The Effectiveness of Resistance Band Training On Increasing Punch Power of Martial Arts Athletes PJKR Students of Insan Budi Utomo University Malang
Abstract
Punching power is a crucial component of a martial arts athlete's performance because it determines the effectiveness of attacks and points earned in matches. However, training methods used at the university level tend to be conventional and do not emphasize the specific development of explosive power. This study aimed to determine the effectiveness of resistance band training in increasing punching power in martial arts athletes participating in the Physical Education and Training (PJKR) program at Insan Budi Utomo University, Malang. The research method used an experimental approach with a pretest–posttest control group design. Forty university-level athletes were divided into two groups: an experimental group given a resistance band training program for 6 weeks (3–4 times per week) and a control group undergoing conventional training. The measurement instrument used a punching power test using a pressure sensor-based punching pad to measure force output (Newtons). The analysis showed a significant increase in the experimental group, with average power increasing from 213.92 N to 250.75 N (p < 0.05), compared to the control group, which did not show such an increase. These findings indicate that resistance band training effectively increases arm and shoulder muscle strength, which directly contributes to increased punching power. Thus, resistance bands can be recommended as an effective, practical, and economical alternative training method to improve the punching performance of martial arts athletes in a college environment.
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Copyright (c) 2026 M. Khoiron Nasruli, Winarno, Ahmad Ilham Habibi, Yusvidha Ernatha, Shinta Masitho Windriyani, Laila Nur Rohmah (Author)
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