Resistance Band And Dumbbell Training On The Front Punch Ability: A Study On Pencak Silat Athletes Jokotole Bangkalan Madura

Abstract

This study aims to analyze the effect of resistance band and dumbbell training on the front punch ability of pencak silat athletes and determine the most effective training method. Method: This study used an experimental method with a one-group pretest-posttest design. The population was 20 PPS Jokotole athletes from Bangkalan Regency (aged 16-18 years). Samples were taken using a total sampling technique and divided into two groups: the resistance band group (n=10) and the dumbbell group (n=10). The training was carried out for 6 weeks with a frequency of 3 times/week. The instruments used were a punch force meter (strength) and a speed timer (speed). Data analysis used a paired sample t-test with a significance level of 0.05. Results: The results showed that both groups experienced significant improvements (p<0.05). The resistance band group increased their average score from 34 to 71.4 (an increase of 37.4 points), while the dumbbell group increased from 30.9 to 54 (an increase of 23.1 points). The t-test showed a significance value of 0.000 for both groups (p<0.05). Conclusion: Resistance band and dumbbell training both significantly affected front punch ability. However, resistance bands were more effective because they could train strength and speed simultaneously. It is recommended that coaches integrate resistance bands into the routine training programs of pencak silat athletes.