The Effects of Resistance Training on Explosive Strength Indicators in Adolescent Basketball Players

Abstract

Santos, EJAM and Janeira, MAAS. The effects of resistance training on explosive strength indicators in adolescent basketball players. J Strength Cond Res 26(10): 2641-2647, 2012-The purpose of this study was to assess the effects of a lower- and upper-body 10-week in-season resistance training program on explosive strength development in young basketball players. Twenty-five adolescent male athletes, aged 14-15 years old, were randomly assigned to an experimental group (EG; n = 15) and a control group (CG; n = 10). The subjects were assessed at baseline and after training for squat jump (SJ), countermovement jump (CMJ), Abalakov test, drop jump, and seated medicine ball throw (MBT). The EG showed significant increases (p < 0.05) in all the variable scores. Conversely, the CG significantly decreased (p < 0.05) in SJ, CMJ, and Abalakov test scores and significantly increased in the results of MBT test (p < 0.05). The groups were similar on pretest, but significant differences (p < 0.05) occurred on posttest in all the variables. The results of this study show that a 10-week in-season resistance training program with moderate volume and intensity loads increased vertical jump and MBT performance in adolescent male basketball players. Coaches should know that such a short resistance training program specifically designed for young basketball players induce increased explosivity levels, which are essential to a better basketball performance, with no extra overload on adolescents' skeletal muscle development.

Full text

THE EFFECTS OF RESISTANCE TRAINING ON
EXPLOSIVE STRENGTH INDICATORS IN ADOLESCENT
BASKETBALL PLAYERS
EDUARDO J. A. M. SANTOS AND MANUEL A. A. S. JANEIRA
Faculty of Sport, University of Porto, Porto, Portugal
ABSTRACT
Santos, EJAM and Janeira, MAAS. The effects of resistance
training on explosive strength indicators in adolescent basket-
ball players. J Strength Cond Res 26(10): 2641–2647,
2012—The purpose of this study was to assess the effects of
a lower- and upper-body 10-week in-season resistance training
program on explosive strength development in young basketball
players. Twenty-five adolescent male athletes, aged 14–15
years old, were randomly assigned to an experimental group
(EG; n= 15) and a control group (CG; n= 10). The subjects
were assessed at baseline and after training for squat jump (SJ),
countermovement jump (CMJ), Abalakov test, drop jump, and
seated medicine ball throw (MBT). The EG showed significant
increases (p,0.05) in all the variable scores. Conversely, the
CG significantly decreased (p,0.05) in SJ, CMJ, and
Abalakov test scores and significantly increased in the results of
MBT test (p,0.05). The groups were similar on pretest, but
significant differences (p,0.05) occurred on posttest in all
the variables. The results of this study show that a 10-week
in-season resistance training program with moderate volume
and intensity loads increased vertical jump and MBT perfor-
mance in adolescent male basketball players. Coaches should
know that such a short resistance training program specifically
designed for young basketball players induce increased
explosivity levels, which are essential to a better basketball
performance, with no extra overload on adolescents’ skeletal
muscle development.
KEY WORDS young athletes, vertical jump, medicine ball throw,
program design
INTRODUCTION
The relevance of resistance training on the incre-
ments of strength levels in children and youngsters
is well expressed in the results obtained on a meta-
analysis study, which makes it possible to conclude
that children and youngsters’ muscular strength has increased
because of resistance training programs (37). Besides, resis-
tance training is a basic component on fitness and condi-
tioning programs (1,16) and a safe, effective, and profitable
method for youngsters (14). Furthermore, it has been used
by high-school strength and conditioning coaches who
participated in a survey on strength and conditioning
practices (12).
Nevertheless, in the past years, a few studies have
investigated the effects of resistance training programs on
the improvement of adolescent athletes’ explosivity levels
(10,15,18,23,30). Despite the existence of several studies on
the significant effects of plyometric training (27,36,39,40)
or combined training (38,44) in young basketball players,
the available literature shows a scarcity of studies on
resistance training program effects with young basketball
players (19,24,25). Despite the importance of resistance
training on strength development in basketball players (31),
a review of observational and experimental studies on vertical
jump in female and male basketball players only refers to the
3 resistance training investigations just mentioned (45).
The key factor to successful resistance training at any level
of fitness or age is appropriate program design (32). In a study
with adolescent soccer players, the authors observed
a significant improvement in jumping ability as a result of
strength training characterized by the absence of specific
exercises for the improvement of jump performance (10). In
this way, we wanted to verify whether resistance training
with moderate intensities and loads associated with basket-
ball practice has positive effects on the athletes’ explosive
strength. In other words, we wanted to know if a program
design whose training variables do not specifically report to
the improvement of explosive strength would benefit from
the explosivity characteristic of this sport (which typically
involves lots of jumping and sprinting), inducing increased
levels on vertical jump and medicine ball throw (MBT)
performance. In fact, resistance training should be matched
Address correspondence to Eduardo Jose
´Almeida Martins dos Santos,
esantos@fade.up.pt.
26(10)/2641–2647
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with the practice of specific sport to take full advantage of
training-induced neuromuscular adaptations, because it is
also more pragmatic when there is a combination of
resistance training and sport practice (4). In this way, it
seems appropriate to intensify the knowledge on basketball
resistance training so that coaches may have access to
working tools capable of improving the quality of their
intervention on explosive strength development.
In this context, it seems reasonable to hypothesize that (a)
resistance training programs in addition to basketball practice
induce increases in adolescent basketball players’ explosive
strength and (b) basketball practice alone cannot improve per
se explosive strength levels. Thus, the aim of this study was to
determine the effects of a lower- and upper-body resistance
training program on explosive strength in adolescent male
basketball players.
METHODS
Experimental Approach to the Problem
The study was designed to assess the effects of a 10-week
in-season resistance training program on the explosive
strength development of young male basketball players, aged
14–15 years. To address the hypotheses previously presented,
2 groups (experimental group
[EG] and control group [CG])
were selected. The EG per-
formed resistance training,
twice weekly, along with the
regular basketball practice; the
CG continued regular basket-
ball practice alone. All the sub-
jects were tested on the squat
jump (SJ), countermovement
jump (CMJ), Abalakov test
(ABA; a CMJ with arm swing),
depth jump from a 40-cm
platform (DJ), and MBT before
(T0) and after the 10-week training program (T1).
Subjects
The sample consisted of 2 groups of adolescent male
basketball players who volunteered to take part in this study.
They underwent a basketball training regimen consisting
of three 90-minute sessions and 1 game weekly. According to
school activities, the subjects were matched before the
program application. The 2 groups’ main characteristics are
presented in Table 1.
Pubertal stages were determined by the same male assessor.
In both groups, there were subjects in Tanner stage 3 or 4 for
pubic hair growth and genital development (41).
None of the subjects had previously participated in
resistance, plyometric, or combined training programs. The
athletes, parents, and coaches knew the purpose of the study,
and informed consent was obtained from all the subjects and
parents before the study began. The Institutional Review
Board of the Faculty of Sport/University of Porto approved
all the study procedures.
Testing Procedures
The subjects were assessed before and after a 10-week
in-season resistance training program for upper and lower
body, according to Cronin
andOwen(11)andBosco(6)
protocols, respectively.
This procedure allowed the
assessment of SJ (centi-
meters), CMJ (centimeters),
Abalakov test (centimeters),
drop jump from a 40-cm
platform (centimeters), and
seated throw with a 3-kg
medicine ball (meters). These
dependent variables are com-
monly used when assessing
explosive strength as far as the
contractile muscular compo-
nent and the elastic-reactive
and elastic muscular compo-
nent are concerned.
TABLE 1. Characteristics of study participants.*
Characteristic
Experimental group
(n= 15)
Control group
(n= 10)
Age (y) 14.5 60.6 14.2 60.4
Body weight (kg) 61.6 68.0 61.1 611.4
Body height (cm) 172.7 68.1 173.2 67.6
Basketball training experience (y) 5.0 62.4 4.3 61.2
*Values are mean 6SD.
TABLE 2. Resistance training program.*†
Exercises
Workouts 1 and 2
Wks 1–2 Wks 3–10
Decline press 2 310/12 10RM 3 310/12 10RM
Leg press 2 310/12 10RM 3 310/12 10RM
Lat pull down 2 310/12 10RM 3 310/12 10RM
Leg extension 2 310/12 10RM 3 310/12 10RM
Pullover 2 310/12 10RM 3 310/12 10RM
Leg curl 2 310/12 10RM 3 310/12 10RM
*RM = repetition maximum; sets 3repetitions.
†Rest between sets: 2–3 minutes; rest between exercises: 45–60 seconds.
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There was a previous familiarization with accurate test
procedures, during 2 weeks. Tests followed a general warm-
up consisting of running, calisthenics, and stretching. All the
tests were performed with 3 trials, and all the correspondent
mean values were considered for statistical analysis. There
was a 20- and a 10-second rest between trials for the lower-
body and the sitting chest throw, respectively. All the jumping
tests were performed using a contact platform Globus Ergo
Tester
Ò
(Codogne, Italia), except for the drop jump, which
was performed on an electromechanical Ergojump platform
(Digitest OY, Muurame, Finland).
Training Protocol
The 10-week in-season resistance training program is
described in Table 2.
Workouts occurred twice
a week, on nonconsecutive days,
in a weight room, and 10-
repetition maximum (10RM)
load was determined for each
athlete(EG)inalltheselected
exercises,1weekbeforethe
beginning of the resistance train-
ing program. This procedure
and the training program vari-
ables adopted in this study are
based on the available literature
(16,29,31,33). Additionally, the
EG received instructions on
the correct lifting techniques,
and all the workouts were
supervised by us. The standard-
ized warm-up routine consisted
of running, calisthenics, and stretching. There was a 5%
increment of training load, whenever athletes easily over
passed 12 reps on the last set.
The program design took into account several factors such
as the athletes’ available time to participate in the resistance
training program and the time spent in regular basketball
practice and leisure activities and school timetables.
All the exercises involved Nautilus machines, except for the
lat pull down and leg press, performed on Technogym
machines. The rationale for this option was that beginners
enjoy resistance training on weight machines because the
exercise movement is relatively easy to learn and perform (13).
All through the study, the CG was not involved in any
resistance, plyometric, or combined training program, just
keeping on regular basketball practice alone.
TABLE 3. Intraclass correlation coefficients showing the reliability of various measures
of jumping tests and medicine ball throw.*
ICC 95% CI
Experimental
group
Control
group
Experimental
group
Control
group
Medicine ball throw 0.987 0.995 0.944–0.997 0.952–0.999
Jumping tests
Squat jump 0.981 0.857 0.915–0.996 0.753–0.985
Countermovement jump 0.946 0.933 0.760–0.988 0.736–0.993
Abalakov test 0.964 0.946 0.841–0.992 0.784–0.994
Depth jump 0.988 0.846 0.947–0.997 0.683–0.984
*ICC = intraclass correlation coefficient; CI = confidence interval.
TABLE 4. Comparison of explosive strength test results mean (6SD) between the 2 groups in the T0 and T1 conditions.*
Test Groups T0 T1
Gains Value
Absolute % Change p†p‡
SJ (cm) EG 24.81 63.3 27.92 64.0 3.11 12.5 ,0.001 ,0.001
CG 22.70 64.3 20.74 63.9 21.96 28.6 0.020
CMJ (cm) EG 33.30 64.3 36.68 64.2 3.38 10.2 ,0.001 ,0.001
CG 30.76 65.1 28.40 64.0 22.36 27.7 ,0.001
ABA (cm) EG 38.73 64.9 42.62 64.4 3.89 10 ,0.001 ,0.001
CG 36.12 64.8 34.32 64.8 21.8 25.2 0.014
DJ (cm) EG 34.80 64.1 38.10 64.3 3.3 9.5 ,0.001 ,0.001
CG 31.11 64.8 30.75 64.1 20.36 21.2 0.692
MBT (m) EG 3.42 60.38 3.68 60.42 0.26 7.6 ,0.001 0.019
CG 3.10 60.4 3.27 60.4 0.17 5.5 ,0.001
*SJ = squat jump; CMJ = countermovement jump; ABA = Abalakov test; DJ = depth jump; MBT = medicine ball throw;
EG = experimental group; CG = control group; T0 = pretest; T1 =posttest.
†Significant difference from T0 to T1 (p,0.05).
‡Significant difference between groups, in T1 (p,0.05).
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Statistical Analyses
Means and SDs were used to describe the data. A repeated-
measure analysis of variance with a fixed factor (group) was
employed to analyze the changes in time, especially
a significant interaction term (group by time). When
significant main effects and interactions occurred, post hoc
comparisons were performed using the Bonferroni test. The
reliability of jump tests and MBT was assessed using
intraclass correlation coefficients (Table 3). The level of
significance was set at p#0.05. All statistical analyses were
conducted using SPSS 18.0 for Windows (SPSS Inc.,
Chicago, IL, USA).
RESULTS
Table 4 presents the results between the pretest and posttest
for explosive strength scores in both groups and the results
between groups at baseline and after the training program.
The EG showed significant
increases in all the variable
scores. Conversely, the CG sig-
nificantly decreased SJ, CMJ,
and Abalakov test scores. How-
ever, the results of MBT test
showed a significant increase for
the CG.
The groups were similar on
pretest, but significant differ-
ences occurred on posttest in
all the variables.
Figures 1 and 2 graphically
illustrate the behavior of the
indicators studied for each group
during the 10-week in-season
resistance training program.
DISCUSSION
Our findings validate the first
hypothesis that the 10-week in-season resistance training
in addition to basketball practice support statistically
significant increases in vertical jump and MBT values. On
the other hand, the results obtained by the CG confirm the
second hypothesis that basketball practice alone cannot
improve per se explosive strength levels, because the subjects
decreased nonsignificantly on the depth jump and with
statistical significance on the SJ, CMJ, and Abalakov test
values, despite the significant increase in MBT. At the end
of the study, the EG significantly differed from the CG in all
the assessed variables.
Our results support the findings of previous research, which
reported significant increases in nonbasketball players’
vertical jump height (10,34,35,43) and medicine ball distance
(15,26,34). However, conversely to our findings, other studies
did not identify significant improvements in the vertical jump
of basketball players (19,24,25) and nonbasketball players all
submitted to resistance training programs (18,30).
Despite the well-known influence of growth and matura-
tion in strength development in teenage athletes, surprisingly
the subjects of CG decreased lower-body explosive strength,
showing that at this age basketball cannot by itself increase
young basketball players’ explosive strength levels. In the
same way, basketball starters submitted to an in-season
maintenance program, decreased lower-body strength values
(8). Probably, in this study, the CG-reduced basketball
training experience explains that a technical-tactical perfor-
mance would not be enough to maintain initial explosivity
levels. This fact highlights the need to apply an in-season
resistance training program. On the other hand, the subjects
from the CG could be more fatigued and show a worse level
of fitness throughout the 10-week period (2,22). We also
believe that the CG nonparticipation in the training program
may have caused a lack of motivation in these subjects,
resulting in a decreased effort in the posttraining testing
Figure 1. Squat jump (A), countermovement jump (B), Abalakov test (C), and drop jump (D) mean heights from T0
to T1. CG = control group; EG = experimental group; †significant difference from T0 to T1 (p,0.05), ‡significant
difference between groups in T1 (p,0.05).
Figure 2. Medicine ball throw mean distances from T0 to T1. CG =
control group; EG = experimental group; †significant difference from T0
to T1 (p,0.05), ‡significant difference between groups in T1 (p,0.05).
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Effects of Resistance Training
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occasion (22). Concerning the medicine ball test final values,
we think that the observed increase is because of the
exceptionally low initial values rather than to the basketball
regular practice (games and skill workouts).
On the other hand, the results achieved by EG clearly show
the efficacy of this training methodology with adolescent
basketball players. In fact, the comparison between the results
of both the EG and the CG highlights the advantage of
adding a resistance training program to regular basketball
practice. Similarly, combining resistance training and specific
sport practice is superior to specific sport practice alone for an
overall development of young soccer players’ physical
abilities (10) and handball players’ performance on CMJ (35).
Conversely, in a study carried out with adolescent handball
players, Gorostiaga et al. (18) concluded that a heavy-
resistance training program had harmful effects on the
handball playing ability. In fact, these authors did not find
significant increases in vertical jump height, despite signif-
icant increments in maximal strength values. According to
the authors, heavy training loads with slow twitch imply
a reduced improvement and even negative changes in
muscular power. This understanding is not supported by our
results because the moderate intensity resistance training
program used in this study significantly increased vertical
jump height. Similarly, our results do not sustain the idea that
an upper-body resistance training program aiming muscular
power should be performed with maximal speed (26). In fact,
in this study, moderate training loads did not compromise
gains on MBT.
Resistance training is a crucial methodology when the aim
is to develop higher levels of muscular strength and power
implied on basketball jumping (28). Our results support this
idea because they reveal statistically significant increases in
both the SJ and CMJ height. Similarly, Toumi et al. (43)
reported significant increases in these variables when
sedentary youngsters were submitted to a resistance training
program. Like these authors, we believe that eccentric-
concentric muscular actions involved in the exercises
probably induced the achieved gains. Furthermore, we agree
with the authors when they consider that an eccentric-
concentric training will influence the jumping amortization
phase, reducing ground contact time thus improving CMJ
performance. We also believe that SJ increases are because
of the muscular chain contractile component potentiation
implied in this jump (43). In other words, the contractile
component optimized in the prestretch phase will induce
an increase in take-off velocity with positive effects on the
SJ height.
Although not studied in this study, we believe that
intrinsic muscular adaptations, motor coordination, and
neuromuscular activation are possible mechanisms for the
enhanced strength in adolescent athletes submitted to
resistance training (5,21). On the other hand, we know
that the increase in strength levels in young athletes is
related to load intensity and volume and seems to result
from neuromuscular increased coordination and activation
rather than from muscular hypertrophy (10). We are
conscious that the load magnitude adopted in our study
(10RM), recommended by several authors on strength
training programs with young athletes (5,17,31,33) fit the
suggestions to hypertrophic development (16,31). However,
neural adaptations predominate in the early stages of our
resistance training program (3,9). In this way, the applied
program improved the ability of the central nervous system
to activate and stimulate the muscles so that they learn to
cooperate, synchronizing their actions and contracting the
chain of muscles involved in resistance training (5). In fact,
increased motor unit activation improved intermuscular
coordination in terms of synergistic muscle activations and
decreased coactivation of antagonistic muscles contributed
to the observed increases in our study (42). We can state that
at these ages, our training program contributed to the
subjects’ motor learning and this may be related to
physiological adaptations within the primary motor cortex
(7). This fact leads to a more efficient execution of the
learned movements, expressed on the superior outcomes
obtained (7). We also believe that a better synchronization
of body segments and the related increased levels of motor
coordination have contributed to a more effective skill
domain in vertical jump and MBT.
Assuming that with the extension of the training process
muscular adaptations will become more evident and have
repercussions in higher hypertrophic levels (31), given the
program duration in this study, some muscular hypertrophy
may have occurred. However, no procedure confirming this
hypothesis has been adopted.
Finally, the present findings highlight the importance of
in-season resistance training for basketball sportive prepara-
tion (20). This statement is in agreement with the opinion
postulated by Hoffman et al. (24) who support the inclusion
of twice-a-week resistance training during in-season period.
Besides, increments in vertical jump height (nonsignificant)
were because of resistance training combined with the more
intense overall training of the preseason and in-season
periods (19).
PRACTICAL APPLICATIONS
This study showed that a 10-week in-season resistance
training program for the upper and lower body increased
vertical jump and MBT performance in adolescent male
basketball players. Coaches should know that such a short
resistance training program specifically designed for young
basketball players, with no experience in resistance, plyo-
metric, or combined training, induce increased explosivity
levels. These increments are essential to a better basketball
performance, and the adopted program did not involve an
extra overload on adolescents’ skeletal muscle development.
Furthermore, coaches should be conscious that resistance
training at these ages familiarizes young basketball players
with a methodology that will be part of their training routines
VOLUME 26 | NUMBER 10 | OCTOBER 2012 | 2645
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all through their sport life. This kind of physical training
program clearly contributes to the motor learning process
with positive repercussion on future motor performance.
ACKNOWLEDGMENTS
The authors thank all the athletes who participated in the
study and Coaches Carlos Von Hafe, Jose
´Anto
´nio Madureira,
Rui Sousa, and Jose
´Luı
´s Goncxalves for their contribution. The
authors also thank Professor Denisa Mendoncxa, Ph.D., for
providing statistical support and MATOSINHOSPORT
for providing equipment support.
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