The Effect of Resistance Band Training on Power Output

Most athletic or daily activities require the use of force production at a given velocity, in other words, power is needed to complete these activities. There are different methods for how this can be done, but the main two are heavy resistance training and plyometric training (Kawamori and Haff, 2004). However, resistance bands are another option of training that is available at a low cost and equipment needs. Resistance bands can also be used by athletes and elderly alike, but so far the benefits have barely been studied. Two participants were recruited to be followed as a case study. Both were of college age and were currently recreationally active with no health or musculoskeletal problems. Both participants were given a 35 lb. resistance band and instructed to do four different lower extremity exercises (three sets of four repetitions each) that were designed to target the muscles used for jumping. The study ran for five weeks, requiring three workouts per week separated by at least 24 hours. Participants were tested at three points; initial, halfway, and after all 15 workouts had been completed. Tests included measuring for changes in maximal vertical jump height as well as maximal broad jump. Results showed that both participants were able to increase their vertical jump and broad jump measurements from the initial testing day. Participant one had a 22.95% and 39.40% increase in broad jump and vertical jump respectively. Participant two had a 7.84% and 11.72% increase in broad jump and vertical jump respectively. Based on this study, it would appear that the power training program is effective in producing an increase in power based off the measured performance variables. There may be some effect from familiarity with testing protocol but most likely increased were caused by neural adaptation from speed aspect of program, as well as some increase in force production.