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EFFECTS OF 6 WEEKS ELASTIC RESISTANCE TRAINING ON CHANGE OF DIRECTION SPEED, REACTIVE AGILITY AND SPEED PERFORMANCE IN SOCCER PLAYERS

Year 2025, Volume: 6 Issue: 2, 116 - 126, 26.08.2025

Erdem Çırak Suat Yıldız

Abstract

The study aimed to investigate the effectiveness of elastic resistance agility training program designed to improve change of direction speed, speed, and reactive agility. Forty-eight healthy males actively play soccer and had at least five years experience participated in the study (Height: 177,04± 5,06 cm; Weight: 71,75 ± 8.88 kg; Training Age: 9,83 ± 3,23 years; Age: 21 ± 1,84 Years). After the pre-test Participants split into groups of Elastic Resisted Agility Group-(ERAG) (n=14), Agility Group (AG) (n=12), Control Group (CG) (n=22). Two experimental groups, both ERAG and AG, participated in training biweekly for six weeks. CG only continued their routine soccer training without any strength and conditioning activity. Pre-test, mid-test (after three weeks), and post-test (after six weeks) were taken on selected days on change of direction (COD), 15m sprint, and reactive agility (RA). Due to the nonparametric distribution of the groups, the Friedman test used to analyze the effect of training interventions on dependent variables (3rd and sixth weeks). Differences between measurements analyzed with the Wilcoxon Post Hoc test. Between groups (CG, ERAG, AG), Kruskal-Wallis analysis used to assess the effects of the training interventions on dependent variables. There was no significant difference in performance measurements of groups in the pre-test (p> 0.05); however, after mid-test and post-test, there was a significant difference between groups (p <0.01). There was a significant decrement CG’s COD and RA values (p<0,01), however no significant difference in 15m sprint (p>0.05). There was a significant decrement AG’s COD, RA, and 15m sprint (p<0,01). There was a significant difference in ERAG’s COD and 15m sprint, while no significant difference found in RA (p>0,05). Based on results, could say that elastic resisted agility training may be more effective to train COD and speed (15m sprint) performance than general accepted agility training interventions.

Keywords

Sprinting Elastic Band Horizontal Resistance Quality of Movement SAQ Postural Control

Ethical Statement

This study was approved as ethically appropriate by the Health Sciences Ethics Committee of the Faculty of Medicine at Manisa Celal Bayar University, with the decision dated 14.02.2018 and numbered 2018/20.478.486. The ethics committee approval form is provided in the appendix. Additionally, this research was supported by the Scientific Research Projects (BAP) Unit of Manisa Celal Bayar University within the scope of the project titled “Investigation of the Effects of Elastic Resistance on Agility and Reaction” with the project number 2018-047.

Supporting Institution

Manisa Celal Bayar Üniversitesi

Project Number

2018-047

Thanks

Manisa Celal Bayar University Committee of Scientific Research Projects supported the study with the 2018-47 project number. Also special thanks to Ahmet Sarıkaya, who is the photograph model of the study.

References

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  • Aloui, G., Hermassi, S., Hammami, M., Gaamouri, N., Bouhafs, E. G., Comfort, P., & Chelly, M. S. (2019). Effects of an 8‑week in‑season upper limb elastic band training programme on the peak power, strength, and throwing velocity of junior handball players. Sportverletzung – Sportschaden, 33(3), 133–141. https://doi.org/10.1055/s‑0040‑1704428
  • Andersen, V., Fimland, M. S., Cumming, K. T., Vraalsen, Ø., & Saeterbakken, A. H. (2018). Explosive resistance training using elastic bands in young female team handball players. Sports Medicine – International Open, 2(5), E121–E128. https://doi.org/10.1055/a-0669-8275
  • Appleby, B. B., Cormack, S. J., & Newton, R. U. (2020). Unilateral and bilateral lower‑body resistance training does not transfer equally to sprint and change of direction performance. Journal of Strength and Conditioning Research, 34(5), 1374–1381. https://doi.org/10.1519/JSC.0000000000003035
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Futbolcularda 6 Haftalık Elastik Direnç Antrenmanının Yön Değiştirme Hızı, Reaktif Çeviklik ve Sürat Performansı Üzerine Etkileri

Year 2025, Volume: 6 Issue: 2, 116 - 126, 26.08.2025

Erdem Çırak Suat Yıldız

Abstract

Bu çalışmanın amacı, yön değiştirme hızı, sürat ve reaktif çeviklik performansını geliştirmek amacıyla tasarlanan elastik dirençli çeviklik antrenman programının etkinliğini araştırmaktır. Çalışmaya en az beş yıllık futbol geçmişi olan, aktif olarak futbol oynayan 48 sağlıklı erkek katılmıştır (Boy: 177,04 ± 5,06 cm; Kilo: 71,75 ± 8,88 kg; Antrenman Yaşı: 9,83 ± 3,23 yıl; Yaş: 21 ± 1,84 yıl). Ön testin ardından katılımcılar Elastik Dirençli Çeviklik Grubu (ERAG) (n=14), Çeviklik Grubu (AG) (n=12) ve Kontrol Grubu (CG) (n=22) olmak üzere gruplara ayrılmıştır. ERAG ve AG grupları, altı hafta boyunca haftada iki kez antrenman yaparken, kontrol grubu yalnızca rutin futbol antrenmanlarını sürdürmüş, herhangi bir kuvvet ve kondisyon çalışması yapmamıştır. Katılımcılara yön değiştirme (COD), 15 m sprint ve reaktif çeviklik (RA) testleri; ön test, 3. hafta (ara test) ve 6. hafta (son test) olmak üzere belirlenen günlerde uygulanmıştır. Grupların dağılımı parametrik olmadığından, bağımlı değişkenler üzerindeki antrenman etkilerini incelemek için Friedman testi kullanılmıştır. Ölçümler arasındaki farklılıklar Wilcoxon Post Hoc testi ile analiz edilmiştir. Gruplar arası farkların değerlendirilmesinde Kruskal-Wallis testi kullanılmıştır. Ön testte gruplar arasında anlamlı bir fark bulunmazken (p>0,05), ara test ve son test sonuçlarında gruplar arasında anlamlı farklılıklar gözlenmiştir (p<0,01). Kontrol grubunun COD ve RA değerlerinde anlamlı bir düşüş görülmüştür (p<0,01), ancak 15 m sprintte anlamlı bir fark bulunmamıştır (p>0,05). AG grubunda COD, RA ve 15 m sprint değerlerinde anlamlı azalmalar olmuştur (p<0,01). ERAG grubunda ise COD ve 15 m sprint performanslarında anlamlı gelişmeler saptanmış, ancak RA performansında anlamlı bir fark görülmemiştir (p>0,05). Elde edilen bulgulara göre, elastik dirençli çeviklik antrenmanının, geleneksel çeviklik antrenmanlarına kıyasla yön değiştirme hızı ve kısa mesafe sprint performansını geliştirmede daha etkili olabileceği söylenebilir.

Keywords

Sprint Elastik Bant Yatay Direnç Hareket Kalitesi SAQ Postüral Kontrol

Project Number

2018-047

References

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  • Aloui, G., Hermassi, S., Hammami, M., Gaamouri, N., Bouhafs, E. G., Comfort, P., & Chelly, M. S. (2019). Effects of an 8‑week in‑season upper limb elastic band training programme on the peak power, strength, and throwing velocity of junior handball players. Sportverletzung – Sportschaden, 33(3), 133–141. https://doi.org/10.1055/s‑0040‑1704428
  • Andersen, V., Fimland, M. S., Cumming, K. T., Vraalsen, Ø., & Saeterbakken, A. H. (2018). Explosive resistance training using elastic bands in young female team handball players. Sports Medicine – International Open, 2(5), E121–E128. https://doi.org/10.1055/a-0669-8275
  • Appleby, B. B., Cormack, S. J., & Newton, R. U. (2020). Unilateral and bilateral lower‑body resistance training does not transfer equally to sprint and change of direction performance. Journal of Strength and Conditioning Research, 34(5), 1374–1381. https://doi.org/10.1519/JSC.0000000000003035
  • Azmi, K., & Kusnanik, N. W. (2018). Effect of exercise program speed, agility, and quickness (SAQ) in improving speed, agility, and acceleration. Journal of Physics: Conference Series, 947(1), 012042. https://doi.org/10.1088/1742-6596/947/1/012042
  • Bangsbo, J. (1992). Time and motion characteristics of competitive soccer. In T. Reilly, A. Lees, K. Davids, & W. J. Murphy (Eds.), Science and Football (pp. 34–42). E. & F. N. Spon. https://doi.org/10.4324/9780203720035
  • Bangsbo, J. (2014). Physiological demands of football. Sports Science, 27(1), 1–6. https://doi.org/10.4324/9781315823799
  • Brito, J., Vasconcellos, F., Oliveira, J., Krustrup, P., & Rebelo, A. (2014). Short‑term performance effects of three different low‑volume strength‑training programmes in college male soccer players. Journal of Human Kinetics, 40, 121–128. https://doi.org/10.2478/hukin-2014-0041
  • Brown, L., & Ferrigno, V. (2005). Training for speed, agility, and quickness (2nd ed.). Human Kinetics. https://doi.org/10.5040/9781718225749
  • Chaouachi, A., Chtara, M., Hammami, R., Chtara, H., Turki, O., & Castagna, C. (2014). Multidirectional sprints and small‑sided games training effect on agility and change of direction abilities in youth soccer. Journal of Strength and Conditioning Research. https://doi.org/10.1519/JSC.0000000000000328
  • Clark, M., Lucett, S., Sutton, B. G., & National Academy of Sports Medicine. (2012). NASM essentials of personal fitness training (4. baskı). Wolters Kluwer Health / Lippincott Williams & Wilkins. https://doi.org/10.1002/mp.14735
  • Cook, G. (2010). Movement: Functional movement systems: Screening, assessment, corrective strategies. On Target Publications, LLC. https://doi.org/10.1016/b978-0-323-28683-1.00027-8
  • Dawes, J., & National Strength and Conditioning Association (NSCA). (2019). Developing agility and quickness (2. baskı). Human Kinetics. https://doi.org/10.5040/9781718225114.0007
  • Dos’Santos, T., McBurnie, A., Comfort, P., & Jones, P. A. (2019). The effects of six-weeks change of direction speed and technique modification training on cutting performance and movement quality in male youth soccer players. Sports, 7(5), 132. https://doi.org/10.3390/sports7090205
  • Ekblom, B. (Ed.). (1994). Handbook of sports medicine and science: Football (soccer). Blackwell Scientific Publications. https://doi.org/10.1249/00005768-199508000-00024
  • Gamble, P. (2006). Periodization of training for team sport athletes. Strength and Conditioning Journal, 28(5), 56–66. https://doi.org/10.1519/00126548-200610000-00009
  • Gelen, E. (2010). Acute effects of different warm-up methods on sprint, slalom dribbling, and penalty kick performance in soccer players. Journal of Strength and Conditioning Research, 24(4), 950–956. https://doi.org/10.1519/jsc.0b013e3181cb703f
  • Gil, S., Barroso, R., Crivoi do Carmo, E., Loturco, I., Kobal, R., Tricoli, V., & Coimbra, C. C. (2018). Effects of resisted sprint training on sprinting ability and change of direction speed in professional soccer players. Journal of Sports Sciences, 36(17), 1923–1929. https://doi.org/10.1080/02640414.2018.1426346
  • Hewit, J., Cronin, J., Button, C., & Hume, P. (2011). Understanding deceleration in sport. Strength and Conditioning Journal, 33(1), 47–52. https://doi.org/10.1519/ssc.0b013e3181fbd62c
  • Hewit, J. K., Cronin, J. B., & Hume, P. A. (2013). Kinematic factors affecting fast and slow straight and change-of-direction acceleration times. Journal of Strength and Conditioning Research, 27(1), 45–54. https://doi.org/10.1519/jsc.0b013e31824f202d
  • Hintermeister, R. A., Bey, M. J., Lange, G. W., Steadman, J. R., & Dillman, C. J. (1998). Quantification of elastic resistance knee rehabilitation exercises. Journal of Orthopaedic & Sports Physical Therapy, 28(1), 40–50. https://doi.org/10.2519/jospt.1998.28.1.40
  • Hintermeister, R. A., Lange, G. W., Schultheis, J. M., Bey, M. J., & Hawkins, R. J. (1998). Electromyographic activity and applied load during shoulder rehabilitation exercises using elastic resistance. American Journal of Sports Medicine, 26(2), 210–220. https://doi.org/10.1177/03635465980260021001
  • Janusevicius, D., Snieckus, A., Skurvydas, A., Silinskas, V., Trinkunas, E., & Cadefau, J. A. (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(2), 239–246. https://doi.org/10.23736/s0022-4707.19.10244-7
  • Jeffreys, I. (2013). Developing speed: Agility and quickness for sports performance (1. baskı). Human Kinetics. https://doi.org/10.5040/9781718225114.ch-008
  • Jovanovic, M., Sporis, G., Omrcen, D., & Fiorentini, F. (2011). Effects of speed, agility, and quickness training method on power performance in elite soccer players. Journal of Strength and Conditioning Research, 25(5), 1285–1292. https://doi.org/10.1519/jsc.0b013e3181d67c65
  • Joy, J. M., Lowery, R. P., Oliveira De Souza, E., & Wilson, J. M. (2016). Elastic bands as a component of periodized resistance training. Journal of Strength and Conditioning Research, 30(8), 2100–2106. https://doi.org/10.1519/jsc.0b013e3182986bef
  • Khodaei, K., Mohammadi, A., & Badri, N. (2017). A comparison of assisted, resisted, and common plyometric training modes to enhance sprint and agility performance. Journal of Sports Medicine and Physical Fitness, 57(12), 1559–1567. https://doi.org/10.23736/s0022-4707.17.06901-8
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There are 47 citations in total.

Details

Primary Language English
Subjects Sports Training
Journal Section Research Articles
Authors

Erdem Çırak 0000-0001-6690-6735

Suat Yıldız 0000-0002-2280-8313

Project Number 2018-047
Early Pub Date August 12, 2025
Publication Date August 26, 2025
Submission Date July 21, 2025
Acceptance Date August 3, 2025
Published in Issue Year 2025 Volume: 6 Issue: 2

Cite

APA Çırak, E., & Yıldız, S. (2025). EFFECTS OF 6 WEEKS ELASTIC RESISTANCE TRAINING ON CHANGE OF DIRECTION SPEED, REACTIVE AGILITY AND SPEED PERFORMANCE IN SOCCER PLAYERS. Sivas Cumhuriyet Üniversitesi Spor Bilimleri Dergisi, 6(2), 116-126.
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