The Impact of 8 Weeks Training with Resistance Band in a Special

Period towards the Improvement of the Legs Power of Taekwondo

Athletes

Cellin Eriarosa

, Rachmah Laksmi Ambardini

Yogyakarta State University, Sleman, Yogyakarta, Indonesia, Sport Science Study Program, Postgraduate Program

Keywords: Resistance band, special period, legs power

Abstract: This research is aimed to determine the impact of 8 weeks training with resistance band in a special period

towards the improvement of the legs power of taekwondo athletes. This research used quasi experimental

research with research design "Control Groups Pretest-Postest Design". The population of this research were

18 athletes at the Tamanan Dojang Yogyakarta City. The writer used purposive sampling technique, with

certain criteria, namley (1) the athletes at the Ekadanta Dojang Magelang City who are still active in joining

the exercise, (2) male, (3) minimum attendanceof 75% during the treatment, (4) able to follow all the

progam that had been prepared, (5) can do the combination kick correctly. Based on those criteria, there

were 10 athletes who fulfilled the requirements. The instrument of legs power used margaria kalamen test.

The writer used t test significance level of 5%. The result showed that there are significant impact of 8

weeks training with resistance band in a special period towards the improvement of legs power of

taekwondo athletes, with t count 6.234 > t table 2.776, significance value of 0.003 < 0.05, and percentage

improvement of 12.35%. It can be concluded that 8 weeks training with resistance band in a special period

has an impact towards the improvement of legs power of taekwondo athletes.

1 INTRODUCTION

Taekwondo is a martial art that uses a lot of

techniques. One of the techniques that really needs

to be strengthened is kicking. Kick is a very

dominant technique in taekwondo and even

taekwondo is very well known for its strengths in

kick techniques. As revealed by Suryadi (2002: 32),

"kicking techniques are very dominant in senior

taekwondo martial arts, and there must be those who

need taekwondo very much for their strengths. in

kick technique ". In taekwondo sports, kicks are the

main weapon in attacking to get victory points.

Taekwondo matches are divided into two

numbers, namely Poomsae and Kyorugi numbers.

Poomsae is an art that demonstrates movement in

taekwondo. At this number, each athlete tries to play

one or two moves alternately and where the athlete

who has the highest accumulated score will win.

Kyorugi is a battle between two taekwondoin where

they attack each other and defend themselves while

protecting themselves from attacks by using the

kick, rebuttal, and punch techniques that are in

taekwondo.

Physical condition is one of the conditions used

to achieve performance and to achieve the desired

performance in which an athlete must prepare

relatively long. Maksum (2012: 22) states that there

are ten components of physical condition, and these

components are strength, endurance, muscular

power, speed, flexibility, agility, coordination,

balance, accuracy, and reaction. During the

preparation period before the competition, the

athlete will actually be nurtured and improved his

physical condition, so that the athlete is ready to face

the pressures caused in the form of mental and

physical stress. Before a match, an athlete must

achieve a good level of fitness to deal with the stress

that will be encountered in the match.

The development of physical conditions in

Taekwondo is very important to improve the

athlete's abilities and achievements. A coach must

also pay attention to how to create a systematic

training program and apply theories of existing

Eriarosa, C. and Ambardini, R.

The Impact of 8 Weeks Training with Resistance Band in a Special Period towards the Improvement of the Legs Power of Taekwondo Athletes.

DOI: 10.5220/0009212500730078

In Proceedings of the 3rd Yogyakarta International Seminar on Health, Physical Education, and Sport Science in conjunction with the 2nd Conference on Interdisciplinary Approach in Sports

(YISHPESS and CoIS 2019), pages 73-78

ISBN: 978-989-758-457-2

physical conditions, both physical conditions in

general or towards the specificity of the sport itself.

Exercises undertaken to increase leg muscle power

must involve the muscles to be developed, namely

leg muscles and in accordance with the energy

system used in these activities. The demands for

effective and efficient training methods are driven

by the facts or symptoms that arise in training. Some

reasons for the importance of the need for efficient

training methods, according to Lutan (2002: 26), are

"(1) Efficiency will save time, energy or costs; and

(2) Efficient methods will enable students or athletes

to master higher levels of skill."

Based on observations, the leg power was still

relatively lacking. This could be seen empirically

that the kicks taken in some competitions were still

very weak. This showed that the leg power was still

low. In the Kyorugi match, athletes who had good

kick power will be more profitable in gaining points

in the match, therefore a weight training model with

an important technical approach is given. Power is

the product of strength and speed, so that athletes

have good power, in making a kick the results will

be relatively strong and fast (Sukadiyanto, 2011:

128). Good practice is not enough by only providing

technique, but alo improving the quality of power

with a technical approach. In the field, there were

still many trainers who did not know the form of

power training using resistance band weights with a

technical approach.

Resistance bands are an efficient and easy-to-

carry fitness sports equipment made of rubber with

handrails that become the pedestal. Rubber

resistance bands have varying elasticity. In this

study medium-sized resistance bands can be used to

practice increasing power in taekwondo branches.

The use of resistance bands weights is very helpful

for varied training in increasing athlete performance.

This research needs exercises that can significantly

help athletes improve leg power. Power training

using resistance bands loads with a technical

approach using attack kicks and counters is very

useful. This training is expected to improve the

technical ability of movement and power which is

very useful during the Kyorugi number match.

Based on the results of observations made by

researchers, at the time of training, the trainer

practiced more techniques than physical exercises,

but in reality many technical exercises had an impact

on the components. The training given means the

trainer does not explain the exercise program in

written form, so the training program is not well

ordered. Creative coaches must have expertise in

choosing the right training methods and forms and in

accordance with the needs of athletes (individuals)

and approaching the real games. Harsono (2015:

113) argued that "training must be planned and

adjusted for each individual so that thus the exercise

can produce the best result for the individual." This

research focused on 8 weeks of training with

resistance bands in specific periods, the training

frequency of 8 weeks is more structured and longer

training.

Tama (2015) states that resistance band exercises

have a significant effect on increasing power. Frank

et al. in Ismaryanti (2016) mentioned a combination

of resistance band exercises is very effective and

useful to increase the height of jumps and leg

strength, increase speed, agility. In addition, exercise

using resistance bands can also increase joint

strength and can be used for aerobic exercise. Based

on the above problem, the writer conducted a study

entitled "The effect of 8 weeks training with

resistance bands in a special period to increase the

limb power of taekwondo athletes".

2 RESEARCH METHODS

This type of research was quasi-experimental.

Sugiyono (2007: 75) states that the main

characteristic of quasi experimental design is the

development of true experimental design, which has

a control group but cannot function fully to control

variables from outside that affect the implementation

of the experiment. The design used in this study was

control groups pre-test post-test design.

2.1 Population and Research Samples

The populations in this study were 18 athletes in

Dojang Tamanan DIY. Sampling in this study was

conducted by purposive sampling. Based on these

criteria, 10 athletes are met.

2.2 Research Instrument

Test instruments used for the initial measurement

(pretest) and final measurement (posttest) was the

calament marginal test. The test was done by

climbing the stairs amounting to 9 steps that have

the same height. To do this, test required three

stopwatches, cones, meters, weight scales and

assistants. The assistant started the stopwatch when

the athlete's foot goes up to the 3rd rung and stoped

the stopwatch when the athlete's foot is on the 9th

rung. The data for each athlete were obtained using a

kalamen power test.

YISHPESS and CoIS 2019 - The 3rd Yogyakarta International Seminar on Health, Physical Education, and Sport Science (YISHPESS

2019) in conjunction with The 2nd Conference on Interdisciplinary Approach in Sports (CoIS 2019)

P = Power

M = body weight

D = vertical distance

T = Time

P = (M x D) x 9.8 ÷ T

Data analysis technique

Data analysis techniques used in this study were the

normality test, homogeneity test, and t test.

3 RESEARCH RESULTS

The pretest and posttest power of the Taekwondo

athlete in the Dojang Tamanan DIY experimental

group and the control group are

presented in Figure

1 as follows.

Figure 1. Pretest and Posttest Bar Trunk Power of the

Athlete's Experiment and Control Group's Legs

Homogeneity test is useful for testing the

similarities of a sample that is uniform or not the

sample variant taken from the population. The

results are in table 1.

Table 1: Homogeneity Test

Group Sig. Information

Pretest 0,523 Homogen

Pottest 0,263 Homogen

From the table above we can see the pretest-

posttest sig. p> 0.05 so that the data are

homogeneous.

The first hypothesis was there is a significant

effect of 8 weeks training with resistance bands in

special periods on the increase in limb power of

taekwondo athletes". Based on the analysis, results

were obtained and presented the data in table 2.

Table 2: Pretest and Posttest Test Power of

Experimental Group Legs

t-test

or E

ualit

means

t ht t tb Si

. Difference %

6,234 776 0,003 144,09

12,35

From the results of the t-test it can be seen that t-

count 6.234 and t table (df 4) 2.776 with a

significance value of p of 0.003. Therefore, t-count

6.234> t table 2.776, and the significance value

0.003 <0.05, these results indicate a significant

difference. Thus the alternative hypothesis (Ha)

which is "there is a significant effect of 8 weeks

training with resistance bands in a special period to

increase the limb power of taekwondo athletes".

Were accepted. From the pretest data it had an

average of 1166,776, then at the time of the posttest

the average reached 1310,866. The magnitude of the

increase in leg power can be seen from the

difference in the average value of 144.09 with a

percentage increase of 12.35%.

The second hypothesis is "experimental group (8

weeks exercise with resistance bands in a special

period) is better than the control group for increasing

the limb power of taekwondo athletes." It can be

known through the difference in mean between

group A and group B. Based on the analysis results,

obtained data are presented in the table 3.

Table 3: Experimental Group t-test with Control

Group

Average

Difference

t-test for Equality of means

t ht t tb Sig. Difference

144,09

5,419 2,306 0,001 151,11

7,02

From the t test table above it can be seen that t

arithmetic is 5.419 and t-table (df = 8) = 2.306,

while the significance value of p is 0.001. Because t

arithmetic 5,419> t table = 2,306 and sig, 0,001

<0,05, there is a significant difference. Thus it

showed that the hypothesis (Ha) which is "the

experimental group (8-week exercise with resistance

bands in a special period) is better than the control

group for increasing the limb power of taekwondo

athletes", were accepted.

3.1 Discussion

Based on the results of the analysis shows that 8

weeks of training with resistance bands in special

periods can increase the power of the legs of

taekwondo athletes by 12.35%. With this exercise,

1166,776

1110,884

1310,866

1103,864

200

400

600

800

1000

1200

1400

1600

Experiment Group Control Group

Pretest

Posttest

The Impact of 8 Weeks Training with Resistance Band in a Special Period towards the Improvement of the Legs Power of Taekwondo

Athletes

the athlete's initially low leg power ability can be

significantly improved.

Resistance band excercise is an exercise

modality tool consisting of two straps and a handle

that uses its own body weight as a burden.

Resistance band suspension training system

determines the effects of exercise on physiological

metabolic indexes of body performance and

intensity. Resistance bands strengthen body muscles,

strengthen joint stability, strengthen ligaments, and

stabilize a group of muscles. The nature of the

spring makes the resistance band helps the process

of muscle formation more leverage. When stretching

the rope, the muscles of the hands, abdomen, and

legs will begin to contract. It increases strength in

the bones and muscles, so that the body can be

firmer, with increasing muscle strength, the speed is

also increasing. This also increases in speed is

caused when using movements of resistance bands is

done quickly and repeatedly. Resistance training is

an exercise program that causes muscles to contract

against external loads in hopes of increasing

endurance, strength and muscle mass (Mahardika,

2017).

Uchida (2016) found that the elastic band has a

different tension force on 8 colors owned by the

elastic band. The different durability of each color is

measured at 10 elongations whose initial distance is

0.3 meters and the maximum stretch distance is 1.05

meters with the results displayed in kilogram-force

(kgf). The results of this study indicated that the

greater the level of stretching in the elastic band, the

greater the increase in tension force.

Resistance exercise is an important element in

rehabilitation programs for someone who has

functional disorders and integral components and

has the potential to improve motor work ability, and

prevent or reduce the risk of illness and injury (Yu et

al., 2013). This exercise is active and is carried out 3

times a week for maximum results (Princeton in

Magdalena, 2017).

Resistance exercise can also increase flexibility,

joint ROM, and stimulate proprioceptive increases

because strengthening exercises will increase the

activities of motor unit recruits that will activate the

tendon of organ tendons and muscle spindles

(Brown, 2007). During training the intrafusal and

extrafusal fibers will continue to receive sensory

input, which will be sent and processed in the brain

so that it can determine the amount of muscle co-

contraction needed. Some of the responses sent will

return to extrafusal and activate golgi tendon so that

there will be improvement in coordination of

intrafusal fibers and extrafusal fibers with afferent

nerves in the muscle spindle, thus forming a good

proprioceptive (Swandari, 2015).

With 8 weeks of treatment time can increase

because training provided systematically,

progressively, and repeatedly will improve the

body's organ systems so that physical appearance

will be optimal. The training, which is carried out

with a frequency of three times a week, is suitable

for beginners and will result in significant

improvements. Physical training, which is applied

regularly and measured with sufficient amount and

time, will cause changes in the ability to produce

greater energy and improve physical appearance.

Movements made during repetitive exercises will

cause the formation of conditional reflexes, learning

to move, and the process of memorization of motion

(Nala, 2011: 39).

This is because elastic band exercise will

improve neuromuscular function and can also cause

post-activation potentiation, which is a temporary

increase in muscle work that is a result of previous

contractions. Improved performance through bridge

traffic will result in more cross-bridges being formed

until the production of muscle strength increases

(Behm et al., 2011 in Magdalena, 2017). Muscle

contractions that occur will increase the level of

tension (level tension) in the form of an extension of

muscle sarcomeres that cause anatomical changes,

namely an increase in the number of myofibrils, an

increase in the size of myofibrils. Together with an

increase in the size of myofibril, the enzyme system

that provides energy will also increase. This is

especially true for the increase in ATP-PC and

enzymes used for glycolysis, which allows the rapid

supply of energy during strong and brief muscle

contractions and causes biochemical changes in

muscles. Biochemical components of muscle have

increased, including creatine concentration, creatine

phosphate concentration and ATP, and glycogen.

Increased energy produced by muscles will have an

impact on increasing the ability of muscle

contraction which will further increase muscle

strength. Muscle strength will help the muscles work

optimally to form good stability so that the body can

maintain its balance during various movements

(Kisner & Colby, 2007).

Resisted exercise using elastic bands can cause

isotonic contractions or dynamic muscle

contractions where the length of the muscles

changes but the muscle tone remains the same.

During training, the body will fight the resistance of

the elastic band that stimulates so that the joint

movement is wider to be able to resist the resistance

band. The area of joint motion will cooperate with

YISHPESS and CoIS 2019 - The 3rd Yogyakarta International Seminar on Health, Physical Education, and Sport Science (YISHPESS

2019) in conjunction with The 2nd Conference on Interdisciplinary Approach in Sports (CoIS 2019)

the flexibility of the muscles to get optimal ROM

results so that the body can determine and direct the

movement, especially when the movement requires

high balance. Elastic band exercises that involve

isotonic contractions can increase flexibility, ROM

in the joints due to isotonic contractions in the

muscles and proprioceptive stimuli in the joints,

muscles and tendons through activation of the golgi

tendon and the muscle spindle (Naibaho et al.,

2014).

This research focused on 8 weeks of training

with resistance bands in specific periods. The

training frequency of 8 weeks was more structured

and longer training. Tama (2015) stated that

resistance band exercises have a significant effect on

increasing power. Frank et al. in Ismaryanti (2016),

mentioned a combination of resistance band

exercises is very effective is used to increase the

height of jumps and leg strength, increase speed,

agility. In addition, exercise using resistance bands

can also increase joint strength and can be used for

aerobic exercise.

Resistance band exercises are muscle endurance

exercises, simply increasing the potential for muscle

energy which causes an increase in overall quality of

strength in the muscles while practical exercises

with resistance bands improve accurate muscle

control and harmonization. The use of tools that

have synchronization with this form of exercise will

support the formation of varied exercises and have

the right load. The use of rubber resistance bands

will provide manipulation of motion and

interference with altets when doing attacks and

counters. Giving a load or disturbance which is

located at the waist will provide a load of legs to

expend more energy so that the power expended will

be more.

The results of the study were strengthened by the

research of Soraya, Hariyanto, & Wahyudi (2016).

The results of the previous study showed that the

flexible rope and lunge dumbbell training models

significantly influence the achievement achievement

of 25 meter freestyle swimming skills in X-Nursing

(KPR) class 03 SMKN 2 Malang when compared to

conventional training. Awaludin (2015) added that

there was an effect of squat weight training on the

power of the Mawashigeri kick in Aceh's Kempo

athletes in 2015. This is also supported by Alekhya

(2015) who investigated the effect of resistance tube

exercise on kicking accuracy, which aimed to find

out the increased accuracy of kicks, perpendicular

jumps and technical tests 40 yards using a resistance

tube exercise.

4 CONCLUSION

Based on the results of data analysis, description,

testing of research results, and discussion,

conclusions can be drawn, namely there is a

significant effect of 8-week training with resistance

bands in special periods to increase the power of the

taekwondo athlete's legs.

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The Impact of 8 Weeks Training with Resistance Band in a Special Period towards the Improvement of the Legs Power of Taekwondo

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YISHPESS and CoIS 2019 - The 3rd Yogyakarta International Seminar on Health, Physical Education, and Sport Science (YISHPESS

2019) in conjunction with The 2nd Conference on Interdisciplinary Approach in Sports (CoIS 2019)