Elastic Band Training for Handball Players

The training intervention consisted of a progressive 10-week upper and lower body elastic band training program. Training was completed during the mid-portion of the 2018–2019 competitive season (January to March). The design of the intervention was based on the players’ previous training records and research results (6 (link), 10 (link), 16 (link), 28 (link)) (Table 2). Bi-weekly elastic band sessions (Tuesdays and Thursdays) included four exercises for the upper limb and four exercises for the lower limb. The elastic band system (Thera-Bands; Hygenic Corporation, Akron, OH, United States) included four latex bands of differing elasticity: red [250% elongation (3.2 kg)], green [250% elongation (4.4 kg)], blue [250% elongation (6 kg)] and black [250% elongation (8 kg)]. Upper limb exercises included flies, rows with high elbows, trunk rotation, and standing press. Lower limb exercises involved knee extension, knee flexion, half squat, and hip adduction. The exercise order alternated each session (upper limb exercise then lower limb exercise). The elastic band was folded to double its resistance to extension in the lower limb exercise but not double for the upper limb exercise. The necessary amplitudes of movement during each exercise were calculated individually, thus determining appropriate attachments of the bands to the wall and the player's body. Recovery between sets was 30 s. All exercises were performed with the maximal effort level. The initial length of the elastic band was 120 cm for all exercises. The elastic band training was not added to the regular handball training but was immediately performed after the warm-up programme (6 (link)) to replace some low-intensity technical-tactical handball drills. Elastic band training activity accounted for <10% of the total handball-training load (competitive and friendly matches not accounted for). The control group subjects followed their regular handball training (i.e., mainly technical-tactical drills, small-sided and simulated games, and injury prevention drills). The overall handball training load was comparable between groups (using the Borg Rating of Perceived Exertion). They were following similar handball training routines consisting of 6 sessions per week with 90–120 min each.