The Effect of Bench Press and Squat Exercises Performed with Elastic Band on Strength and Jump Performance in Young Volleyball Players

Year 2022, Volume: 33 Issue: 2, 74 - 84, 19.09.2022

Kaan Susam , Erbil Harbili , Sultan Harbili

https://doi.org/10.17644/sbd.1089694

Abstract

The aim of this study is to investigate the effects of bench press and squat exercises performed with elastic band on strength and vertical jump performance in young male volleyball players. In the study, twenty-four athletes were randomly divided into two groups as traditional training group (TG, 16.75±1.28 years, n=12) and elastic band training group (EBG, 17.83±1.46 years, n=12). All the volleyball players performed a training program consisting of seven strength movements of only bench press and squat exercises with elastic bands 2 days a week with 48 hours intervals over a period of eight weeks. Squad jump (SJ), countermovement jump (CMJ), spike jump (SPJ) heights, one repetition maximum strength (1 RM) for bench press and squat, medicine ball throw distance (MBT), and body composition were measured. Body mass and body mass index were significantly higher in TG than in EBG (p<0.05). When GG and EBG were compared, no significant difference was found between bench press 1 RM strength, squat 1 RM strength, and and medicine ball throwing values (p>0.05). SJ height was significantly higher in EBG than TG (p<0.05), however, the effect of both training methods was similar for CMJ and SPJ height. As a result, it revealed that traditional strength training is a more effective method than elastic band strength training in body mass, lean body mass and body mass index. While effects of training methods were similar in bench press and squat 1 RM strength, medicine ball throwing, CMJ and SPJ performance, strength training with elastic band was found to be more effective than traditional strength training in SJ.

Keywords

Elastic band, Jump, Strength, Young volleyball player

Genç Voleybolcularda Elastik Bantla Yapılan Bench Press ve Squat Egzersizlerinin Kuvvet ve Sıçrama Performansına Etkisi

Abstract

Bu çalışmanın amacı, genç erkek voleybolcularda elastik bantla yapılan bench press ve squat egzersizlerinin kuvvet ve dikey sıçrama performansına etkilerini araştırmaktır. Araştırmada 24 sporcu rastgele geleneksel antrenman grubu (GKG, 16.75±1.28 yıl, n=12) ve elastik bant antrenman grubu (EBG, 17.83±1.46 yıl, n=12) olarak ikiye ayrıldı. Voleybolculara sekiz hafta süreyle haftada 2 gün 48 saat arayla sadece bench press ve squat egzersizlerinin elastik bantla yapıldığı yedi kuvvet hareketi içeren antrenman programı uygulandı. Çalışmada squat sıçrama (SS), aktif sıçrama (AS), smaç sıçrama (SMS) yükseklikleri, bench press ve squat hareketlerinin bir tekrar maksimal kuvveti (1 TM), sağlık topu fırlatma mesafesi (STF) ve vücut kompozisyonu ölçüldü. Vücut kütlesi ve vücut kütle indeksi GG’nda EBG’dan daha yüksekti (p<0.05). GG ve EBG karşılaştırıldığında, bench press ve squat 1 TM kuvveti ve sağlık topu fırlatma değerleri arasında anlamlı fark bulunmadı (p>0.05). SS yüksekliği elastik bant antrenman grubunda geleneksel kuvvet antrenman grubundan daha yüksekti (p<0.05), ancak AS ve SMS yüksekliğinde her iki antrenman yönteminin etkisi benzerdi (p>0.05). Sonuç olarak, geleneksel kuvvet antrenmanının vücut kütlesi, yağsız vücut kütlesi ve vücut kütle indeksinde elastik bant antrenmanından daha etkili bir yöntem olduğu görüldü. Bench press ve squat 1 TM kuvveti, sağlık topu fırlatma, AS ve SMS performansında antrenman yöntemlerinin etkilerinin benzer olduğu, elastik bantla kuvvet antrenmanının SS performansında geleneksel kuvvet antrenmanına göre daha etkili olduğu görüldü.

Keywords

Elastik bant, Sıçrama, Kuvvet, Genç voleybol oyuncuları

References

• 1. Aloui, G., Hammami, M., Fathloun, M., Hermassi, S., Gaamouri, N., ve Shephard, R.J. (2019). Effects of an 8-week in-season elastic band training program on explosive muscle performance, change of direction, and repeated changes of direction in the lower limbs of junior male handball players. Journal of Strength and Conditioning Research, 33(7), 1804–15.
• 2. Anderson, C.E., Sforzo, G.A., ve Sigg, J.A. (2008). The effects of combining elastic and free weight resistance on strength and power in athletes. Journal of Strength and Conditioning Research, 22(2), 567-74.
• 3. Baxter, B. (2014). Comparing the acute effects of elastic resistance bands on kinetics and kinematics during the bench press exercise. (Master Thesis). Eastern Washington University, Washington.
• 4. Brzycki, M. (1993). Strength testing-predicting a one-rep max from reps to-fatigue. Journal of Physical Education, Recreation & Dance, 64(1), 88-90.
• 5. Cohen, J. (1988). Statistical power analysis for the behavioral sciences. 2nd edition. New York: Lawrence Erlbaum Associates.
• 6. Colado, J.C., Garcia-Masso, X., Pellicer, M., Alakhdar, Y., Benavent, J., ve Cabeza-Ruiz, R. (2010). A comparison of elastic tubing and isotonic resistance exercises. International Journal of Sports Medicine, 31(11), 810–817.
• 7. Cronin, J., Mcnair, P.J., ve Marshall, R.N. (2003). The effects of bungy weight training on muscle function and functional performance. Journal of Sports Sciences, 21(1), 59-71.
• 8. Çon, M., Akyol, P., Tural, E., ve Taşmektepligil, M.Y. (2012). Voleybolcuların esneklik ve vücut yağ yüzdesi değerlerinin dikey sıçrama performansına etkisi. Selçuk Üniversitesi Beden Eğitim ve Spor Bilim Dergisi, 14(2), 202-07.
• 9. Janusevicius D., Snieckus A., Skurvydas A., Silinskas V., Trinkunas E., Cadefau J.A., ve Kamandulis S. (2017). Effects of High Velocity Elastic Band versus Heavy Resistance Training on Hamstring Strength, Activation, and Sprint Running Performance. Journal of Sports Science and Medicine, 16, 239-246.
• 10. Drinkwater, E.J., Galna, B., McKenna, M.J., Hunt, P.H., ve Pyne, D.B. (2007). Validation of an optical encoder during free weight resistance movements and analysis of bench press sticking point power during fatigue. Journal of Strength and Conditioning Research, 21(2), 510–517.
• 11. Elliott, B.C., ve Wilson, G.J. (1989). A biomechanical analysis of the sticking region in the bench press. Medicine and Science in Sports and Exercise, 21(4), 450-62.
• 12. Fathi, A., Hammami, R., Moran, J., Borji, R., Sahli, S., ve Rebai, H. (2019). Effect of a 16-week combined strength and plyometric training program followed by a detraining period on athletic performance in pubertal volleyball players. Journal of Strength and Conditioning Research, 33(8),2117–27.
• 13. Fuchs, P.X., Fusco, A., Bell, J.W., Duvillard, S.P.V., Cortis, C., ve Wagner, H. (2019). Movement characteristics of volleyball spike jump performance in females. Journal of Science and Medicine in Sport, 22(7), 833-37.
• 14. Ghigiarelli, J.J., Nagle, E.F., Gross, F.L., Robertson, R.J., Irrgang, J.J., ve Myslinski, T. (2009). The effects of a 7-wk heavy elastic band and weight chain program on upper body strength and upper body power in a sample of Division 1-AA football players. Journal of Strength and Conditioning Research, 23(3), 756-64.
• 15. Hakkinen, K., Allen, M., ve Komi, P.V. (1985). Changes in isometric force- and relaxation-time, electromyographic and muscle fiber characteristics of human skeletal muscle during strength training and detraining. Acta Physiol Scand, 125(4), 573-85.
• 16. Hammami R, Gene-Morales J, Abed F, Selmi MA, Moran J, Colado JC, ve Rebai HH. (2022). An eight-weeks resistance training programme with elastic band increases some performance-related parameters in pubertal male volleyball players. Biology of Sport, 39(1), 219–226.
• 17. Harris, C., Wattles, A.P., DeBeliso, M., Sevene-Adams, P.G., Berning, J.M., ve Adams, K.J. (2011). The seated medicine ball throw as a test of upper body power in older adults. Journal of Strength and Conditioning Research, 25(8), 2344-48.
• 18. Joy, J.M., Lowery, R.P., Souza, O.E., ve Wilson, J.M. (2016). Elastic bands as a component of periodized resistance training. Journal of Strength and Conditioning Research, 30(8), 2100-06.
• 19. Kompf, J., ve Arandjelović, O. (2016). Understanding and overcoming the sticking point in resistance exercise. Sports Medicine, 46, 751-62.
• 20. Kreamer, W.J., ve Hakkinen, K. (2000). Handbook of Sports Medicine and Science: Strength Training for Sport. USA: Blackwell Science.
• 21. Lopez, G.D., Hernandez, S.S., Martin, E., Marin, P.J., Zarzosa, F., ve Herrero, A.J. (2014). Free-weight augmentation with elastic bands improves bench-press kinematics in professional rugby players. Journal of Strength and Conditioning Research, 30(9), 2493-99.
• 22. Loturco, I., Pereira, L.A., Reis, V.P., Zanetti, V., Bishop, C., ve Mcguigan, M.R. (2020). Traditional free-weight vs. variable resistance training applied to elite young soccer players during a short preseason: effects on strength, speed, and power performance. Journal of Strength and Conditioning Research, XX(X), 000-000.
• 23. Nardone, A., Romano, C., ve Schieppati, M. (1989). Selective recruitments of high-threshold human motor units during voluntary isotonic lengthening of active muscles. Journal of Physiology, 409, 451-71.
• 24. Nickerson, B.S., Williams, T.D., Snarr, R.L., ve Park, K.S. (2019). Individual and combined effect of inter-repetition rest and elastic bands on jumping potentiation in resistance-trained men. Journal of Strength and Conditioning Research, 33(8), 2087-93.
• 25. Otto III, W.H., Coburn, J.W., Brown, L.E., ve Spiering, B.A. (2012). Effects of weightlifting vs. kettlebell training on vertical jump, strength, and body composition. Journal of Strength and Conditioning Research, 26(5), 1199–02.
• 26. Palao, J.M., Santos, J.A., ve Urena A. (2017). Effect of team level on skill performance in volleyball. International Journal of Performance Analysis in Sport, 4(2), 50-60.
• 27. Sheppard, J.M., Cronin, J.B., Gabbett, T.J., Mcguigan, M.R., Etxebarria, N., ve Newton, R.U. (2008). Relative importance of strength, power, and anthropometric measures to jump performance of elite volleyball players. Journal of Strength and Conditioning Research, 22(3), 758-65.
• 28. Sheppard, J.M., Dingley, A.A., Janssen, I., Spratford, W., Chapman, D.W., ve Newton, R.U. (2011). The effect of assisted jumping on vertical jump height in high-performance volleyball players. Journal of Science and Medicine in Sport, 14(1), 85-9.
• 29. Shoepe, T.C., Ramirez, D.A., Rovetti, R.J., Kohler, D.R., ve Almstedt, H.C. (2011). The effects of 24 weeks of resistance training with simultaneous elastic and free weight loading on muscular performance of novice lifters. Journal of Human Kinetics, 29, 93-106.
• 30. Stevenson, M.W., Warpeha, J.M., Dietz, C.C., Giveans, R.M., ve Erdman, A.G. (2010). Acute effects of elastic bands during the free weight barbell back squat exercise on velocity, power and force production. Journal of Strength and Conditioning Research, 24(11), 2944-54.
• 31. Stone, M.H., Potteiger, J.A., Pierce, K.C., Proulx, C.M., O’Bryant, H.S., Johnson, R.L., ve Stone, M.E. (2000). Comparison of the effects of three different weight-training programs on the one repetition maximum squat. Journal of Strength and Conditioning Research, 14(3), 332-37.
• 32. Voight, H., ve Vetter, K. (2003). The value of strength-diagnostic for the structure of jump training in volleyball. European Journal of Sport Science, 3(3), 1-10.
• 33. Wallace, B.J., Winchester, J.B., ve McGuigan, M.R. (2006). Effects of elastic bands on force and power characteristics during the back squat exercise. Journal of Strength and Conditioning Research, 20(2), 268-72.
• 34. Ziv, G., ve Lidor, R. (2010). Vertical jump in female and male volleyball players: a review of observational and experimental studies. Scandinavian Journal of Medicine and Science in Sports, 20(4), 556-67.