Change search
ReferencesLink to record
Permanent link

Direct link
Unilateral or Bilateral Training to Improve Amateur Female Handball Players’ Sprint Acceleration and Change of Direction Ability: A Quantitative Study Comparing Two Training Methods
Swedish School of Sport and Health Sciences, GIH, Department of Sport and Health Sciences.
2016 (English)Independent thesis Basic level (degree of Bachelor), 10 credits / 15 HE creditsStudent thesis
Abstract [en]


The aim of the study was to identify the difference between unilateral and bilateral training and their effect on female handball players sprint acceleration and change of direction (COD) ability. The research question was “What differences are there between the effect of combined training performed unilaterally and training performed bilaterally on female handball players’ sprint acceleration ability and COD ability?”


60 female (age: 20 ± 5yr) handball players participated in the study, 30 in each group. A loss of 30 subjects occurred, leaving total of 30 subjects finished the study, 15 in each group. The subjects performed two tests before initiating a combined training protocol, inducing strength and plyometric exercises. The first test consisted of a 10-meter straight sprint that was also divided into a 5-meter split, which measured their sprint acceleration by using Ivar Run System. The second test was a modified version of Spasic’s (2015) handball specific COD assessor. After the baseline-test, the subjects participated in a six-week long training protocol, one plyometric workout a week and one strength workout a week. Once the six weeks were completed, the same tests were performed. The data was recorded in Microsoft Excel (2016, Seattle, USA) and analyzed in IBM SPSS (2013, version 22.0, New York, USA). 


Statistically, unilateral training has proven to be a more effective training method to improve the first 5-meters (p=0,013) of the 10-meter sprint acceleration test and not the other areas. Whilst bilateral training has proven to be more effective training method to improve the total time of the 10-meter sprint acceleration test (p=0,035). Both groups have statistically shown no significant difference in the COD-ability test.


Crucial standardization errors were made during this study, which in turn could have impaired the results greatly. A cautious approach to a solid conclusion should be considered, due to the standardization errors and the fact, that the subjects were not used to a training protocol being systematically structured. More research with a similar perspective has to be brought about, focusing on the long-term effect and maybe even on elite players.

Abstract [sv]

Syfte och frågeställningar

Studiens syfte var att ta reda på om unilateralt baserat träning eller om bilateralt baserat träning var effektivast för att förbättra sprint acceleration och riktningsförändringsförmåga (COD). Frågeställningen lyder; Skiljer sig effekten av kombinerat träning som utförs unilateralt från bilateralt på kvinnliga handbollsspelare som tävlar på amatörnivå.


60 kvinnliga handbollsspelare (age: 20 ± 5yr) deltog i studien. Totalt genomförde 30 stycken deltagare hela studien, 15 per grupp, vilket innebär ett bortfall på 30 stycken. Innan träningsperioden började fick deltagarna genomföra två förtester. Första testet var ett 10-meters sprint accelerationstest, som hade splittider på 5-meter, andra testet var en modifierad Spasics (2015), som är ett riktningsförändringsförmågatest. De testades tider mättes med IVAR Run system. Efter testerna, genomförde deltagarna ett sex-veckors långt träningsprogram, varje vecka genomfördes ett styrkepass och ett plyometriskt träningpass. Eftertester genomfördes efter träningsperioden, resultatet från testerna antecknades i Microsoft Excell (2016, Seattle, USA) och analyserades i IBM SPSS (2013, version 22.0, New York, USA).


Resultatet visar att unilateral träning är en mer effektive träningsmetod för att förbättra de första 5-meterna (p=0,013) i 10-meter sprint accelerationstestet, men inte i de andra delarna. Däremot visar det sig att bilateral träning har en statistiskskillnad (p=0,035) på hela 10-meters sprint accelerationstestet, men inte de första eller sista 5-meterna var för sig. Både grupperna visade ingen statistiskskillnad i riktningsförändringstestet.


Standardiseringsmisstag gjordes under studiens gång, som kan ha haft direkt påverkan på resultatet. Innan en slutsatsen dras, bör man ta hänsyn till misstagen som begåtts ur ett standardiseringsperspektiv och att deltagarna var ej vana att genomföra ett träningsprogram som var systematiskt strukturerat. Mer forskning inom samma område, utifrån samma perspektiv behövs göras, särskilt långsiktiga studier och kanske även på elitspelare.

Place, publisher, year, edition, pages
2016. , 23 p.
Examensarbete, 2015:95
Keyword [en]
Unilateral, bilateral, training, strength training, plyometrics, combined training
National Category
Sport and Fitness Sciences
URN: urn:nbn:se:gih:diva-4374OAI: diva2:910336
Educational program
Sports Science and Coaching
Available from: 2016-03-09 Created: 2016-03-08 Last updated: 2016-03-09Bibliographically approved

Open Access in DiVA

fulltext(1631 kB)90 downloads
File information
File name FULLTEXT01.pdfFile size 1631 kBChecksum SHA-512
Type fulltextMimetype application/pdf

By organisation
Department of Sport and Health Sciences
Sport and Fitness Sciences

Search outside of DiVA

GoogleGoogle Scholar
Total: 90 downloads
The number of downloads is the sum of all downloads of full texts. It may include eg previous versions that are now no longer available

Total: 223 hits
ReferencesLink to record
Permanent link

Direct link