International Journal of Applied Exercise Physiology

2322-3537 www.ijaep.com
Vol.7 No. 1
Received: October 2017 , Accepted: February 2018 , Available online: March 2018

Effects of 8-Week Thera-Band Training on Spike Speed, Jump Height and Speed of
Upper Limb Performance of Young Female Volleyball Players

Ani Agopyan1, Nurper Ozbar2, Seda Nur Ozdemir3

1Marmara University, Faculty of Sport Sciences, Department of Coaching Education, Istanbul, Turkey.
2 Duzce University Faculty of Sport Sciences, Department of Coaching Education, Duzce, Turkey
3 Istanbul Technical University Sports Club, Istanbul, Turkey
DOI: 10.22631/ijaep.v7i1.218
ABSTRACT: Introduction and objectives: Elastic resistance has been commonly used in the therapeutic and fitness setting. However, the
effects of a strength training program using elastic resistance exercises to the explosive power and spike speed, which are very important elements
for successful volleyball practice, has not been clearly demonstrated. Therefore, the aim of this study was to establish the effects of 8-week Thera-
Band training protocols on the development of spike speed, counter movement jump (CMJ) height, peak power and speed of upper limb
performance of young female volleyball players. Methods: The participants consists of 20 competitive female volleyball players who regularly
train at the same team and aged 15-17 years (age 16.2 ± 0.7 years). All the players were tested for spike speed, CMJ height, peak power and speed
of upper limb performances before and after 8-week training program. The players were divided into Thera-Band Training Group (TTG; n=10)
and Control Group (CG; n=10). Both groups continued technical and tactical volleyball training together 3 days (120 min.d.-1) a week.
Additionally, TTG attended Thera-Band training program through 8-week, 2 days per week and 2 sessions (60 min.d.-1). Results: The findings
of the study showed significant change in CMJ height, peak power and spike speed at the end of 8-week. TTG significantly (p ≤ .001) improved
CMJ height, peak power and spike speed, whereas the CG showed significant changes only CMJ height and peak power (p ≤ .05) at the end of 8-
week. The effect of resistance exercises was significantly higher as compared to the control group (p < .05). Results demonstrated that the TTG
players showed greater improvements in CMJ height (d = 1.31, moderate effect size), and spiking speed (d = 2.93, large effect size) performance
than CG. Conclusion: It can be concluded that supervised Thera-Band training contributed development of the performance of spike speed
mostly and CMJ height and peak power of lower extremities in young female volleyball players. Due to its effectiveness on muscular performance,
the Thera-Band training model can be recommended to the coaches and players in additional to the regular technical training.

KEY WORDS Strength training, Spike, Vertical jump, Peak power, Volleyball
 EFFECTS OF 8-WEEK THERA-BAND TRAINING VOL. 7 (1)

INTRODUCTION Resistance Bands and Tubing. Elastic bands are available in an

assortment of grades or thicknesses. Those kind of elastic resistance
Volleyball is characterized as a ball game that requires biomechanical
devices are widely used in the therapeutic and fitness settings [1] and
demands upon the musculoskeletal system as well as great deal of
light strength training by a short-term (4-5 weeks) exercise plan [31,32].
neuromuscular coordination, speed, agility, and power. Passing, setting,
Elastic resistance bands never works against the gravity and can be used
spiking, blocking and serving the ball are fundamental movements in a
to train one or more joints at the same time [20]. Therefore, they could
volleyball game, which requires implementation of various vertical or
potentially be used as a feasible alternative for resistance training [29]
horizontal jumps, and speed actions. It has been suggested that volleyball
and have also gained popularity because of their low cost, simplicity,
players competing in better performing teams, have higher vertical jump
versatility, accessibility, safety and portability. It has been reported that
values [27]. For novice and young players, these values are also
elastic resistance bands are a relevant tool for increasing muscular
considered as important performance indicators [17,18].
strength in young and old populations, both male and female adults with
Besides the height of jump, the ability to spike the ball with highest and without musculoskeletal pain [35] and can be used to assist the
possible speed are also important factors for performance of the physical development of volleyball players [26].
volleyball players [17,26]. Within this structure, spike is a complex
It has been well documented that resisted movement training is an
movement pattern requiring flexibility, muscular strength, coordination
effective training mode for increasing muscular performance in various
and neuromuscular efficiency [5]. Therefore, the spike is described as the
sports such as basketball, taekwondo, and wrestling players [31,32,33],
most explosive movement form among the overhead volleyball skills [5].
therefore, it should be incorporated into the training program design.
It requires a straight approach to the ball with a right angle and jumping
Although elastic bands and 3- to 5-pound dumbbells were suggested to
with good timing [54]. Volleyball players try to spike the ball at maximal
be use for the shoulder routine exercises in volleyball [19], it is
height as this increases the chance to pass the block successfully and to
noteworthy that the effect of its use on young volleyball players in a long-
place the ball in the opponent’s side due to an optimized release angle
term training is not revealed.
[30]. The spike has the highest correlation to the team´s performance in
competition [25,44] and it contributes to about 44% of team’s success There are limited studies which have investigated the effects of short

[54]. The spike ability can be enhanced by increasing strength and power or long term (4-12 weeks) resistance training programs in young athletes

of the trunk and the chest/shoulder girdle area using a variety of concerning performance variables [12,55]. The results of above-

resistance training and upper body plyometric activities [26]. Because of mentioned studies demonstrated that resistance training programs

these demands the lower and upper body strength are very significant increase throwing velocity muscular strength, power, and endurance

factors for performance and injury prevention in volleyball. Especially, youth baseball [12] and tennis players [55], Furthermore, Treiber et al.

shoulder extension strength at high speeds is considered very highly for [55], concluded that resistance training using Thera-Band tubing and

spiking velocity and is also necessary for the young athletes. Therefore, lightweight dumbbells might have beneficial effects on strength and

participation in especially strength and conditioning programs are very functional performance in college-level tennis players. Additionally,

important in protection of injuries among women [26] and adolescent transferability of strength gains achieved from general resistance training

female players [56] in volleyball. methods to sport-specific performance remain as a critical issue [31], and
it is not clear for volleyball skills such as spike speed.
Strength training protocols designed to optimize the efficiency and
benefits in athletics, have gained popularity [35]. Particularly, to Although jump height [17,18], and spike speed [25,44] are known to

maintain or achieve shoulder-muscle strength and balance, previous be an important determinants of volleyball performance, to the best of

research has suggested rotator cuff strengthening programs [38]. In order our knowledge, there have been no studies to examine the effect of long-

to increase their muscular strength, individuals prefer to participate in term Thera-Band exercises especially on the spike speed and jump height

traditional resistance training programs [35]. Those programs are performance of female volleyball players.

performed using gym equipment such as free weights or machines, Within this context, this study aims to determine the effects of an 8-
resistance bands and their own body weight [7,38]. Current research week (2 d.wk-1, 60 min.d-1) Thera-Band training protocols targeting the
indicates that supervised resistance training can be a safe, effective and development of spike speed, vertical jump height, peak power,
worthwhile activity for children and adolescents [3,15]. coordination and speed of upper limb on young female volleyball

Elastic bands, rubber bands and tubing are produced by several players.

manufactures under different product names, such as Thera-band, Elastic

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 EFFECTS OF 8-WEEK THERA-BAND TRAINING VOL. 7 (1)

METHODS performance of lower extremities and speed of upper limb movement

Participants was evaluated with a pretest and posttest. Before and after the 8-week,
participants were tested to determine anthropometric features (body
Twenty young (age = 16.2 ± 0.7 years) competitive female volleyball
weight and height) and physical fitness performances (spiking speed and
players voluntarily participated in this study. All players were member
vertical jump height).
of a local volleyball club. The participants were selected from a group of
volleyball players who were similar in respect to their exercise level (3 Testing protocols

d.wk-1/2 h.d-1) and training history (at least 3 years) in the young All participants were assessed before and after an 8-week training
volleyball leagues. Exclusion criteria included previously engaging in a program in the same condition. Each participant visited to our laboratory
formal Thera-Band training program, consisting musculoskeletal injury one week prior to pre-season testing for familiarization with equipment
(eg, postoperative conditions, musculotendinous, ligamentous, or bony and procedures. Post-testing was conducted within a week of the final

defects) within 6 months of the start of the study and suffering session of the program. They were carefully instructed with all testing

musculoskeletal pain or any neuromuscular and cardiovascular disorder. requirements before baseline performance. The players did not undertake
any strenuous or unaccustomed exercise in the 24-h before trials, and
Specifically, none of the participants, had injuries that limited range of
were restricted from alcohol and caffeine ingestion during this time.
motion (ROM) at the upper and lower extremities. The study was
They were instructed to be well hydrated and to avoid eating at least 3
designed in compliance with the recommendations for clinical research
hours before measurements. The tests were completed in one day (i.e.,
of the World Medical Association Declaration of Helsinki [58]. The
16.00 and 18.00 hours) on an indoor volleyball surface on which the
protocol was reviewed and approved by the Institutional Ethic
participants were accustomed to training. The participants performed the
Committee of the Marmara University. The club consents were tests in the following order: anthropometric measurements, plate tapping,
obtained before data collection for the study. Parental consent and assent counter movement jump (CMJ) and spiking performance tests. One
were obtained for those under age 18. All participants and their parents minute of rest was allowed between each test. After completing
were informed of the benefits and risks of the investigation, and written anthropometric measurement and plate tapping test, each athlete
informed consent was received from them. All participants completed a performed a standardized 15-minute warm-up consisting of general
questionnaire regarding their personal information (age of training, daily movements [walking, jogging at increasing velocities lunging,

and weekly volleyball trainings) and medical histories. submaximal contractions of the upper-body muscles (e.g., crunches, pull-
ups, push-ups) and both upper- and lower-body dynamic and static
Study design stretching] and approximately 5 minutes of light to moderate effort of
throwing. The players executed standardized warm-ups directed by one
This study was undertaken as mixed-model experimental design.
of the researchers and the coach. During all the aforementioned physical
According to the preliminary test results, 20 female volleyball players
tests, the players were verbally encouraged to give their maximal effort.
were divided into Thera-Band Training Group (TTG; n = 10) and Control
Group (CG; n = 10). Statistical analysis showed that the groups did not Anthropometric measurements
differ before the experiment with regard to any of the variables of
Standing height, using a portable Seca stadiometer 208 (Vogel &
training history, height, weight, and body mass index (BMI).
Halke, Hamburg, Germany) and body weight using a digital scale (Scale
During the 8-week period, TTG and CG players routinely trained
Tanita HD-358, Japan) were measured allowing the calculation of the
together with the same regular volleyball technical and tactical training
body mass index [(BMI, kg/m2) = height/body mass2]. The participants
(total of 24 training sessions) for 3 sessions (Mondays, Wednesday, and
were in the fasting state, with the dressed in light clothing and barefoot.
Fridays) per week and participated in the one competitive match per in-
season week (eight official matches total). The sessions lasted 60 minutes Plate tapping test
a day and consisted of a dynamic warm-up, jump training, resistance
A plate tapping is a reliable and valid instrument to evaluate the
training, speed and agility drills specific for volleyball, and flexibility.
coordination and speed of upper limb movement [2] for dominant arm
Additionally TTG players attended Thera-Band program in 8-week with
rate of motion. In the plate tapping test, two yellow discs (20 cm) were
training (total of 16 training sessions) carried out 2 times per week on
placed on a flat surface with their centers 60 cm apart. In between the
nonconsecutive days (Tuesday and Thursday). However, CG completed
two discs a white rectangle (30 × 20 cm) was placed. The participants
only regular volleyball technical and tactical training. The
were asked to place the non-preferred hand on the rectangle and move
effectiveness of the Thera-Band program on spike speed, jump
the dominant hand back and forth between the two yellow discs over the

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 EFFECTS OF 8-WEEK THERA-BAND TRAINING VOL. 7 (1)

rectangle. Two taps were counted as one cycle and the participants were hard as possible with the dominant arms. Right arms were dominant by
asked to complete 25 cycles as fast as possible. The time taken to all of the players. The highest ball velocity (km/h) for each player was
complete the test was counted using a stopwatch (Technos, YP2151/8P, registered. Three trails were recorded as kilometers per hour, and the best
BR). Each participant performed the test twice with a 5-min rest interval spike speed was taken for further analysis. The participants had
in a standing position and the best performance was recorded [52]. All approximately one minute of rest between each attempt to avoid any
players were reported as right-handed. The dominant hand was defined effect of fatigue. The intraclass correlation coefficient for test-retest
as the one used for spike. reliability and typical error of measurement for spiking speed accuracy
was 0.92 and 4.1%, respectively.
Countermovement jump (CMJ)
Training protocols
Earlier studies have shown that a CMJ is a reliable test to evaluate the
explosive strength in the lower extremity extensor muscles in athletes All training programs were designed to be general volleyball technical-
[39]. Jump height (cm) was assessed using a portable jump mat (Newtest tactical training and supplemental resistance training. The study was
2000 System; Newtest, Oy, Oulu, Finland) which calculated from flight implemented during the second-term competitive season (January–
time. Flight time was defined as the period between the instants of take- March) within the context of the macrocycle for duration of 2 months.
off and landing that is subsequent ground contact of feet. Both groups participated in regular volleyball practice including
The CMJ started from a full erect standing position. Participants were technical, tactical trainings and games altogether accompanied by the
instructed to perform a fast downward movement (to approximately 90º same coach throughout the study. General volleyball training consisted
knee flexion) immediately followed by a fast upward movement, and to of three volleyball practices on Monday, Wednesday, and Friday and one
jump as high as possible. Hands were kept on the hips to minimize any game on Sunday per week. Volleyball practice typically lasted for 2
influence of the arm swing. The participants were asked to land on the hours at the 16.00 – 18.00 pm of the day and under exactly the same
contact platform in a position similar to that of the take-off. The CMJ test conditions for each week. Practices typically
was performed three times with 30 s recovery time between each trial. focused on technical skills (volleyball specific skills like set, pass, spike,
Three maximal jumps height (cm) were recorded. The best trial was serve, etc.), individual tactical skills (e.g. decision making by one player)
included in further analysis [21]. and team tactical skills (offensive and defensive schemes).

Peak power (PP) The average resistance training programme in a meta-analysis on

youth resistance training consisted of 2–3 sets of 8–15 repetitions with
The CMJ height was then used to determine peak power by the formula
loads between 60% and 80% of the 1 RM on 6–8 exercises [3]. Further,
given in Lara et al. [36] and this equation was used for national level of
the clinical trials have shown that elastic resistance programs performed
female volleyball players. PP = [53.6 x Jump Height (cm) + 67.5 x Body
6 to 12 weeks, 3 times a week for 2 to 3 sets at 8 to 12 repetition
Mass (kg)] – 2624.1
maximum resistance significantly improve strength when progressed
Spike speed performance with increasing volume and intensity of elastic resistance. Typically, two
to three sessions a week improve strength, whereas one session per week
Spiking performance was determined as maximum ball speed during
maintains strength [43]. Therefore, the TTG participated in an 8-week
hit (spike) by a calibrated radar gun (Sports Radar Gun SR3500; Sports
resistance training programs (16 sessions in total), 2 sessions per week
Electronics, Inc., Homosassa, FL, USA). The radar gun was calibrated
(60 min. d-1) on Tuesday and Thursday at the same time (17.00 – 18.00
immediately before testing according to the manufacturer’s instructions.
pm) of day. One of the members of the research team supervised each
The ball characteristics were in accordance with International Volleyball
training session. Resistance training programme had been designed to
Federation approval (Mikasa MVA200). The ball pressure was verified
induce upper extremity speed and lower extremity strength/power.
before each testing session (0.30 to 0.325 kg/cm2). Two antennas (1.5
The training programme was based on the basic concepts emphasized
meters apart) delimited the hitting area. A target 2 m long and 2 m wide
for different resistance training models by using guidelines represented
was placed on a court. Players were instructed to hit (spike) the ball
for young athletes [3,14,15]. The Thera-Band training protocol were
toward the target. The radar gun was placed five meters from the net. The
based on common clinical practice and experience. The types of
same trained coach tossed the ball for the jump spike in all evaluations
exercises are selected based on the similarity of their movement patterns
to eliminate the difference (to three-four meters in height and a half meter
to those that constitute the game of volleyball to train muscle groups of
from the net) [56]. After the standardizing warm-up, the subject had to
the players in the upper and lower extremities. The resistant training
hit spike with the volleyball ball from position 4 to position 5 at the right
program was standardized to include exercises for the eight main muscle
side of the diagonal. The participants were instructed to spike a ball as

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 EFFECTS OF 8-WEEK THERA-BAND TRAINING VOL. 7 (1)

groups (knee extension and flexion, abdomen and back muscles, rotation, weeks, assuming the participants completed all repetitions with proper
upper back and arm-shoulder muscles, and press bench for lower form. The Thera-Band colours were used yellow for 1st and 2nd weeks,
extremity muscles). Implemented activities for each weekly exercise green for 3rd, 4th and 5th weeks, and blue for 6th, 7th and 8th weeks.
program are differentiated to eliminate the monotony. Normally in a When participants could exceed 12 repetitions, the resistance was
periodized training format, major changes in the training sessions are increased as keeping 12 repetitions per set.
made every 2 to 4 weeks [34]. Therefore, in every two weeks, different
The training consisted of three parts (total 60 minutes): warm-up (10
exercises were performed and total 32 different exercises were applied
minutes), resistant Thera-Band (45 minutes), and cool-down exercises (5
to the participants.
minutes). The standardized warm-up protocol included moderate
The training volume can be dosed by setting a certain period to walking and light jogging (4–5 minutes), and varied callisthenic drills
complete exercise. One set of 10-12 repetition maximum resistance repeated 5 times, with each position held for 2–3 s, before moving on to
should be performed in approximately 30 s for anaerobic training. The the next exercise. The warm-up started from the upper extremities (neck
work/rest ratio should be 1:2 to 1:3 for 10-12 repetition maximum [49]. clock, shoulder roll, arm hug, windmill) and worked down through the
With these basic approaches in mind, during all of the sessions, the body to the midsection (trunk circle, trunk twist), and lower extremities
Thera-Band exercises program consisted of eight exercises with three (body weight squat, lateral lunge).
sets of 12 repetitions for each one for weeks 1 to 8. Each exercises are
The resistance of Thera-Band exercises program in the first phase (1-
completed in approximately 35-40 s and resting intervals between
2 weeks) consisted of 8 exercises selected to stress generally the major
exercises were set to be 1:2 work/rest ratio (70-80 s). There were 2-3
muscle groups in the following order: Standing Shoulder Press, Chest
minutes active rest period for each set.
Fly, Triceps French Press, Biceps Curl, Rhomboid Squeeze, Knee
TTG participants performed resistance training using a Thera-Band, Flexion (Prone), Minisquat, and Ankle Plantarflexion.
and the exercises included total and segmental movements of upper
In the second phase (3-4 weeks), the resistance of Thera-Band
limbs, trunk and lower limbs (Table 1) whereas the control group did not
exercises program was altered, and 8 exercises were performed in the
participate in Thera-Band exercises. The TTG had experience in using
following order: Trunk Twist, Reverse Flies, Elbow Kick Back,
the Thera band at certain times during previous trainings in warm-up
Concentration Curl Scapular, Retraction, Lunge, Quick Kicks, and Leg
section.
Press.
During the first familiarization session, the participants learned the
In the third phase (5-6 weeks), the resistance of Thera-Band exercises
techniques for the exercises. They were also trained to use Thera-Band,
program was altered, and 8 exercises were performed in the following
instructed in the appropriate technique for every exercise. All
order: Straight Arm Pulldown, Chest Press, Wrist Flexor, Triceps Kick
participants were instructed to perform each repetition with a concentric-
Back, Rear Deltoid, Dead Lift, Lying Hamstring Curls, and Donkey
to eccentric phase ratio of 1:2 (in a 3-s repetition; 1 s for the concentric
Kicks .
phase and 2 s for the eccentric phase). The tension in the elastic Thera-
Band is adjusted according to performance of participants (i.e., by using In the fourth phase (7-8 weeks), the exercises were selected to activate
greater elongation during exercise to increase the resistance, or changing core and lower extremities muscles groups in the following order:
to more resistant bands if necessary) to accommodate their Diagonal Chop, Trunk Curl-up, Upright Row, Dynamic Hug, Front
improvements in muscular strength throughout the 8-week duration [12]. Raise, Squat, Knee Extension (Prone), and Calf Raise.
Players were encouraged to exert maximal effort during all sets.
All participants consumed adequate water to ensure proper hydration
The color of the Thera-Band is the indicator of resistance of the Thera- during training. They were also instructed to eat a light meal and fluids
Band. Type (color) of the Thera-Band to be used is determined according before the training sessions. No participants in the training group missed
to the level of players. Six feet of Thera-Bands were used for TTB any training sessions, demonstrating excellent compliance with the
training exercises. Training intensity was adjusted by changing the color training program. No injuries occurred during at the 8-week period. Both
of the Thera-Bands that means changing the resistance of the band. group members were not allowed to participate in other physical
Participants made progress in weekly resistance program using different activities during the study.
color of Thera-Band throughout the training period (Table 1). Thera-
Band colors and their relative tension are indicated as low (red), medium
(green) and high (blue) [53]. The intensity of the exercises were
determined changing the colours of Thera-Band every two or three

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Table 1.
Training protocol for resistance Thera Band (TB) training.
The test-retest reliability of the dependent variable was determined by
Week TB colors Set x Repetitions Drill calculating intraclass correlation coefficient reliabilities. The reliability
1-2 Red 3 x 12 Standing Shoulder Press analysis (Cronbach’s alpha) and intraclass correlation coefficients
Chest Fly (ICCs) showed that these tests were highly reliable. The reliability
Triceps French Press coefficients (Cronbach’s alpha) were 0.94, 0.96, 0.94 and 0.92 for
Biceps Curl dominant arm rate of motion, CMJ height, peak power and spiking speed
Rhomboid Squeeze respectively. In addition, the ICCs for the dominant arm rate of motion
Knee Flexion (Prone) (0.94), CMJ height (0.95), peak power (0.94) and spiking speed (0.92)
Minisquat confirm the reliability of the tests. As a rule, an ICC of more than 0.90 is
Ankle Plantarflexion considered as high, between 0.80 and 0.90 as moderate, as and less than

3-4 Green 3 x 12 Trunk Twist 0.80 as insufficient for physiological field tests [50]. Magnitude of

Reverse Flies treatment effects both within and between groups was estimated with

Elbow Kick Back Cohen’s effect size. The within-group effect size is defined as the

Concentration Curl Scapular difference between posttest mean and pretest mean divided by pretest

Retraction SD. The between-group effect size is defined as the difference between

Lunge experimental group posttest mean and control group posttest mean

Quick Kicks divided by control group pretest SD [47].

Leg Press Rhea [47] proposed a new scale for determining measure of effect sizes
5-6 Green - 3 x 12 Straight Arm Pulldown (Trivial, small, moderate, or large) in strength training research. In this
Blue Chest Press classification Rhea [47] took the training status of the participants into
Wrist Flexor consideration by separating them into 3 groups: untrained (consistent
Triceps Kick Back training less than 1 yr.), recreationally trained (consistent training from
Rear Deltoid 1–5 yr.), and highly trained (consistent training of more than 5
Dead Lift yr.). Because the players in this study had prior volleyball experience of
Lying Hamstring Curls 3 years, the scale for ‘‘recreationally trained’’ was selected for
Donkey Kicks interpretation: trivial (effect size < 0.35), small (effect size 0.35–0.80),

7-8 Blue 3 x 12 Diagonal Chop moderate (effect size 0.80 - 1.50), and large (effect size ≥ 1.50).

Trunk Curl-up Additionally, the difference of the medians was given with 95%

Upright Row confidence interval (CI). All statistical analyses except Cohen effect size

Dynamic Hug were performed using statistical analysis package (Version 20.0; SPSS,

Front Raise Chicago, IL, USA) with statistical significance set at p < 0.05.

Squat
Knee Extension (Prone) STATISTICAL RESULTS

Calf Raise The groups’ differences of the anthropometric and training

characteristics are summarized in Table 2. Between the two groups,
there were no statistically meaningful differences (p > .05) among the
Statistical analyses
pretest results related to physical (in age, mass, height, BMI) and
The descriptive statistics were expressed as mean ± SD, percentage performance variables (Table 3). The groups were found to be
changes, 95% confidence intervals, and effect size. The Mann-Whitney homogeneous in baseline measurements. Mean (± SD) performance
U-test was used to compare both the baseline characteristics and changes variables comparisons between pretest and posttest measurements for the
between groups in the outcomes from pretraining to posttraining. The CG and TTG are shown in Table 3.
Wilcoxon’s rank-sum test was used to compare the baseline and follow-
up in each group.

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According to the differences of pretest and posttest, within groups, the Mann-Whitney U-test results revealed significant differences (p <
Wilcoxon’s rank-sum test results revealed significant improvements (p < .001) between the groups in terms of CMJ height (U = 5.500, p = .001),
.01) in the CMJ height (+14%, Z = -2.809, p = .005, Table 3, Figure 1), peak power (U = 6.000, p = .001) and spiking speed test (U = 1.000, p
peak power (+8.4%, Z = -2.803, p = .005, Table 3, Figure 2) and spiking = .001) in favor of TTG (Table 3) at the end of 2-month period.
speed (+18%, Z = -2.829, p = .005, Table 3, Figure 3), whereas there
Large effect size (d =2.93) was found for spiking speed. The CMJ
were no significant differences (p > 0.05) in dominant arm rate of motion
height had moderate effect size (d = 1.31). Small effect size (d = 0.71)
(Z = -0.780, p = .435) (Table 3) for TTG at the end of 8-week. On the
was found for peak power. While significantly higher treatment effects
other hand, small effect size was found for peak power (d = 0.48) when
were observed in the TTG compared to the control group, the effect size
it was compared with the CMJ height (d = 1.38) and spiking speed (d =
values ranged from small (peak power), to moderate (CMJ) and finally
0.86), which had moderate effect size in the TTG.
to large values (spiking speed).
The CG showed significant (p > .05) changes between pretest and
posttest in the CMJ height (+3.1%, Z = -2.239, p = .025), and peak power
(+1.8%; Z = -1.979, p = .048) at the end of 8-week (Table 3). Small effect
size was found for CMJ height (d = 0.31) and peak power (d = 0.11) in
the CG. There were no significant differences (p > .05) in dominant arm
rate of motion (Z = -1.355, p = .176) and spiking speed (Z = -0.141, p
= .888) for CG at the end of 8-week.

Table 2. Descriptive data for anthropometric properties of all

participants

Variables Groups n Mean ± SD p

Age (year) TTG 10 16.20 ± 0.63

1.000*
CG 10 16.20 ± 0.78

Training age (year) TTG 10 2.60 ± 0.96

0.628*
CG 10 2.40 ± 0.84

Height (cm) TTG 10 162.12 ± 6.28

0.116*
CG 10 157.20 ± 7.02

Body weight (kg) TTG 10 58.44 ± 9.70

0.615*
CG 10 56.30 ± 8.99

Body mass index TTG 10 22.15 ± 2.67

(kg/m2) 0.647*

CG 10 22.68 ± 2.40

TTG= Thera-band training group, CG=control group * Not significant (p > .05).

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Table 3.
Performance variables of pretest and posttest for TTG (n = 10) and CG (n = 10)*

Pretest Posttest Difference

Within group Between group
Tests Groups Mean ( ± SD) Mean ( ± SD) Mean ( ± SD)
p p
(95% CI) (95% CI) (95% CI)

TTG 6.16 ± 0.85 6.16 ± 0.84 0.00 ± 0.01 0.435*

Dominant arm rate of motion
(5.51-6.78) (5.55-6.78) (-0.01-0.01) 0.195*
(s)
CG 6.04 ± 0.52 6.04 ± 0.51 0.00 ± 0.01 0.176 *

(5.66-6.42) (5.67-6.43) (-0.02-0.01)

TTG 43.20 ± 4.41 49.30 ± 6.54 6.10 ± 3.51 0.005†

Countermovement jump
(40.04-46.36) (49.30-44.61) (3.59-8.61) 0.001†
(cm)
CG 42.50 ± 4.19 43.80 ± 4.28 1.30 ± 1.56 0.025‡

(39.50-45.50) (40.73-46.87) (0.18-2.42)

TTG 3636.12 ± 639.60 3940.80 ± 789.54 304.67 ± 187.91 0.005†

Peak power
(3178.574093.67) (3375.99-4505.61) (170.25-439.10) 0.001†
(W)
CG 3454.15 ± 595.37 3517.08 ± 568.04 62.92 ± 83.35 0.048‡

(3028.24-3880.06) (3110.73-3923.43) (3.30-122.55)

TTG 43.60 ± 9.17 51.48 ± 7.66 7.88 ± 2.67 0.005†

Spike speed
(23.01-31.18) (28.59-35.41) (3.71-6.09) 0.001†
(km/h)
CG 41.99 ± 3.17 42.19 ± 2.23 0.19 ± 2.43 0.888*

(24.69-27.51) (24.86-26.94) (-1.31-0.91)

*TTG = thera-band training group; CG = control group; CI = confidence interval., *Not significant ( p > .05)., ‡Significant (p ≤ 0.05). †Significant (p ≤ .01).

DISCUSSION In the present study, training containing Thera-Band technique and

condition was implemented in addition to regular volleyball training at
The main finding of this study was that the 8-week (2 d.wk-1, 60 min.
twice a week. Although present study was the first to examine the effect
d-1) of resistance training by elastic Thera-Band concurrent with the
of Thera-Band training program to athletic performance of female
regular volleyball training was led to greater improvement for the spiking
volleyball players, our findings were consistent with previous studies that
speed performances, CMJ height and peak power of lower extremities in
reported some indirect evidences that seem to confirm our findings.
young female volleyball players compared with technical volleyball
There are limited studies [4,12,55] that have investigated the effects of
training alone. However, dominant arm rate of motion time was not
resistance training program in youth baseball, handball and tennis players
affected by Thera-Band training. To our knowledge, this is the first study
on athletic performance variables. It was reported that a significant
to examine the use of resistance training with elastic bands exercises to
increase in ball speed of the tennis serve could be after 4-week of Thera-
investigate spike speed, lower extremity jump height and power
Band and dumbbell strength training to the shoulder in collegiate players
performance of young female volleyball players. The traditional
[55]. Gorostiaga et al. [22] found that handball throwing velocity in
volleyball training alone slightly increased CMJ height and peak power
adolescent handball players increased after resistance training.
of lower extremities but it did not increase spike speed and dominant arm
Furthermore, Carter et al. [4] concluded that although both resistance
rate of motion time performances. While significantly higher
training and plyometric training for upper extremity after 8-week
improvement effects were observed in the TTG compared to the control
resulted in strength gains, only the plyometric training group improved
group, the effect size values ranged from small for peak power, to
their throwing velocity by 2.0 mph in collegiate baseball players. These
moderate for CMJ and to large values for spiking speed.
results are supported by data from Escamilla et al. [12], who reported that
the baseball players improved their throwing velocity to the 2.2-mph

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 EFFECTS OF 8-WEEK THERA-BAND TRAINING VOL. 7 (1)

after 4-week (3 d.wk-1, 75 min. d-1) moderate-intensity resistance volleyball players [59]. Achievement of a greater jump height in
training with elastic tubing, throwing, and stretching. The findings of volleyball provides advantages for attack and block, which means that
present study consistent with results of above mentioned investigations jump height is directly related to performance in volleyball. Increased
[4,22,55] indicating that handball, baseball and tennis players have eccentric loading also occurs with the use of elastic bands [9] which has
increased throwing velocity or speed of the serve after 4-8 weeks of been reported to be associated with higher force values than concentric
resistance training programs. loading [57]. In the present study, the eccentric and concentric loads
In the present study, our experimental group showed significantly condition with Thera-Band training promoted significantly better jump
greater performance improvement in the spiking speed (+18%) at the height performance and lower-body peak power after 8-week of training.
end of the 8-week (51.48 km/h in pre-training vs. 87.20 km/h in post- Thera-Band resistance training combined with volleyball training had
training). In contrast, the controls showed no change in spiking speed effects the peak power, evaluated with the average height of vertical
ability (0%). In other words, the effects of the Thera-Band training jumps according to Lara et al. [36]. There were significant differences
program contributed to the velocity of volleyball spike. These results are between groups for CMJ performance, that is, the TTG group showed
supporting the argument of De Renne et al. [11] who reviewed the effects higher CMJ performance than the CG. CMJ performance increased 6.1
of general, special, and specific resistance training types on throwing cm (+14%) for the TTG and 1.3 cm (+3.1%) for the CG. Another result
velocity can be increased with general resistance training for high school is that PP values significantly increased in TTG (+8.4%) whereas these
and college players. It has been stated that transferability of strength values increased slightly in CG (+1.8%). It might be concluded that CG
gains achieved from general resistance training methods to sport-specific in present study showed a few enhancing their CMJ performance since
performance remain as a critical issue [31]. Therefore, the present study they train volleyball in their regular training sessions.
results show that spike speed, which is a sport-specific performance, was The positive improvements resulting from Thera-Band resistance
increased and transferability of strength gains were achieved by training supports some of the literature's arguments. The results of
resistance training methods. Because of the spike is a complex and the present study are supporting the evidence [3,15] that reviewed the effects
most explosive movement form among the overhead volleyball skills [5], of supervised resistance training can be safe, effective and worthwhile
our results are even more meaningful. Hence, it seems that the use of activity for young population in strength training sessions. Our results
elastic resistance by Thera-Band is highly recommended for young are consistent also with study of Imachi et al. [28] that implementation
volleyball players in order to improve their spiking speed performance of rubber bands for CMJ in volleyball players increased jump height
levels. about 8-10 cm, while improvement in traditional CMJ was only 3.5 cm.
During the volleyball spike, power of the trunk and upper limbs are They conducted a study on the effects of ‘‘suspension’’ training on
integral parts of the energy transferred by the kinetic chain from the vertical jumping ability over a period of 10 weeks. A direct comparison
lower to upper extremities. Therefore, the exercises program was also of findings of the study and of previous investigations is not possible due
designed to provide an improvement in the kinetic chain. Although the to differences in training models. But still, our results related to the
relationship of strength and spiking ability were not investigated in our increase of vertical jump performance confirm previous studies with
study, it can be concluded that inclusion of exercises that are designed to different training models [23,39,45]. The results in the present study are
increase the strength of upper and lower limbs may enhance a player’s parallel to those observed by Marques et al. [40] who also found an
spiking ability. It has been reported that shoulder extension strength is increase of unloaded and loaded CMJ heights by varying percentages
the dominant physiological variables related to achieving higher spiking between 3.8 and 11.2% after 12-week of plyometric training in elite
speed for collegiate female volleyball player [16]. On the other hand, a female volleyball players. Häkkinen [23] reported significant increases
study conducted by Pugh et al. [46] stated that there was a moderate in CMJs (32.8 ± 1.6 to 34.3 ± 1.3 cm; p < 0.05) in 9 competitive female
relationship between strength and ball speed in the volleyball spike. It volleyball players after 10-week of after 4-8 weeks resistance training
has been suggested that an absolute level of strength would program, during the competitive season, similar to those observed in the
have been necessary but not sufficient for ultimate ball speed. Ball speed present study. In addition, our study was in line with the findings of
may be a combination of several factors such as technique, coordination, Pereira et al. [45]who used 8-week combined plyometric and ball
flexibility, and strength [46]. This relationship should be examined in throwing program on the upper and lower body performance in young
further researches. female volleyball players, and found a meaningful increase at jumping
Explosive leg muscle power is an important part of increasing vertical ability (+20.1%).
jump performance [51], and hence it is beneficial to include exercises Several factors may contribute to changes in muscle performance
that develop leg muscle power in the overall conditioning program of during CMJ, such as training aiming at increasing muscle capacity for

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developing higher tension, adding or storing more contractile elements, plate tapping test [2]. According to the results of the test, there was no
and rejuvenating elastic energy [6]. The recent studies [40,59] reported significant difference between TTG and CG in terms of the movement
that 8-week training is needed specifically for motor capacity and speed of the upper extremities. A lack of movement specificity might
strength development, especially when participants are young. This have contributed to the fall of the resistance training at increasing mean
approach is consistent with the results of our study since considerable dominant arm rate of motion in the present study. Another reason for that
amount of positive effect on strength development was observed after might be velocity differences of the training modal related to the tested
young female volleyball players performed exercise training of 8-week. movement. Methodological, proprioception, and dose-response issues
It can be suggested that Thera-Band training results in strengthening leg might be interpreted as expounding for this lack of sufficiency of
muscles and increasing the speed of the motor reflexes of the legs. The resistance training. Finally, the number of training sessions might not
Thera-Band training including multidirectional lower body exercises have been sufficient to improve proprioception. This would be in
offers a unique and novel training stimulus that brings about important concordance with the current position statement of the National Strength
results. and Conditioning Association [13], indicating the need for specificity of
Because there was a significant difference between PP values of the training.
TTG and the CG, one might also consider that the training model There are some limitations to be considered when interpreting results
contributes to greater storage of elastic energy in TTG players. The of this study. The main methodological limitation of this study was
mechanisms behind the superiority of the TTG in terms of power, and the small sample size, although medium- to large-effect sizes were
jump height values are likely a combination of neurogenic and myogenic obtained for most of the variables. Another limitation of the present study
factors [47]. In the present study, these mechanisms were not directly was that functional strength ratios and ROM of the shoulder rotators were
examined and this topic needs more studies. However, with extra loads, not investigated which could have provided more specific information
these mechanisms produce greater stretch of the intrafusal muscle fibers about the effectiveness of the present training program. Our findings
which would promote greater stimulation of the associated motor were limited to one particular category of volleyball players—young
neurons. Furthermore, this situation might evoke the transmission of female. Thus, the results of the present study should be considered
greater than normal afferent nerve impulses to central nervous system exploratory and should serve to suggest methods for future investigation.
and the creation of positive impacts on muscular performance [48]. The Future studies should extend these observations to the different age and
higher PP values for performance of legs of TTG as compared with the gender groups at the other levels of competitors with larger sample size.
CG can be explained by neuromuscular adaptation. Some studies suggest Despite these limitations, we can conclude that well planned 2 days
that the optimum external loads to maximize power output could be as per week Thera-Band training with duration of 8-week, in addition to
high as 70% of body weight [24], while others point out the sufficiency technical volleyball training, led to improved CMJ height, lower limb
of bodyweight indicating that external load is not required [42]. Based power, and speed of spike performance, however, it had no significant
on the results of this study, it is figured out that even lower external loads impact on the movement speed of the upper extremities.
created by Thera-Bands affects the CMJ performance and the power It must be noted that there is a lack of information concerning the
output in jump positively. The recorded values of the increase in the jump effects of Thera-Band training program in the muscle performance
height shares similarities with former studies that interpreted the impacts especially on female players. Furthermore, this is the first study to
of training with ‘negative’ loads [49], training without additional load examine how improvements of muscular strength, power and spiking
[8], and training with added weights [41]. The results from both the speed performance of young female volleyball players are influenced by
plyometric training [37] are consistent with the results that are obtained Thera-Band training.
from recent study. Based on the results, we can conclude that supervised Thera-Band
The plate tapping test was intended to measure the movement speed of training with duration of 8-week (2 d.wk-1, 60 min. d-1) increased
the upper extremities of the players. This test is a reaction test using an mostly spike speed performance, compared with volleyball training
alternating tapping action, which measures upper body reaction time, alone. In addition, the Thera-Band training also provided improvement
hand-eye quickness and coordination. In previous studies, it is found out in CMJ height and peak power of lower limb performance more than
that yoga practice improves repetitive tapping performance in adults and volleyball training alone.
children of both sexes [10] and also in volunteers who used a computer The results indicated that safe, effective and alternative resistance
keyboard for more than 5 hours a day [52]. Thera-Band resistance training could be useful for strength and conditioning coaches, especially
training combined with volleyball training or volleyball training alone in competition season. Moreover, it seems appropriate for especially
had no effects on dominant arm rate of motion, which was evaluated with young female volleyball players who had a beginner level of resistance

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 EFFECTS OF 8-WEEK THERA-BAND TRAINING VOL. 7 (1)

training by Thera-Band. The results of the present study are also

significant because transferability of strength gains were achieved by ACKNOWLEDGEMENT
resistance training methods for the sport-specific performances like
spiking speed. The authors wish to thank Istanbul Technical University Sport Club for
Competitive players should use Thera-Band exercises program that is its cooperation in the study. The authors also wish to thank each of the
implemented in our study. Further studies should also focus on the long- players and the coaches for their efforts in completing the physical tasks
term effectiveness of Thera-Band training and its relationship to strength, needed for the study. No any financial or other conflicts of interest was
power, flexibility and spike speed exercises for different ages and reported by the authors
genders.

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