Document Type : Research Paper I Open Access I Released under (CC BY-NC) license
Authors
Department of Physical Education and Sport Sciences, Faculty of Humanities, Tarbiat Modares University, Tehran, Iran
Abstract
Aim: This study aims to investigate the impact of two training methods, 3/7 and cluster set (CS), on the strength, body composition, and athletic performance of female basketball players. Methods: Twenty-one basketball players (22.23±3.8y; 165.94±6.78cm; 63.30±9.50kg), who had not engaged in resistance training for the past 6 months, were randomly divided into three groups: 3/7, CS, and a control group. The experimental groups followed an eight-week resistance training program (three sessions/week). Pre- and post-training assessments included measurements of body composition, evaluation of maximum strength, and various athletic performance tests such as Repeated Anaerobic Sprint Test (RAST), Repeated-Sprint Ability (RSA), 10-m sprint, T-test agility, countermovement jumps (CMJ), and squat jump (SJ). To determine the significant difference between the groups, a 3 × 2 mixed model ANOVA was performed. Results: The 3/7 group showed significant improvements in full body strength compared to the pre-test and control group. The CS group exhibited significant improvements in lower body strength. Both experimental groups showed significant improvements in CMJ, T-test time and 10-m sprint time compared to the pre-test and control group. In terms of SJ, the 3/7 group showed a significant improvement compared to the pre-test, CS group, and control group. However, no significant effects were observed on RAST, RSA, and body composition among the different protocols. Conclusions: The 3/7 training protocol, with its shorter training time and lower intensity, proves to be an effective method for enhancing maximum strength, speed, agility, and jumping ability in female basketball players while minimizing the risk of injury.
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