Elastic Band Training Across Competitive Levels in Female Soccer: A Randomised Controlled Trial With Follow-up
Sports Health A Multidisciplinary Approach · 12 Oct 2026
† Impact is the editorial-priority score. All scores are out of 100. Clinical is a stored clinical-importance score from the earlier method; it has not been recalculated.
Why it matters
Elastic bands are a cheap, portable way to add resistance training for female athletes, and hamstring strength is relevant to hamstring and ACL injury prevention, though this study did not measure injuries.
The evidence
This randomised trial tested whether 9 weeks of twice-weekly elastic band resistance exercises, added to normal in-season training, improved strength, jumping, and agility in 74 female soccer players across under-15, under-19, and senior teams. The clearest gain was in knee extension strength in the under-19 group, about 132 N more than controls in each leg (P = 0.03 nondominant, P = 0.05 dominant). Knee flexion and senior jump power changes were borderline, jump height and change-of-direction speed did not change, and strength gains faded after 3 weeks without the programme.
Isometric knee extension strength, nondominant leg (U19 group): Mean difference 131.59 (95% CI unavailable; other).
Why this rigour score?
Multicentre RCTDesign starting point: 63.4
Raised the score
- Prospectively registered+5.1
- 0% loss to follow-up+1.7
Lowered the score
- Underpowered−8.5
- A positive result from only 74 patients−3.4
Methods at a glance
Recorded assessment- Outcome assessors blindedNot reported
- Allocation concealedNot reported
- Random sequence generatedNot reported
- Intention-to-treat analysisNot reported
- Adequate statistical powerUnderpowered
- Prospective registrationMet
Not reported does not mean not done. Checks have different weights; this is not a count of boxes ticked.
See the full score breakdown
- Study design starting point
- 63.4
- 0% loss to follow-up
- +1.7
- Underpowered
- −8.5
- Prospectively registered
- +5.1
- A positive result from only 74 patients
- −3.4
- Journal prior (not an observed method)
- +0.8
- Final rigour score rounded
- 59 / 100
Study design sets the starting point and a ceiling of 100. Recorded methods then adjust the score. Points are shown to one decimal place; the final score uses unrounded values.
Checklist from the stored appraisal. “Not met” describes the recorded criterion; it does not always produce a deduction. This overview supports reading the full study.
For journal club
1.If you were advising a youth female soccer club with no weight room, would these results justify adding elastic band training, and how would you adjust the exercises for under-15 players who showed little benefit?
2.Given that strength gains faded after only 3 weeks off, how would you counsel athletes and coaches about maintaining resistance work through off-season or injury breaks?
Original publication title
Elastic Band Training Across Competitive Levels in Female Soccer: A Randomized Controlled Trial With Follow-up