Elastic Band Training Across Competitive Levels in Female Soccer: A Randomized Controlled Trial With Follow-up.

BACKGROUND

Resistance training is a fundamental component of performance in female soccer; however, conventional weight training may be impractical for teams with limited facilities and equipment. Elastic band resistance training (EBT) offers a practical alternative.

HYPOTHESIS: A 9-week EBT program will enhance lower-limb strength, vertical jump, and change-of-direction (COD) speed in trained and highly trained female soccer players.

STUDY

DESIGN

Randomized controlled trial.

LEVEL OF EVIDENCE: Level 2.

METHODS

A total of 74 players were divided into Under-15 (U15; n = 25), Under-19 (U19; n = 25), and Senior (n = 24) groups. Each age group was assigned randomly to an experimental or control group. The intervention was integrated into the in-season regimen, performed twice weekly before training sessions, over 9 weeks. The training protocol included 6 resistance exercises split across 2 weekly circuit-based sessions. Isometric knee extension (KE) and knee flexion (KF) strength, countermovement jump (CMJ) height and power, and T-test performance were evaluated pre- and postintervention and after a 3-week detraining period.

RESULTS

Difference-in-differences ordinary least squares regression analysis revealed improvements in U19 KE strength of the dominant and nondominant leg (coefficient = 132.90 N; P = 0.03 and 131.59 N; P = 0.05, respectively). KF strength improved marginally in U15 and Senior groups. Senior players also showed a nonsignificant positive trend towards CMJ power (coefficient = 581.08 W; P = 0.09), with no relevant changes in CMJ height or T-test. After detraining, strength gains declined across all groups, while CMJ and T-test metrics remained stable.

CONCLUSION

EBT enhances knee strength effectively, particularly in older age groups, but its influence on vertical jump and COD speed is limited. The reversal of strength gains after short-term detraining highlights the importance of consistent training for sustained athletic development.

CLINICAL RELEVANCE: EBT is a practical, low-cost method to improve lower-limb muscle strength in female soccer players and can be integrated easily into in-season training when traditional equipment is unavailable.