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2023
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ORIGINAL ARTICLE

Efficacy of whole body resistance band training

on physical parameters in male cricketers: RCT
Study
EXERCISE IS MEDICINE

Panihar Usha1, Rathi Monika1, Joshi Shabnam2, Gera Charu1

1
MPT, Department of Physiotherapy, Guru Jambheshwar University of Science & Technology,
Hisar, Haryana, India, 125001
2
PhD, Department of Physiotherapy, Guru Jambheshwar University of Science & Technology,
Hisar, Haryana, India, 125001
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Abstract
Introduction: Cricket is a widely played sport, characterized by intermittent movement efforts
of varying intensities such as bowling and batting. The study aimed to assess the effects of
whole-body resistance band training on physical components of cricketers.

Methods: Twenty state-level cricket players aged 18-25 years were included and randomly
allocated into two groups. In control group (n=10), only regular cricket training was given,
while in experimental group (n=10) resistance band training was given along with regular
cricket training, 3 times/week for 6 weeks. The outcome measures: upper and lower abdominal
strength, endurance, coordination, power, and balance of upper extremities were assessed at
baseline and after
6 weeks.

Results: The results suggested a statistically significant improvement in control group for
upper & lower abdominal strength, power and balance of the upper extremity (p<0.05). In
experimental group, all outcome measures showed statistically significant improvement
(p<0.05). Between groups comparison indicated statistically significant difference for all
outcome measures (p<0.05) except for upper abdominal strength (p=0.470) and upper body
coordination (p= 0.146), suggesting more progress in experimental group than control group.

Conclusions: The resistance band training along with regular cricket training improved the
physical performance of cricketers, which may enhance overall performance and prevent
injuries in cricketers.

Résumé
Introduction: Le cricket est un sport très répandu, caractérisé par des mouvements
intermittents d’intensité variable, comme le bowling et la frappe avec la batte. L’étude vise à
évaluer les effets de l’entraînement à l’aide d’une bande élastique de résistance pour
l’ensemble du corps sur les composantes physiques des joueurs de cricket.

Méthodes: Vingt joueurs de cricket de niveau national âgés de 18 à 25 ans ont été inclus et
répartis au hasard en deux groupes. Dans le groupe de contrôle (n=10), seul l’entraînement
régulier de cricket a été dispensé, tandis que dans le groupe expérimental (n=10),
l’entraînement à la bande élastique a été dispensé en sus de l’entraînement régulier de cricket,
3 fois par semaine pendant 6 semaines. Mesures des résultats: la force abdominale supérieure
et inférieure, l’endurance, la coordination, la puissance et l’équilibre des extrémités
supérieures ont été évalués au début et après 6 semaines.

Résultats: Les résultats suggèrent une amélioration statistiquement significative dans le groupe
de contrôle pour la force abdominale supérieure et inférieure, la puissance et l’équilibre des
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extrémités supérieures (p<0.05). Dans le groupe expérimental, toutes les mesures de résultats
ont montré une amélioration significative (p<0.05). La comparaison entre les groupes a révélé
une différence significative pour toutes les mesures (p<0.05), à l’exception de la force
abdominale supérieure (p=0.470) et de la coordination du haut du corps
(p= 0.146), ce qui suggère des progrès plus importants dans le groupe expérimental que dans le
groupe de contrôle.

Conclusions: L’entraînement à l’aide d’une bande élastique de résistance, associé à un

entraînement régulier de cricket, a amélioré les performances physiques des joueurs de
cricket, ce qui peut améliorer les performances générales et prévenir les blessures chez les
joueurs.

Mots-clés: Bande élastique, cricket, endurance, force abdominale, équilibre.

Introduction
Cricket is a widely played sport, characterized by intermittent efforts with varying intensities,
including persistent low intensity activity. However, it includes some high-intensity
movements as well, such as bowling and batting [1]. Several physical attributes like muscular
strength, endurance, speed, power, and agility affect the game. Muscle strength, power and
speed are the essential components for batting, chasing the ball, running between the wickets,
bowling, fielding and throwing. The requirement of physical fitness, techniques and tactics
varies according to the nature of game, affecting the performance of the players. The higher
level of physical fitness is necessary for optimal performance of players because cricket is a
sport with a short time constraint [2]. Some other factors like body composition, physique and
psychological traits can also affect the physical fitness status, technical and tactical capabilities
of player, overall affecting their performance [3]. Generally, conventional exercise or training
programs are used to enhance muscle strength, concentrating on the specific muscles during
sports to maintain the physical fitness [4]. These traditional training regimens include
stretching exercises, endurance exercises, and sports-specific workouts etc. These exercises
help to maintain flexibility, strength, and endurance while also reducing the risk of injury. To
reduce the growing risk of injury in the game, greater levels of physical fitness and expertise
are needed as the game progresses. There are three formats in cricket based on game duration:
test match being the oldest format, is played for about 4–5 days (around 90 overs played in a
day; one-day match or 50-over match is shorter, where 50 overs are played by each team; T 20
match is the newest format, where 20 overs are played by each team [2]. In the T-20 format,
the injury prevalence among batsmen, spin bowlers, and wicketkeepers rises nearly by 3%,
which is greater than their respective injury prevalence in the before-T-20 format [5]. The fast
bowlers without back problems can develop quadratus lumborum asymmetry, which again
raises the risk of injury [6]. The current competitive cricket season and current in-season
training are not sufficient to maintain the adequate strength, jump, and sprint performances
among cricketers [7]. The physical demands of playing cricket may depend on the competition
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style (50-over match, T-20 match, or Test match). A player with superior physical fitness can
perform well throughout the entire game and have only fewer injuries [8]. Hence, players
must be physically fit for the overall needs of cricket as well as for their specific roles such as
bowlers and batters [9]. The training regimens should include resistance exercises such as
elastic band resistance exercises focused on strengthening the muscle of whole body.
Elastic resistance bands are frequently used in therapeutic and fitness settings, along with light
strength training through a short-term (4-5 weeks) exercise program. Exercises with elastic
resistance bands can be used for a variety of purposes, such as to strengthen the muscles,
enhance coordination, and increase range of motion [10]. As per research, athletes’ functional
and in-game performance may be enhanced by using elastic resistance bands [11]. These
bands can be used to train one or more joints at the same time and these never operate against
gravity [12]. A single band or tube can be used for a variety of workouts, and switching to the
next color of the band or tube makes it simple to raise (or decrease) the resistance. Elastic
bands can also be utilized to strengthen particular muscles, such as the rotator cuff and
peroneus longus, that are difficult to activate with muscle-specific devices. These elastic bands
have been more popular in recent years due to their affordability, simplicity, adaptability, and
portability [13]. It has been claimed that elastic resistance bands are the good substitute for
conventional strength training. There are various exercise protocol which have been used to
find effect on a variety of physical parameters of cricket players but there is dearth of studies
performed with whole body resistance band training and its effects on physical components of
cricketers. This study aimed to determine the effects of whole body resistance band training on
physical components such as upper and lower abdominal strength, endurance, coordination,
balance, power of upper extremity in cricketers.

Methods
Study Design

The study design was a randomized, controlled and single blinded (participants blinded)
clinical trial conducted on state level cricket players at Guru Jambheshwar University, sports
complex and Shri Ram Cricket Academy, Hisar. Ethical approval was obtained from the
Departmental Ethics Committee (vide letter no. PTY/2022/155). The study was also registered
under Clinical Trial Registry-India (CTRI) with the registration no. CTRI/2022/06/054954. The
study was performed as per the declaration of Helsinki and informed consent from each
participant was taken at the start of the study.

Participants

The study included total 20 male cricket players (State level) with age group of 18-25 years,
who were practicing cricket at least three days/week and having experience of more than 2
years. The players were excluded if they were not regularly participating cricket, players who
are already practicing resistance band exercises, using any kind of nutrition supplement or on
specific diet, history of any recent injury and/or any surgery, history of drug abuse or alcohol
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consumption.

Procedure

A total of 32 players were screened based on inclusion and exclusion criteria of the study. Out
of 32 subjects, only 20 players who satisfied the selection criteria were considered for the study
(Figure 1). The study details were explained to all the included participants and written signed
informed consent was obtained from each player. The participants were randomly divided
into 2 groups, i.e. Group-A (Control group) and Group-B (Experimental group) using lottery
method (10 players in each group). The total duration for the protocol was six weeks.

Figure 1: Consort flow diagram

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Intervention

The participants in the control group (Group-A) performed regular cricket training protocol,
whereas, participants in the experimental group (Group-B) performed resistance band exercise
in addition to their regular cricket training. In both groups, the regular cricket training was
taught to the participants by coaches.
The players in Group A (control group), followed the usual cricket-training regimen, which
included 10-minutes warm-up before each cricket training session and a 10-minutes cool-down
thereafter. The exercises such as jogging, running, and general stretching of whole body
muscles were performed during the warm-up and cool-down sessions for three days per week
for a total period of 6 weeks.
The players in Group B (experimental group), performed resistance band exercises in addition
to their regular cricket training. In this group, the participants followed a designated protocol
that consists of three phases, i.e. warm up, resistance band training and cool down. The warm-
up phase lasted for 10 minutes that consist of breathing exercises, hip rotation, head
movement, shoulder stretch, shoulder elevation, thoracic muscle stretch, leg stretching and cat
stretch. Then resistance band exercises (such as standing shoulder press, chest fly, Bulgarian
squat, unilateral handball throw, triceps French press, biceps curl, trunk twist, row with high
elbows and forward and backward lunges) with elastic band were performed by the
participants according to the progressions made from week I to week VI in terms of number of
repetitions and sets (as shown in figure 2). After completing resistance band exercises, players
performed exercises for 10 minutes of cool down that consists of brisk walking or running and
whole body stretching exercises. The total duration of training in this group took 45 minutes in
each session. This resistance band training was given three times per week for a period of 6
weeks. However, the regular cricket training remained same as it was for control group.

Figure 2: Progression of Exercises during 6 weeks of resistance band training

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Outcome measures
The outcome measures were upper and lower abdominal strength, coordination, power,
endurance and balance of upper body. Yo-Yo intermittent test was used to measure the
endurance and closed kinetic chain upper extremity stability test (CKCUEST) was used to assess
the upper body coordination [14,15]. Upper body power and balance of upper body were
measured by sitting medicine ball throw and Upper Quarter-Y balance test, respectively
[16,17]. Upper and lower abdominal strength were measured by curl up test and double leg
lowering test respectively [18,19].
The reliability of curl up test, double leg lowering test, CKCUEST, sitting medicine ball throw
test, Yo-Yo intermittent test and Upper Quarter-Y balance test has been reported to be good to
excellent (ICC= 0.995, 0.93 to 0.98, 0.85 to 0.96, 0.98, 0.69 to 0.97 and 0.80 to 0.99, respectively)
[15,17, 18,20-22]. The measurements were taken at baseline and at the end of six weeks. At the
time of assessment of the outcome measures, all players were advised to do gentle stretching to
warm up their body before each test. Three trials for each test were performed by the players,
where best out of three was considered.

Statistical analysis
The statistical analysis was done using SPSS (IBM statistical package for social science)
software version 21. The mean, standard deviation, t-value and p-value were calculated for all
the outcome measures. Within the group and between groups comparison were made by using
paired t-test and independent t-test, respectively. The level of significance (p-value) was kept at
≤0.05.

Results
The demographic characteristics, including age (years), height (cm), weight (kilograms) and
body mass index (BMI) (kg/m2), were recorded at baseline for all the participants. The results
of baseline comparison of demographics characteristics and outcome measures of both the
groups suggests that there was statistically non-significant difference observed between the
groups for age, height, weight, BMI and majority of outcomes measures (Table 1). Therefore, it
can be inferred that both the groups were similar at baseline.
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Table 1: Baseline comparison of demographic characteristics and outcome measures of the participants in both groups

The results of current study suggest that there was statistically significant improvement in
upper and lower abdominal muscle strength, power, and balance of upper extremity within
control group after 6 weeks but no significant improvement was observed in endurance of
upper extremity (Table 2). While in the experimental group, within group comparisons
revealed improvement in their all physical traits including abdominal muscle strength,
endurance, balance, power, and coordination of upper extremity (Table 3).

Table 2: Within group comparison of outcome measures among control group (paired t-test)
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Table 3: Within group comparison of outcome measures among Experimental group (paired t-test)

Between group comparisons stated that participants who practiced whole body resistance
band exercises showed more statistically significant improvement in all physical parameters
(p<0.05) except for upper abdominal strength (p=0.470) and upper body coordination (p= 0.146)
in cricket players as compared to control group which was only performing their regular
training (Table 4, Figure 3 and 4).

Table 4: Between group comparison of control group and experimental group after 6 weeks of intervention
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Figure 3: Between group comparison of control group and experimental group after 6 weeks of
intervention

Figure 4: Between group comparison of control group and experimental group after 6 weeks of
intervention
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Discussion
The purpose of this study was to determine whether a resistance band exercise program given
for six weeks had any positive effects on cricket players’ physical attributes such as abdominal
muscle strength, power, endurance, coordination and balance of upper extremity. The results
of this study suggested that there was significant improvement in upper and lower abdominal
muscle strength, power and balance of upper extremity within control group, after 6 weeks
but no significant improvement was observed in endurance of the players. In experimental
group, improvement was seen in all physical traits including abdominal muscle strength,
endurance, balance, coordination and power of upper extremity. Between groups comparison
suggested that participants who practiced whole body resistance band exercises showed more
improvement in physical parameters of cricket players as compared to control group. These
findings indicated that resistance band exercises brought greater benefits to various physical
components in cricket players.
The findings of our study are in agreement with the previous researches performed on
different physical parameters in players involved in cricket and other games. A study done in
hockey players, reported that shoulder strength and core strength significantly improved after
undergoing six week of theraband resistance training [23]. Further, a study revealed that 9-
weeks of theraband resistance training has beneficial effect on various physical components
such as upper extremity strength, endurance (closed kinetic chain upper extremity stability
test), throwing velocity and maximal isometric strength of handball players [24]. Another
study, conducted on badminton players also showed the similar results stating that
implementation of resistance band training has significant effect on shoulder strength (seated
medicine ball throw), agility (closed kinetic chain upper extremity stability test), speed and
function [21]. Furthermore, a study reported that application of 10-weeks theraband exercises
in handball players resulted in significant improvement of upper limb strength performance
(including handgrip), back extensor strength, medicine ball throw, sprint performance and
power indices [25]. Anderson et al., also showed improvements in bench press performance
and ball throwing velocity after a 6-week period of strength training with an elastic band in
handball players [26]. The possible explanation for these improvement can be related to the
reasons explained by a study by Vandra stating that the resistance produced by the theraband
increases strength. When resistance is provided, a strength curve generated by the tube that is
similar to the strength curve produced by human. The angle produced by the lever arm and
elastic resistance is responsible for this. This causes an increase in range of motion during
exercise and increase the resistance of tube offered to the body. This encourages the utilization
of more muscle fibers and contributes to increased muscle strength. The study further stated
that exercises performed using resistance bands are beneficial to strengthen the muscles in
our body [27]. Likewise, a study done by Pelin et al., suggested that the theraband’s resistance
increases when the band is stretched, enabling synchronized work on several joints.
Furthermore, the resistance offered by theraband increases as the exercise range of motion
does, increasing the muscle fiber count. A greater adaptation to the muscle strength achieved
through exercise results from using more and more muscle fibers [28]. These improvements in
physical parameters with resistance band training compared to machinery, offers better
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muscle activation patterns. For instance, when compared to using an abdominal machine,
executing an abdominal curl-up with elastic tubing results in a 58 percent reduction in hip
flexor activation and a 24% increase in abdominal muscle activation [29]. A study indicated
that resistance band training was effective in improving strength and running performance of
individuals involved in various sports activities [30]. Furthermore, another study done on
baseball players suggested that resistance band training enhances upper body strength and
throwing velocity of players [31]. The current study showed positive impact on male cricket
players (state level). Therefore, the effect of resistance band training can also be studied in
female cricket players and elite cricket players. As the study only assessed effect of training
post intervention only, future study may include follow up in their research.

Practical implications
The six weeks of whole body resistance band training when given with regular training in
cricket players proved to be beneficial by improving physical parameters such as abdominal
muscle strength, endurance, balance, power of upper extremity in male cricketers.
The study findings may prove helpful to coaches and players in terms that if these exercises
are added to their usual training may further enhance their overall performance in the game
and may prevent occurrence of injuries.

Funding
This research was not funded by any organization or external funding agency.

Conflicts of interest
The authors have no conflict of interest to declare.

Corresponding author
Usha Panihar
Department of Physiotherapy,
Guru Jambheshwar University
of Science & Technology, Hisar,
Haryana, India, 125001
E-mail: [email protected]
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ABDOMINAL STRENGTH BALANCE. CRICKET ENDURANCE RESISTANCE BAND