AUTHOR=Aloui Ghaith , Hermassi Souhail , Hammami Mehrez , Cherni Yosser , Gaamouri Nawel , Shephard Roy J. , van den Tillaar Roland , Chelly Mohamed Souhaiel 

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

JOURNAL=Frontiers in Physiology

VOLUME=Volume 11 - 2020

YEAR=2020

URL=https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2020.604983

DOI=10.3389/fphys.2020.604983

ISSN=1664-042X

ABSTRACT=Team handball is very intense ball sport with specific requirements on physical performance, tactical understanding, and technical skills. The ability of handball players to develop explosive and repeated efforts (e.g. jump, sprint, change of direction) is crucial for success. This study examined the effects of incorporating eight weeks of biweekly lower limb elastic band based loaded plyometric training into the in-season regimen of junior handball players. Participants were randomly 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) (17.9%; p < 0.05; ES = 0.565), relative muscle power (W.kg-1) (19.1%; p < 0.05; ES = 0.573), sprint times over 5 and 30 m (-7.8%; p < 0.01; ES = 0.921 and -6.8%; p < 0.05; ES = 0.573, respectively), COD times (-5.5%; p <0.05; ES = 0.561), vertical jump performance (4.6-5.1%; p <0.05; ES ≥ 0.326) and all repeated COD parameters (5.6-6.1%; p <0.05; ES ≥ 0.552) except the fatigue index. However, a significant improvement by time interactions was observed in both groups on some anthropometric parameters (leg muscle volume and surface section thigh max), 1-RM half- back squat. We conclude that biweekly 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.