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RESEARCH PRODUCT

Optimizing Physical Performance During the Competitive Season for Female Handball Players: A Comparative Study on the Effects of High-Load Strength Training versus Power and Plyometric Training

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Purpose: The present study aimed to compare the effects of high-load strength training and low-load power and plyometric training on explosive performance measures in in-season female handball players. Methods: Thirty-one sub-elite handball players (age, 20±3 years; height, 70±6 cm; weight, 68±11 kg) were randomly assigned to a high-load (weekly: 5-20 sets ≥80% of 1RM per muscle group) or low-load power and plyometric training group (power-plyo) (13 sets ≤50% of 1RM and 165 bodyweight jumps). Training sessions were performed biweekly and supervised once per week for 12-weeks. Pre- and post-measurements were countermovement jump (CMJ) height, single-leg vertical jump-and-reach, standing- and 3-step throw velocity, linear sprint (0-30m) and change of direction (CoD) times (4x180°turns), lower- and upper-body theoretical maximal power (Pmax) and power at low to high loads (pneumatic resistance leg-press, and bench press) and rate of force development (RFD). Results were analyzed using t-tests with a significance level set at p<0.05. Results: No significant between-group differences were observed in any of the variables. Compared to baseline, the high-load and power-plyo group improved CMJ (6.6% and 7.2%) and jump-and-reach height (5.6% and 6.1%), Pmax in leg-press (11.7% and 8.3%) and bench-press (8.1% and 5.5%: tendency; 0.068) respectively. Throwing velocity and linear sprint remained unchanged, but the high-load group significantly improved in CoD (2% vs. 1%) and RFD (6.7-13.4% vs. -2.2-4.4%). Conclusion: The findings suggest that female handball players can achieve similar benefits from either a high-load or a low-load power and plyometric oriented strength program in improving or maintaining in-season explosive abilities.