This study examined the effects of incorporating 8 weeks of biweekly upper limb loaded plyometric training (elastic band) into the in-season regimen of handball players. Trial participants were assigned between control (n = 15, age: 18.1±0.5 years, body mass: 73.7±13.9 kg) and experimental (n = 14, age: 17.7±0.3 years, body mass: 76.8±10.7 kg) groups. Measures obtained pre- and post- included a cycle ergometer force-velocity test, ball throwing velocity in three types throw, 1-RM bench press and pull-over, and anthropometric estimates of upper limb muscle volumes. Gains in the experimental group relative to controls included absolute muscle power (W) (Δ23.3%; t-test p<0.01; d=0.083), relative muscle power (W.kg-1) (Δ22.3%; t-test p<0.01; d=0.091), and all 3 types of ball throw (Δ18.6%, t-test p<0.01, d=0.097 on jumping shot; Δ18.6%, t-test p<0.01; d=0.101 on 3-step running throw; and Δ19.1%, t-test p<0.01, d=0.072 on standing throw). Furthermore, a significant improvement by time interactions was observed in both groups on 1-RM bench press and pull-over performance. However, upper limb muscle volumes remained unchanged in both groups. We conclude that adding biweekly elastic band plyometric training to standard training improves measures important to game performance. Accordingly, such exercises can usefully be adopted as a part of handball training.
The Effects of an 8-weeks in-season Loaded Plyometric Exercise by Elastic Band Training Program on the Peak Power, Strength, and Throwing Velocity of Junior Male Handball Players