Aim To verify whether core stability training with two different physical training methods might improve body balance in an upright position, lower limbs explosive strength and stiffness. Methods Fifteen national-level female footballers were studied over a period of ten weeks. They were divided into two groups: the Unstable Surface Group (USG: 8 athletes aged 20±3 years old, weight 57±7 kg, height 163±7 cm) and the Elastic Band Group (EBG: (7 athletes aged 18±2 years old, weight 58±7 kg, height 168±4 cm). The USG performed a protocol of exercises on unstable surfaces, while the EBG did exercises with elastic bands. Both groups followed their respective programmes twice a week. Girls were tested at the beginning of the study, after 5 weeks and finally after 10 weeks from the starting period, using the following devices: - A Libra® proprioceptive platform (Easytech, Italy) in two-footed (bipodalic) and one-footed (monopidalic) positions in order to evaluate the ability to manage imbalance. - An OptoGait® (Microgate, Italy) for the evaluation of vertical jumps (squat jump, SJ; countermovement jump, CMJ; CMJ with arms free). Results Both groups improved balance. However, in the USG this improvement was detected after 5 weeks in reference to the two-footed (bipodalic) position (T0vsT1, Anova p<0,05; Post hoc p<0,05, -16%), while in the EBG after 10 weeks in reference to the two-footed (bipodalic) position (T0vsT2, Anova p≤0,05; Post hoc p<0,05, -19%) and in the left one-footed (monopidalic) position (T0vsT2, Anova p<0,05; Post hoc p<0,05, -18%). Moreover, in the EBG, an improvement in the squat jump was also detected (T0vsT2, Anova p≤0,05; Post hoc p<0,05, +7%). Conclusion Five weeks of training following a core stability protocol on unstable surfaces with twice-weekly sessions can improve balance. In addition, it has been shown that 10 weeks of resistance training, performing exercises with an elastic band twice a week, can improve body balance and explosive strength performance.
Core stability training and physical performance in female football players competing in a national league: a longitudinal study
GOLLIN, MASSIMILIANO;ABATE DAGA, FEDERICO;
2015-01-01
Abstract
Aim To verify whether core stability training with two different physical training methods might improve body balance in an upright position, lower limbs explosive strength and stiffness. Methods Fifteen national-level female footballers were studied over a period of ten weeks. They were divided into two groups: the Unstable Surface Group (USG: 8 athletes aged 20±3 years old, weight 57±7 kg, height 163±7 cm) and the Elastic Band Group (EBG: (7 athletes aged 18±2 years old, weight 58±7 kg, height 168±4 cm). The USG performed a protocol of exercises on unstable surfaces, while the EBG did exercises with elastic bands. Both groups followed their respective programmes twice a week. Girls were tested at the beginning of the study, after 5 weeks and finally after 10 weeks from the starting period, using the following devices: - A Libra® proprioceptive platform (Easytech, Italy) in two-footed (bipodalic) and one-footed (monopidalic) positions in order to evaluate the ability to manage imbalance. - An OptoGait® (Microgate, Italy) for the evaluation of vertical jumps (squat jump, SJ; countermovement jump, CMJ; CMJ with arms free). Results Both groups improved balance. However, in the USG this improvement was detected after 5 weeks in reference to the two-footed (bipodalic) position (T0vsT1, Anova p<0,05; Post hoc p<0,05, -16%), while in the EBG after 10 weeks in reference to the two-footed (bipodalic) position (T0vsT2, Anova p≤0,05; Post hoc p<0,05, -19%) and in the left one-footed (monopidalic) position (T0vsT2, Anova p<0,05; Post hoc p<0,05, -18%). Moreover, in the EBG, an improvement in the squat jump was also detected (T0vsT2, Anova p≤0,05; Post hoc p<0,05, +7%). Conclusion Five weeks of training following a core stability protocol on unstable surfaces with twice-weekly sessions can improve balance. In addition, it has been shown that 10 weeks of resistance training, performing exercises with an elastic band twice a week, can improve body balance and explosive strength performance.
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