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Journals / Spor Bilimleri Dergisi / 2026 / Cilt: 37 Sayı: 2

Effects of Protocols with Resistance Bands and Foam Rollers on Dynamic Balance in Female Volleyball Players

Kadın Voleybolcularda Direnç Bantları ve Köpük Silindirlerle Yapılan Protokollerin Dinamik Denge Üzerine Etkileri

İnci Kesilmiş(MERSİN ÜNİVERSİTESİ, SPOR BİLİMLERİ FAKÜLTESİ)0000-0002-2382-2205
Gülten Geçitli(MERSIN UNIVERSITY)0000-0002-5907-7681
Feride Berfin Yelbaşı(MERSİN ÜNİVERSİTESİ)0009-0008-7927-9599
Hüseyin Metiner(MERSİN ÜNİVERSİTESİ)0000-0001-7662-861X
Aleyna Işık(MERSIN UNIVERSITY)0009-0009-5182-7845
Pages
212–225
Publication Date
2026-06-16
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AI Summary & Key Takeaways

AI Insight
⚡ TL;DR(Too Long; Didn't Read)

These findings suggest that adding resistance-based myofascial exercises to cool-down protocols may be beneficial for enhancing neuromuscular control and stability in volleyball players.

📌 3 Key Takeaways

🎯
Objective & Hypothesis:The aim of this study was to investigate the effects of myofascial release cool down protocols performed with resistance band and foam rolling for 8 weeks on balance parameter in female volleyball players.
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Key Findings & Data:Ethics committee approval was obtained (19/02/2024-004) with participant consent.
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Conclusion & Impact:These findings suggest that adding resistance-based myofascial exercises to cool-down protocols may be beneficial for enhancing neuromuscular control and stability in volleyball players.
🔬Design:Araştırma Makalesi
📍Scope:2024 Verileri
⚙️Variables:Y Denge testi · Köpük rulo · Direnç bandı

Abstract

The aim of this study was to investigate the effects of myofascial release cool down protocols performed with resistance band and foam rolling for 8 weeks on balance parameter in female volleyball players. Ethics committee approval was obtained (19/02/2024-004) with participant consent. The study involved 36 healthy female volleyball players (12 resistance band, 12 foam rolling, 12 control), aged 12.16±1.46 years, with at least two years of regular training. In addition to their regular 2-hour, 3-day weekly volleyball training, the experimental groups performed 20-minute myofascial release exercises twice weekly. The control group continued their routine cool down program. Y Balance Test was used for balance measurement. For statistical analyses, Paired sample t test was used for within-groups pre-post test comparisons. In the pre-test post-test comparison, a statistically significant increase was detected in the balance scores of the resistance band group (p 0.05). The results of the study indicate that resistance band exercises applied during the cool-down phase are effective in improving balance, whereas foam rolling application, which is a passive release method, does not create a similar positive effect on balance performance. These findings suggest that adding resistance-based myofascial exercises to cool-down protocols may be beneficial for enhancing neuromuscular control and stability in volleyball players.

Özet

Bu çalışmanın amacı, 8 hafta süreyle direnç bandı ve köpük silindir (foam rolling) ile yapılan miyofasyal gevşetme soğuma protokollerinin kadın voleybolculardaki denge parametresi üzerindeki etkilerini araştırmaktır. Katılımcı onamı ile etik kurul onayı alındı (19/02/2024-004). Çalışmaya, yaşları 12,16±1,46 yıl olan ve en az iki yıllık düzenli antrenman geçmişine sahip 36 sağlıklı kadın voleybolcu (12 direnç bandı, 12 köpük silindir, 12 kontrol) dahil edildi. Deneysel gruplar, haftada 3 gün, 2 saatlik düzenli voleybol antrenmanlarına ek olarak, haftada iki kez 20 dakikalık miyofasyal gevşetme egzersizleri yaptı. Kontrol grubu ise rutin soğuma programlarına devam etti. Denge ölçümü için Y Denge Testi kullanıldı. İstatistiksel analizler için, grup içi ön test-son test karşılaştırmalarında Eşleştirilmiş Örneklem t testi kullanıldı. Ön test-son test karşılaştırmasında, direnç bandı grubunun denge skorlarında istatistiksel olarak anlamlı bir artış tespit edildi (p 0,05). Çalışmanın sonuçları, soğuma aşamasında uygulanan direnç bandı egzersizlerinin dengeyi geliştirmede etkili olduğunu, buna karşın pasif bir gevşetme yöntemi olan köpük silindir uygulamasının denge performansında benzer olumlu bir etki yaratmadığını göstermektedir. Bu bulgular, soğuma protokollerine direnç temelli miyofasyal egzersizlerin eklenmesinin, voleybolcularda nöromüsküler kontrol ve stabiliteyi artırmak için faydalı olabileceğini düşündürmektedir.

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Cite This Article

Kesilmiş, İ., Geçitli, G., Yelbaşı, F. B., Metiner, H., Işık, A. (2026). Effects of Protocols with Resistance Bands and Foam Rollers on Dynamic Balance in Female Volleyball Players. Spor Bilimleri Dergisi, Cilt: 37 Sayı: 2, 212–225. https://doi.org/10.17644/sbd.1834437

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