Effectiveness of Eight-Week Variable Resistance Training on Ball Release Speed, Jump Height, Speed of Upper Limb Performance, and Accuracy in Young Collegiate Basketball Players

ABSTRACT As the only means of scoring in basketball, shooting or throwing is regarded as one of the essential skills that govern the game’s success. When it comes to improving muscle performance in a variety of sports, variable resistance training (VRT) also known as resistance band training is one of the effective training methods. To examine the impact of an eight-week variable resistance training (VRT) on performance and fitness measures in young collegiate basketball players. Thirty male collegiate basketball players in the age group of 18–30 years were included in this comparative study and randomly divided into two groups, group A and group B with 15 players in each group. Group A received VRT using resistance bands, whereas group B received training with free weights. Both groups received routine basketball training as well. Ball release speed, jump height, upper limb performance speed, and shooting accuracy were measured with radar gun, vertical jump test, plate tapping test, stationary free throw shooting test, and dynamic shooting test. For eight weeks, both groups underwent training thrice a week for 60 min each day for eight weeks. Significant differences were seen in VRT group P < 0.05. The experimental group improved in the following areas: ball release speed (up 9.13%), lower limb power (up 24.96%), speed of upper limb performance (up 8.24%), and accuracy (29.52%). Variable resistance training using resistance bands can be adapted as a regular training in basketball game along with conventional basketball drills for enhancement of skill performance variables in basketball players.