Shortening Recovery Periods Is a Better Time-Efficient Strategy to Enhance Single and Repeated High-Intensity Efforts Using Elastic Band Exercises with Different Force-Vectors

Background: The study aimed to examine recovery time between sets (30 s vs. 2 min) during elastic band training for jumping, sprinting, COD, and repeated high-intensity efforts in young padel players. Methods: Twelve highly trained male padel players were allocated to one of the two groups randomly (short recovery [SRG] or long recovery [LRG]) and evaluated the triple hop test (3HJ), linear (10 m) and multidirectional (5 + 5 m sprint with a direction change of 45°) tests, and the repeated sprint ability (RSA) test after 3 weeks of training intervention. After 3 weeks, there was a 3-week washout period to cross both groups, and the participants then performed the opposite training program. Both groups performed two sets of four exercises, each with six repetitions, with an elastic band, recovering 30 s (SRG) or 2 min between exercises (LRG). Results: No between-training-program differences were established (p < 0.05). SRG showed a better trend in the 3HJ with the right (effect size (ES) = 0.85), while LRG showed small advantages in the 5 m and 10 m sprints (ES = 0.33 to 0.36). SRG also showed small to moderate improvements in COD on both sides (ES = 0.46 to 0.49), although period effects (p < 0.05) indicated the influence of familiarization. In RSA, LRG showed a slight tendency to improve the mean and the best time (ES = 0.24 to 0.41), while SRG showed an advantage in the percentage of decrement (ES = 0.54). Conclusions: SRG appeared more effective in horizontal jumping, COD, and fatigue resistance during the RSA test, whereas LRG may show small advantages in acceleration and RSA performance. Although the effects were mostly small and not statistically significant, the observed trends could have practical relevance for planning specific training programs focused on power, speed, and fatigue resistance in padel players.