Effects of elastic band plyometric training on physical performance of team handball players

This study examined the effect of incorporating 8 weeks of biweekly upper limb loaded plyometric training (using elastic bands) into the in-season regimen of handball players. Participants were randomly allocated to a control (n = 15, age: 18.1 ± 0.5 years, body mass: 73.7 ± 13.9 kg), or ex-perimental (n = 14, age: 17.7 ± 0.3 years, body mass: 76.8 ± 10.7 kg) group. Measures obtained pre- and post-intervention included a cycle ergometer force-velocity test, ball-throwing velocity in three types of throw, 1-repetition maximum (1-RM) bench press and pull-over, and anthropometric estimates of upper limb muscle volumes. The experimental group improved absolute muscle power (W) (Δ23.3%; ANOVA interaction effect p = 0.032 more than pre-intervention), relative muscle power (W.kg-1) (Δ22.3%; ANOVA interaction effect p = 0.024), and all three types of ball throw (Δ18.6%, ANOVA interaction effect p = 0.019, on jumping shot; Δ18.6%, ANOVA interaction effect p=0.017, on 3-step running throw; and Δ19.1%, ANOVA interaction effect p = 0.046 on standing throw). There was no interaction effect for 1-RM bench press and pull-over performance. Upper limb muscle volumes remained unchanged in both groups. We conclude that adding bi-weekly elastic band plyometric training to standard training improves muscle power and throwing performance. Accordingly, such exercises should be adopted as a part of a pragmatic approach to handball training.