilities of Male Team Handball Players.

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.

Field Tests of Performance and Their Relationship to Age and Anthropometric Parameters in Adolescent Handball Players.

Handball performance is influenced by age, anthropometric characteristics, technical skills, tactical understanding, and physical abilities. The aims of this study were (i) to determine differences in anthropometric characteristics and physical performance between adolescent handball players across age categories, and (ii) to determine which anthropometric and maturity variables have the greatest relative importance in fitness for this sport. Seventy-nine male handball players drawn from a team in the elite Tunisian Handball league [U18 (n = 10); U17 (n = 12); U16 (n = 17); U15 (n = 18); and U14 (n = 22)] volunteered for the investigation. Assessments included sprint performances; change in direction tests (T-half test and Illinois modified test); jumping tests (squat jump; counter movement jump; countermovement jump with aimed arms; five-jump test); medicine ball throwing; handgrip force; back extensor force and selected anthropometric measurements. The individual's age category affected all measurements, with U17 and U18 players showing larger body measurements and significantly better absolute results on all physical tests than U14, U15 and U16 contestants. Scores for the majority of physical performance tests were closely inter-correlated. We conclude that U17 and U18 players show significantly better absolute results than the younger players on all physical tests. Multiple linear regressions, using block-wise entry, indicate that age is the strongest predictor of jump and sprint performances. Several anthropometric characteristics, including body mass, standing height and lower limb length were closely correlated with performance test scores, but after allowing for age only body mass added to the prediction of jumping ability.

Effects of a Combined Upper- and Lower-Limb Plyometric Training Program on High-Intensity Actions in Female U14 Handball Players.

PURPOSE: To analyze the effects of a 9-week plyometric training program on the sprint times (5, 10, 20, and 30 m), change-of-direction speed (modified T test and modified Illinois test), jumping (squat jump, countermovement jump, countermovement jump with arms, and horizontal 5-jump test), upper-body strength (right and left handgrip, back extensor strength, and medicine ball throw), and balance (Y and stork balance tests) of female handball players. METHODS: Athletes were randomly divided into experimental (n = 21; age = 13.5 [0.3] y) and control (n = 20; age = 13.3 [0.3] y) groups. Training exercises and matches were performed together, but the experimental group replaced a part of their normal regimen by biweekly upper- and lower-limb plyometric training. RESULTS: Both groups improved performance, but to a greater extent in the experimental group compared with controls for 20- and 30-m sprint times (Δ% = 9.6, P < .05, d = 0.557 and Δ% = 20.9, P < .001, d = 1.07, respectively), change of direction (T test: P < .01, Δ% = 14.5, d = 0.993 and Illinois test: P < .01, Δ% = 7.9, d = 0.769), vertical and horizontal jumping (P < .05), all measures of upper-limb strength (P < .001), and left-leg stork balance (P < .001, Δ% = 49.9, d = 1.07). CONCLUSIONS: A plyometric training program allows female junior handball players to improve important components of their physical performance.

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.

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 ±â€Š22.9 % and 47.9 ±â€Š24.6 %, respectively), 1RM strength (p < 0.001; 25.3 ±â€Š2.2 % and 44.1 ±â€Š9.0 % 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 ±â€Š7.5 %) in the EG, with no significant change (p = 0.175, 2.6 ±â€Š7.0 %) 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.

Effects of polyphenol (carob) supplementation on body composition and aerobic capacity in taekwondo athletes.

Herbal products and supplements use by athletes has increased over the past decade. One such item being polyphenols. These are reported to reduce weight and modify body composition, which could aid athletes in many sports. Therefore, the purpose of the study was to determine the effect of 6 weeks supplementation with carob, a naturally occurring polyphenol, on body composition and aerobic capacity in youth taekwondo athletes. Twenty-three taekwondo athletes (21.9 ±â€¯1.2 years; 1.64 ±â€¯0.03 m; 67.4 ±â€¯17.3 kg;BMI: 22.8 ±â€¯5.5 kg/m2) participated in a short-term (6-week) double-blind randomized design parallel fully controlled training study (pre-to-post measurements): Supplemented group (SG), n = 11;placebo group (PG), n = 12. Body composition, aerobic capacity, heart rate and RPE were analyzed before and after 6 weeks of carob rich polyphenol ingestion. Significantly greater decreases in weight were observed for SG and PG (-2.82% and - 0.51%respectively) with differences between groups (p < 0.001). No significant differences were reported in percentage body fat and muscular volume between groups. Our results revealed an improvement of aerobic performance score and RPE with differences between groups. A cute polyphenol supplementation seemed to be effective in reducing body weight and improving aerobic performance in athletes.

Effects of Combined Plyometric and Short Sprint With Change-of-Direction Training on Athletic Performance of Male U15 Handball Players.

Hammami, M, Gaamouri, N, Aloui, G, Shephard, RJ, and Chelly, MS. Effects of combined plyometric and short sprint with change-of-direction training on athletic performance of male U15 handball players. J Strength Cond Res 33(3): 662-675, 2019-This study examined the effects of combined plyometric and change-of-direction training (CPT) on selected measures of performance (repeated-sprint T-test [RSTT], sprint performance [5, 10, 20, and 30 m], change-of-direction tests [modified Illinois test and T-half test], squat jump, countermovement jump, countermovement jump with aimed arms 5-jump test, Y-balance test, Stork balance test, and 20-m shuttle run) in male U15 handball players. Players were randomly divided between experimental (n = 14; age: 14.5 ± 0.3 years) and control (n = 14; age: 14.6 ± 0.2 years) groups. All trial participants trained and played matches together, but for 8 weeks in the latter part of the season, the experimental group replaced the tactical part of their normal regimen by a biweekly course of CPT. This induced significant increases in sprint performance relative to controls (p = 0.006, effect size [ES] = 0.135, 8.7%; p=<0.001, ES = 0.214, 7.4%; p = 0.022, ES = 0.096, 7.2%; and p = 0.032, ES = 0.085, 8.9% over distances of 5, 10, 20, and 30 m, respectively). The modified Illinois test and T-half test also showed significant gains for experimental subjects (p < 0.025; ES = 0.205, 4.2% and p < 0.001; ES = 0.093, 5.3%, respectively), as did vertical and horizontal jumps. However, there were no significant changes of RSTT, 20-m shuttle run, or balance. Nevertheless, we conclude that the current CPT is effective in enhancing sprint performance, change-of-direction tests, and vertical and horizontal jumping and thus it can be commended to male U15 handball players as a useful option for improving important components of their physical 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.

Aloui, G, Hammami, M, Fathloun, M, Hermassi, S, Gaamouri, N, Shephard, RJ, and Chelly, MS. 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. J Strength Cond Res 33(7): 1804-1815, 2019-The aim of this study was to examine the effects of incorporating 8 weeks of biweekly lower-limb elastic band training (knee and hip extension) into the in-season regimen of junior handball players. Study participants (30 men, aged 18.7 ± 0.8 years, body mass 81.1 ± 15.4 kg, height 1.82 ± 0.06 m, body fat: 15.5 ± 5.2%) were randomly assigned between control and experimental groups. Measures obtained before and after intervention included a cycle ergometer force-velocity test, force platform determinations of squat and countermovement jump characteristics, sprint times (5 and 30 m), repeated change-of-direction (RCOD) and change-of-direction (T-half, COD) tests, 1 repetition maximum (RM) half back squat, and anthropometric estimates of limb muscle volumes. Small to trivial improvements of experimental subjects relative to control subjects included peak power (p < 0.001), 1RM strength measures (p < 0.01), sprint times (p < 0.001 for 5 m; p < 0.05 for 30 m), COD (p < 0.01), and all RCOD parameters (p < 0.05) except the RCOD fatigue index. However, vertical jump parameters and limb volumes remained unchanged relative to controls. It may be concluded that adding biweekly elastic band training to a standard conditioning regimen yields small gains in measures that likely have an important influence on handball performance, particularly the ability to sprint, change direction, and make repeated changes of direction. Accordingly, such simple exercises can usefully be adopted as a component of handball training.

Effects of Contrast Strength vs. Plyometric Training on Lower-Limb Explosive Performance, Ability to Change Direction and Neuromuscular Adaptation in Soccer Players.

Hammami, M, Gaamouri, N, Shephard, RJ, and Chelly, MS. Effects of contrast strength vs. plyometric training on lower-limb explosive performance, ability to change direction and neuromuscular adaptation in soccer players. J Strength Cond Res 33(8): 2094-2103, 2019-The aim was to compare the effects of 2 differing 8-week in-season strength training programs (contrast strength training [CST] vs. plyometric training [PT]) on selected performance tests (5 and 40 m sprints, S 4 × 5 m change of direction test, squat jump [SJ] and countermovement jump [CMJ], leg peak power on a cycle-ergometer force-velocity test, 1 repetition maximal half-squat, and electromyographic [EMG] activity of the vastus lateralis, vastus medialis, and rectus femoris muscles during vertical jump tests). Forty male soccer players (age = 15.8 ± 0.4 years; body mass = 58.8 ± 6.3 kg; body height = 1.74 ± 0.06 m; body fat = 10.5 ± 1.9%) were divided between a contrast strength group (CSG, n = 14), plyometric group (PG, n = 14), and control group (CG, n = 12). Both training programs enhanced sprint performance (p < 0.001 in 5 m; p ≤ 0.05 in 40 m) and change of direction test scores (p < 0.001) relative to controls. The plyometric group and CSG increased SJ height relative to the CG, with a slightly greater response in CSG compared with PG (p ≤ 0.05). Most CMJ scores increased significantly in both CSG and PG relative to the CG, with no intergroup differences in training response. Most force-velocity scores increased significantly in the CSG relative to PG and CG. The EMG parameters also increased in the CSG relative to both PG and CG. In summary, most measures of athletic performance in male soccer players were enhanced after CST and PT. However, the improvement of physical performance was better with 8 weeks of CST than with PT. Thus, coaches should be encouraged to include CST as an element of in-season conditioning.

Effects of a Complex Strength-Training Program on Athletic Performance of Junior Female Handball Players.

PURPOSE: To analyze the effects of complex strength training on explosive muscle performance of junior female handball players. METHODS: Subjects were arbitrarily divided between an experimental group (n = 14) and a control group (n = 14). Training sessions and matches were performed together, but during the 10-wk intervention, the experimental group replaced part of the regular regimen with complex strength training. Measures assessed in both groups before and after the intervention included running times over 5, 10, 20, and 30 m; change-of-direction tests (T-half agility test and modified Illinois test); repeated shuttle sprint ability and repeated change-of-direction tests; jumping (squat, countermovement, countermovement with aimed arms, and 5-jump test); static and dynamic balance; back-extensor strength; and 1-repetition-maximum half-squat. RESULTS: The intervention yielded increases in sprint (10 m 11.7%), change-of-direction performance (T-half 5.1%, modified Illinois 4.2%), jumping (squat P < .01, 19%; countermovement P < .01, 20.3%; countermovement aimed arms P < .01, 19.3%; 5-jump P < .05, 15.2%), and 1 of 4 repeated-sprint scores (best time P < .05, 5.9%). However, repeated-sprint T-test and balance scores were unchanged. CONCLUSION: Complex strength training develops abilities important to handball performance.

Effects of Lower-Limb Strength Training on Agility, Repeated Sprinting With Changes of Direction, Leg Peak Power, and Neuromuscular Adaptations of Soccer Players.

Hammami, M, Negra, Y, Billaut, F, Hermassi, S, Shephard, RJ, and Chelly, MS. Effects of lower-limb strength training on agility, repeated sprinting with changes of direction, leg peak power, and neuromuscular adaptations of soccer players. J Strength Cond Res 32(1): 37-47, 2018-We examined the effects on explosive muscular performance of incorporating 8 weeks strength training into the preparation of junior male soccer players, allocating subjects between an experimental group (E, n = 19) and a matched control group (C, n = 12). Controls maintained their regular training program, but the experimental group replaced a part of this schedule by strength training. Performance was assessed using running times (5, 10, 20, 30 and 40 m), a sprint test with 180° turns (S180°), a 9-3-6-3-9 m sprint with backward and forward running (SBF), a 4 × 5 m sprint test with turns, repeated shuttle sprinting, repeated changes of direction, squat (SJ) and counter-movement (CMJ) jumping, back half-squatting, and a force-velocity test. Electromyographic (EMG) activity of the vastus lateralis (VL), vastus medialis (VM), and rectus femoris (RF) muscles was recorded during jumping. Two-way ANOVA showed significant gains in E relative to C during the straight sprint (all distances). Scores of E increased substantially (p ≤ 0.01) on S4 × 5 and SBF and moderately on S180°. Leg peak power, SJ, and CMJ were also enhanced, with significant increases in EMG activity. However, repeated-sprint parameters showed no significant changes. We conclude that biweekly strength training improves key components of performance in junior soccer players relative to standard in-season training.

Evaluation of the Illinois Change of Direction Test in Youth Elite Soccer Players of Different Age.

Change of direction ability is an essential pre-requisite in team sports athletes. The Illinois change of direction test has been routinely used for testing change of direction ability in soccer players. The aim of the present study was to evaluate the Illinois change of direction test in young elite soccer players in terms of its reliability, usefulness and relationship with body size. A total of one hundred and ninety-four male, national-level soccer players were recruited. They were classified into four age groups (U-8, U-10, U-12 and U-14). Participants were tested using the Illinois change of direction test twice, and basic indices of body size were obtained. The Illinois change of direction scores showed high relative and absolute reliability in all age groups (all intraclass correlation coefficients were >0.91, and the standard error of measurement was <5%). The usefulness analysis showed that the Illinois change of direction test could detect small changes in performance in the U-10 and U-12 groups. However, it could only detect moderate changes in performance in the U-8 and U-14 groups. Although the Illinois change of direction test detected significant performance differences among groups, scores were not significantly related to body size (-0.30 0.05). Taking into account the test's high reliability and the appropriate level of usefulness, these results might support the use of the Illinois change of direction test as a standard measure for quantifying change of direction ability in young soccer players.

The Effect of Standard Strength vs. Contrast Strength Training on the Development of Sprint, Agility, Repeated Change of Direction, and Jump in Junior Male Soccer Players.

Hammami, M, Negra, Y, Shephard, RJ, and Chelly, MS. The effect of standard strength vs. contrast strength training on the development of sprint, agility, repeated change of direction, and jump in junior male soccer players. J Strength Cond Res 31(4): 901-912, 2017-The aim was to compare the impact of 2 differing strength training (ST) programs on the athletic performance of junior male soccer players at a critical phase during their competitive season. Participants aged 16.0 ± 0.5 years were randomly assigned between control (C, n = 12), standard ST (n = 16), and contrast strength training (CST, n = 16), each performed twice a week. Athletic performance was assessed before and after the intervention using 8 tests: 40-m sprint, 4 × 5-m sprint (S4 × 5), 9-3-6-3-9 m sprint with 180° turns (S180°), 9-3-6-3-9 m sprint with backward and forward running (SBF), repeated shuttle sprint ability (RSSA), repeated change of direction (RCOD), squat jump (SJ), and countermovement jump (CMJ). The control group's (CG) performance tended to improve in some tests and decrease in others, but these changes were not statistically significant. Both training programs enhanced all sprint performances relative to controls (p ≤ 0.05). The strength training group (SG) and the CST group (CSG) increased significantly in S180°, SBF, and S4 × 5 relative to CG, although the S4 × 5 also increased in CSG relative to SG (p ≤ 0.05). No intergroup difference of RSSA performance was observed. The RCOD parameters increased significantly in CSG relative to both SG and CG (p ≤ 0.05). The SJ and CMJ height increased significantly in both experimental groups (p < 0.000). We conclude that during the competitive season, some measures of athletic performance in male soccer players were increased more by 8 weeks of CST than by ST.