The Effects of Vertıcal and Horızontal Statıc Core Strength Exercıses on Athletıc Performance ın Young Female Handball Players

Abstract

Core exercises are typically performed in the horizontal plane, whereas athletic activities such as running, jumping, and change of direction (COD) occur in both vertical and horizontal planes. This study aimed to investigate the effects of static core exercises performed in the vertical and horizontal planes on physical performance. Twenty-four female handball players voluntarily participated in the study and were randomly assigned to either a vertical static core (VSC) exercise group (n=12; age: 17,75±0,99 years, height: 171,00±8,66 cm, weight: 66,08±5,97 kg) or a horizontal static core (HSC) exercise group (n=12; age: 17,75±0,75 years, height: 166,75±13,71 cm, weight: 63,33±6,74 kg). A two-group experimental design with a pretest-posttest model was employed. The core exercise protocol consisted of prone plank, side plank (right and left), supine bridge, and bird dog exercises, performed three times per week for eight weeks. Before and after the intervention, participants were evaluated for isometric core strength, 5-20 meter linear sprint performance, vertical jump height, and three different COD performance tests. Data were analyzed using the Shapiro-Wilk test to assess the normality of the distribution. Paired samples t-tests were used to analyze differences between the groups’ pretest and posttest results based on normality assumptions. For between-group comparisons, independent samples t-test was used. The results revealed no statistically significant differences between the VSC and HSC groups in terms of post-exercise performance improvements (p>0.05). However, significant improvements in physical performance parameters were observed within both groups from pre- to post-intervention (p<0.05). In conclusion, while the exercise plane (vertical or horizontal) does not appear to be a determinant factor in enhancing physical performance, static core exercises can be considered an effective method for improving athletic performance.

Keywords

• Athletic Performance
• Core Strength
• Handball
• Plantar Training

Genç Kadın Hentbol Sporcularında Dikey ve Yatay Statik Core Kuvvet Egzersizlerinin Sportif Performans Üzerindeki Etkileri

Abstract

Core egzersizleri genellikle yatay düzlemde gerçekleştirilmekle birlikte, koşu, sıçrama ve yön değiştirmeli koşu (YDK) gibi spor aktiviteleri hem dikey hem de yatay düzlemde meydana gelmektedir. Bu çalışmanın amacı, dikey ve yatay düzlemde uygulanan statik core egzersizlerinin fiziksel performans üzerindeki etkilerini incelemektir. Çalışmaya gönüllü olarak katılan 24 kadın hentbol oyuncusu, dikey statik core (DSC) (n=12; yaş: 17,75±0,99 yıl, boy: 171,00±8,66 cm, ağırlık: 66,08±5,97 kg) ve yatay statik core (YSC) (n=12; yaş: 17,75±0,75 yıl, boy: 166,75±13,71 cm, ağırlık: 63,33±6,74 kg) egzersiz gruplarına rastgele atanmıştır. Çalışmada ön test-son test tasarımına dayalı iki gruplu deneysel model kullanılmıştır. Core egzersizleri, prone plank, side plank (sağ ve sol), supine bridge ve bird dog egzersizlerinden oluşmuş ve 8 hafta boyunca haftada 3 gün uygulanmıştır. Egzersiz öncesinde ve sonrasında katılımcıların izometrik core kuvveti, 5-20 metre doğrusal sprint, dikey sıçrama ve üç farklı yön değiştirmeli koşu performansları değerlendirilmiştir. Veriler, dağılımın normalliğini belirlemek için Shapiro-Wilk testi kullanılarak analiz edilmiştir. Normal dağılım varsayımlarına dayanarak grupların ön test ve son test sonuçları arasındaki farklar, eşleştirilmiş örneklem t-testi (paired sample t-test) ile değerlendirilmiştir. Gruplar arasındaki karşılaştırmalar için bağımsız örneklem t-testi (independent samples t-test). Çalışma sonucunda, DSC ve YSC grupları arasında egzersiz sonrası performans değişiminde istatistiksel açıdan anlamlı bir fark tespit edilmemiştir (p>0,05). Ancak her iki grupta da egzersiz öncesi ve sonrası fiziksel performans parametrelerinde anlamlı iyileşmeler gözlenmiştir (p<0,05). Sonuç olarak, core egzersizlerinin yapıldığı düzlem, fiziksel performans artışı açısından belirleyici bir faktör olmamakla birlikte, statik core egzersizleri sporcuların performansını geliştirmek için etkili bir yöntem olarak değerlendirilebilir.

Keywords

• Atletik Performans
• Core Kuvveti
• Hentbol
• Düzlemsel Antrenman

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