Pengaruh Latihan Ankle Weight dan Resistance Band: Meningkatkan Kecepatan Tendangan Mae Geri Pada Siswa Ekstrakurikuler Karate SMK YPE Kroya
Abstrak
Berbagai upaya untuk meningkatkan kecepatan tendangan khususnya pada siswa kelas amatir merupakan tugas utama dari seorang pelatih agar siswa mencapai performa tendangan yang lebih optimal, salah satunya menggunakan program latihan ankle weight dan resistance band. Penelitian ini bertujuan untuk mengetahui pengaruh latihan Ankle weight dan resistance band terhadap peningkatan kecepatan tendangan Mae Geri pada siswa ektrakurikuler karate junior di SMK YPE Kroya. Fokus utama penelitian ini adalah menganalisis efektivitas kedua metode latihan tersebut dalam meningkatkan kemampuan biomotorik, khususnya kecepatan tendangan, serta membandingkan seberapa besar pengaruh masing-masing metode terhadap performa siswa. Penelitian ini diharapkan dapat memberikan rekomendasi metode latihan yang lebih efektif bagi pelatih dan siswa dalam upaya meningkatkan prestasi di cabang olahraga karate. Penelitian ini menggunakan desain eksperimen dengan model two group pretest-posttest. Sampel penelitian sebanyak 20 siswa junior dibagi secara ordinal pairing menjadi dua kelompok, yaitu kelompok Ankle weight dan kelompok resistance band. Setiap kelompok menjalani program latihan selama 12 sesi dalam satu bulan, dengan pengukuran kecepatan tendangan Mae Geri dilakukan sebelum dan sesudah perlakuan menggunakan instrumen tes tendangan selama 10 detik. Analisis data menggunakan paired t-test dan independent t-test untuk melihat pengaruh dan perbedaan kedua metode latihan terhadap kecepatan tendangan. Hasil penelitian menunjukkan bahwa kedua metode latihan, baik Ankle weight maupun resistance band, memberikan pengaruh signifikan terhadap peningkatan kecepatan tendangan Mae Geri. Namun, kelompok yang berlatih dengan Ankle weight mengalami peningkatan kecepatan sebesar 22,58%, sedangkan kelompok resistance band sebesar 9,87%. Uji independent t-test menunjukkan terdapat perbedaan signifikan antara kedua metode, di mana Ankle weight lebih efektif meningkatkan kecepatan tendangan Mae Geri dengan selisih peningkatan sebesar 13,77% dibandingkan resistance band. Dengan demikian, latihan Ankle weight direkomendasikan sebagai metode utama untuk meningkatkan kecepatan tendangan pada siswa karateka junior.
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Referensi
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Blazevich, A. J., & Herzog, W. (2025). Triggering sarcomerogenesis : Examining key stimuli and the role attributed to eccentric training — Historical , systematic , and meta-analytic review. Journal of Sport and Health Science Review. https://doi.org/10.1016/j.jshs.2025.101073
Chen, B., Chen, Y., Shin, S., & Jie, C. (2023). Heliyon Effect of a moderate-intensity comprehensive exercise program on body composition , muscle strength , and physical performance in elderly females with sarcopenia. Heliyon, 9(8), e18951. https://doi.org/10.1016/j.heliyon.2023.e18951
Chen, C., Chiu, S., Chiang, C.-K., & Lu, Y. (2025). Complementary Therapies in Medicine Effects of seated Baduanjin training modalities on body composition , muscle strength , and gait parameters in older adults : A cluster-randomised controlled trial. Complementary Therapies in Medicine, 95(666), 103300. https://doi.org/10.1016/j.ctim.2025.103300
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Ettema, S., Buurke, T. J. W., David, S., Bennekom, C. A. M. Van, & Houdijk, H. (2025). Clinical Biomechanics Can RYSEN-induced supportive , propelling and impeding forces enhance gait stability , speed and propulsion in individuals with incomplete spinal cord injury ? Clinical Biomechanics, 130(October), 106681. https://doi.org/10.1016/j.clinbiomech.2025.106681
Feng, Y., Li, B., Lu, P., Cheng, B., Bao, Z., Su, L., Qiu, D., Liu, Y., & Li, F. (2025). Effects of combined aerobic and resistance exercise on arterial stiffness in middle-aged and older men with dysglycemia and dyslipidemia : A 12-week intervention study. Experimental Gerontology, 210(August), 112879. https://doi.org/10.1016/j.exger.2025.112879
Gaemelke, T., Laustsen, C., Feys, P., Folkestad, L., Andersen, S., Rye, N., Marie-louise, J., Ringgaard, S., Eskildsen, S. F., Dalgas, U., & Hvid, L. G. (2024). Effects of power training in older patients with multiple sclerosis on neurodegeneration , neuromuscular function , and physical function . A study protocol for the “ power training in older multiple sclerosis patients ( PoTOMS ) randomized control trial. 38(October 2023). https://doi.org/10.1016/j.conctc.2024.101279
Hagen, M., Lahner, M., & Lahner, N. (2025). Machine-based based subtalar pronator and supinator strength training increases rearfoot stability in male runners. Journal of Biomechanics, 187(May).
Haryani, M. (2022). Latihan Menggunakan Ankle Weight Dan Rubber Resistance: Dampak Terhadap Kecepatan Tendangan Mawashi Geri. JSES : Journal of Sport and Exercise Science, 5(2), 72–78.
Irawan, R. F., & Suyoko, A. (2025). Pengaruh Latihan Ankle Weight Dan Resistance Band Terhadap Frekuensi Kecepatan Tendangan Dollyo Chagi Atlet Pegasus Taekwondo Surabaya. JPO: Jurnal Prestasi Olahraga, 8, 1054–1058.
Kraemer, W. J., Fragala, M. S., & Ratamess, N. A. (2025). Evolution of resistance training in women : History and mechanisms for health and performance. Sports Medicine and Health Science, 7(5), 351–365. https://doi.org/10.1016/j.smhs.2025.01.005
Lapanantasin, S., Thongloy, N., Samsee, M., Wonghirunsombat, N., Nuangpulsarp, N., Ua-areejit, C., & Phattaraphanasakul, P. (2022). Complementary Therapies in Medicine Comparative effect of walking meditation and rubber-band exercise on ankle proprioception and balance performance among persons with chronic ankle instability : A randomized controlled trial. Complementary Therapies in Medicine, 65, 102807. https://doi.org/10.1016/j.ctim.2022.102807
Lestari, A., & Nasrulloh, A. (2018). Efektivitas Latihan Body Weight Training Dengan Dan Tanpa Menggunakan Resistance Band Terhadap Penurunan Berat Badan Dan Persentase Lemak. MEDIKORA, XVII(2), 91–101.
Lestari, G., & Arafat, Y. (2023). Pengaruh Latihan Ankle Weight Terhadap Kecepatan Tendangan Sabit Atlet Pencak Silat Remaja Perguruan Rajawali Bangka. JURNAL DUNIA PENDIDIKAN, 4(November), 199–209.
Liu, G., & Danaa, G. (2025). Journal of Radiation Research and Applied Sciences The Influence of martial arts training on the body composition and cardiovascular fitness of college students and the medical imaging assessment of arterial stiffness. Journal of Radiation Research and Applied Sciences, 18(1), 101301. https://doi.org/10.1016/j.jrras.2025.101301
Machado, E., Victor, C., Rosa, S., Vieira, I., Neto, S., & Marzetti, E. (2025). Improving serum redox balance , inflammatory status , physical function , and cognitive ability through dual-task resistance training and detraining in nursing home residents. Experimental Gerontology, 200(November 2024). https://doi.org/10.1016/j.exger.2024.112662
Mahyuddin, R., & Siregar, F. S. (2024). Pengaruh Latihan Otot Tungkai Menggunakan Resistance Band Dalam Peningkatan Akurasi Shooting Futsal Mahasiswa Fikk Unm. the Effect of Lemb Muscle Training Using Resistance Bands in Increasing the Accuracy of Futsal Shooting for Fikk Unm Students. Jurnal Ilmiah Stok Bina Guna Medan, 12(1), 48–55.
Morgan, W. G., & Assosiation, C. (2007). Program latihan ankle weight terhadap power tungkai pemain bolavoli di unit aktivitas bolavoli universitas negeri malang. Jurnal Elektronik Universitas Negeri Malang.
Ningsih, N. P. (2023). Pengaruh Latihan Resistance Band Terhadap Peningkatan Daya Tahan Kekuatan Otot Tungkai Atlet Sepak Bola Neo Angel Mataram. Gelora: Jurnal Pendidikan Olahraga Dan Kesehatan IKIP Mataram, 10(1), 90–96.
Peng, D., Zhang, Y., Wang, L., & Zhang, S. (2024). Effects of over 10 weeks of resistance training on muscle and bone mineral density in older people with sarcopenia over 70 years old : A systematic review and meta-analysis of randomized controlled trials. Geriatric Nursing, 60, 304–315. https://doi.org/10.1016/j.gerinurse.2024.09.016
Ren, Y., Fang, H., Gao, Y., Yin, G., He, X., & Chen, N. (2025). Effects of exercise on gut microbiota in older people with sarcopenia : Study protocol for a randomised controlled trial. Experimental Gerontology, 211(June).
Roch, F. E., Hahn, F. M., Jäckle, K., Meier, M., Stinus, H., Lehmann, W., Perthel, R., & Roch, P. J. (2025). Diagnosis, treatment, and prevention of ankle sprains_ Comparing free chatbot recommendations with clinical guidelines. Foot and Ankle Surgery, 31(4), 329–351. https://doi.org/10.1016/j.fas.2024.12.003
Tomaç, H., Malkoç, M., & Angın, E. (2025). Heliyon A pilot study of the effects of supervised exercise training on body composition , cardiometabolic risk factors , muscle strength and functional capacity in individuals with bariatric surgery. Heliyon, 9(8), e19032. https://doi.org/10.1016/j.heliyon.2023.e19032
Villanueva-guerrero, O., Lozano, D., & Roso-moliner, A. (2024). Heliyon Effects of different strength and velocity training programs on physical performance in youth futsal players. Heliyon, 10(10), e30747. https://doi.org/10.1016/j.heliyon.2024.e30747
Wu, C., Huang, M., Lee, C., Liu, C., Lin, L., & Chen, C. (2006). Effect On Spasticity After Performance Of Dynamic-Repeated-Passive Ankle Joint Motion Exercise In Chronic Stroke Patients. The Kaohsiung Journal of Medical Sciences, 22(12), 610–617. https://doi.org/10.1016/S1607-551X(09)70361-4
Yang, W., Wang, S., Chiu, C., Ye, X., Weng, M., Jhang, J., & Chen, C. (2024). Heliyon Effect of different resistance increments during warm-up on the snatch performance of male weightlifters. Heliyon, 10(14), e34827. https://doi.org/10.1016/j.heliyon.2024.e34827
Beatrice, A., Silva, A., Leite, M., Lusa, E., & Souza, E. De. (2024). Effects of multicomponent training based on RPE on functional capacity and body composition in institutionalized elderly undergoing physiotherapeutic treatment : A randomized controlled clinical trial. Archives of Gerontology and Geriatrics Plus, 1(1), 100007. https://doi.org/10.1016/j.aggp.2024.100007
Benjamim, C. J. R., Junior, M. F. T., Bohn, L., Abud, G. F., Ortiz, G. U., & Freitas, E. C. De. (2023). The Effects of Different Exercise Training Types on Body Composition and Physical Performance in Older Adults with Sarcopenic Obesity: A Systematic Review and Meta-Analysis. J Nutr Health Aging, 27(11), 1076–1090. https://doi.org/10.1007/s12603-023-2018-6
Blazevich, A. J., & Herzog, W. (2025). Triggering sarcomerogenesis : Examining key stimuli and the role attributed to eccentric training — Historical , systematic , and meta-analytic review. Journal of Sport and Health Science Review. https://doi.org/10.1016/j.jshs.2025.101073
Chen, B., Chen, Y., Shin, S., & Jie, C. (2023). Heliyon Effect of a moderate-intensity comprehensive exercise program on body composition , muscle strength , and physical performance in elderly females with sarcopenia. Heliyon, 9(8), e18951. https://doi.org/10.1016/j.heliyon.2023.e18951
Chen, C., Chiu, S., Chiang, C.-K., & Lu, Y. (2025). Complementary Therapies in Medicine Effects of seated Baduanjin training modalities on body composition , muscle strength , and gait parameters in older adults : A cluster-randomised controlled trial. Complementary Therapies in Medicine, 95(666), 103300. https://doi.org/10.1016/j.ctim.2025.103300
Colado, J. C., Gene-morales, J., Jim, P., Saez-berlanga, A., Ferri-caruana, A. M., Garcia-ramos, A., Flandez, J., & Babiloni-lopez, C. (2024). Heliyon Concurrent validation of the resistance intensity scale for exercise for monitoring velocity-based training with elastic bands. Heliyon, 10(November 2023). https://doi.org/10.1016/j.heliyon.2024.e28298
Ettema, S., Buurke, T. J. W., David, S., Bennekom, C. A. M. Van, & Houdijk, H. (2025). Clinical Biomechanics Can RYSEN-induced supportive , propelling and impeding forces enhance gait stability , speed and propulsion in individuals with incomplete spinal cord injury ? Clinical Biomechanics, 130(October), 106681. https://doi.org/10.1016/j.clinbiomech.2025.106681
Feng, Y., Li, B., Lu, P., Cheng, B., Bao, Z., Su, L., Qiu, D., Liu, Y., & Li, F. (2025). Effects of combined aerobic and resistance exercise on arterial stiffness in middle-aged and older men with dysglycemia and dyslipidemia : A 12-week intervention study. Experimental Gerontology, 210(August), 112879. https://doi.org/10.1016/j.exger.2025.112879
Gaemelke, T., Laustsen, C., Feys, P., Folkestad, L., Andersen, S., Rye, N., Marie-louise, J., Ringgaard, S., Eskildsen, S. F., Dalgas, U., & Hvid, L. G. (2024). Effects of power training in older patients with multiple sclerosis on neurodegeneration , neuromuscular function , and physical function . A study protocol for the “ power training in older multiple sclerosis patients ( PoTOMS ) randomized control trial. 38(October 2023). https://doi.org/10.1016/j.conctc.2024.101279
Hagen, M., Lahner, M., & Lahner, N. (2025). Machine-based based subtalar pronator and supinator strength training increases rearfoot stability in male runners. Journal of Biomechanics, 187(May).
Haryani, M. (2022). Latihan Menggunakan Ankle Weight Dan Rubber Resistance: Dampak Terhadap Kecepatan Tendangan Mawashi Geri. JSES : Journal of Sport and Exercise Science, 5(2), 72–78.
Irawan, R. F., & Suyoko, A. (2025). Pengaruh Latihan Ankle Weight Dan Resistance Band Terhadap Frekuensi Kecepatan Tendangan Dollyo Chagi Atlet Pegasus Taekwondo Surabaya. JPO: Jurnal Prestasi Olahraga, 8, 1054–1058.
Kraemer, W. J., Fragala, M. S., & Ratamess, N. A. (2025). Evolution of resistance training in women : History and mechanisms for health and performance. Sports Medicine and Health Science, 7(5), 351–365. https://doi.org/10.1016/j.smhs.2025.01.005
Lapanantasin, S., Thongloy, N., Samsee, M., Wonghirunsombat, N., Nuangpulsarp, N., Ua-areejit, C., & Phattaraphanasakul, P. (2022). Complementary Therapies in Medicine Comparative effect of walking meditation and rubber-band exercise on ankle proprioception and balance performance among persons with chronic ankle instability : A randomized controlled trial. Complementary Therapies in Medicine, 65, 102807. https://doi.org/10.1016/j.ctim.2022.102807
Lestari, A., & Nasrulloh, A. (2018). Efektivitas Latihan Body Weight Training Dengan Dan Tanpa Menggunakan Resistance Band Terhadap Penurunan Berat Badan Dan Persentase Lemak. MEDIKORA, XVII(2), 91–101.
Lestari, G., & Arafat, Y. (2023). Pengaruh Latihan Ankle Weight Terhadap Kecepatan Tendangan Sabit Atlet Pencak Silat Remaja Perguruan Rajawali Bangka. JURNAL DUNIA PENDIDIKAN, 4(November), 199–209.
Liu, G., & Danaa, G. (2025). Journal of Radiation Research and Applied Sciences The Influence of martial arts training on the body composition and cardiovascular fitness of college students and the medical imaging assessment of arterial stiffness. Journal of Radiation Research and Applied Sciences, 18(1), 101301. https://doi.org/10.1016/j.jrras.2025.101301
Machado, E., Victor, C., Rosa, S., Vieira, I., Neto, S., & Marzetti, E. (2025). Improving serum redox balance , inflammatory status , physical function , and cognitive ability through dual-task resistance training and detraining in nursing home residents. Experimental Gerontology, 200(November 2024). https://doi.org/10.1016/j.exger.2024.112662
Mahyuddin, R., & Siregar, F. S. (2024). Pengaruh Latihan Otot Tungkai Menggunakan Resistance Band Dalam Peningkatan Akurasi Shooting Futsal Mahasiswa Fikk Unm. the Effect of Lemb Muscle Training Using Resistance Bands in Increasing the Accuracy of Futsal Shooting for Fikk Unm Students. Jurnal Ilmiah Stok Bina Guna Medan, 12(1), 48–55.
Morgan, W. G., & Assosiation, C. (2007). Program latihan ankle weight terhadap power tungkai pemain bolavoli di unit aktivitas bolavoli universitas negeri malang. Jurnal Elektronik Universitas Negeri Malang.
Ningsih, N. P. (2023). Pengaruh Latihan Resistance Band Terhadap Peningkatan Daya Tahan Kekuatan Otot Tungkai Atlet Sepak Bola Neo Angel Mataram. Gelora: Jurnal Pendidikan Olahraga Dan Kesehatan IKIP Mataram, 10(1), 90–96.
Peng, D., Zhang, Y., Wang, L., & Zhang, S. (2024). Effects of over 10 weeks of resistance training on muscle and bone mineral density in older people with sarcopenia over 70 years old : A systematic review and meta-analysis of randomized controlled trials. Geriatric Nursing, 60, 304–315. https://doi.org/10.1016/j.gerinurse.2024.09.016
Ren, Y., Fang, H., Gao, Y., Yin, G., He, X., & Chen, N. (2025). Effects of exercise on gut microbiota in older people with sarcopenia : Study protocol for a randomised controlled trial. Experimental Gerontology, 211(June).
Roch, F. E., Hahn, F. M., Jäckle, K., Meier, M., Stinus, H., Lehmann, W., Perthel, R., & Roch, P. J. (2025). Diagnosis, treatment, and prevention of ankle sprains_ Comparing free chatbot recommendations with clinical guidelines. Foot and Ankle Surgery, 31(4), 329–351. https://doi.org/10.1016/j.fas.2024.12.003
Tomaç, H., Malkoç, M., & Angın, E. (2025). Heliyon A pilot study of the effects of supervised exercise training on body composition , cardiometabolic risk factors , muscle strength and functional capacity in individuals with bariatric surgery. Heliyon, 9(8), e19032. https://doi.org/10.1016/j.heliyon.2023.e19032
Villanueva-guerrero, O., Lozano, D., & Roso-moliner, A. (2024). Heliyon Effects of different strength and velocity training programs on physical performance in youth futsal players. Heliyon, 10(10), e30747. https://doi.org/10.1016/j.heliyon.2024.e30747
Wu, C., Huang, M., Lee, C., Liu, C., Lin, L., & Chen, C. (2006). Effect On Spasticity After Performance Of Dynamic-Repeated-Passive Ankle Joint Motion Exercise In Chronic Stroke Patients. The Kaohsiung Journal of Medical Sciences, 22(12), 610–617. https://doi.org/10.1016/S1607-551X(09)70361-4
Yang, W., Wang, S., Chiu, C., Ye, X., Weng, M., Jhang, J., & Chen, C. (2024). Heliyon Effect of different resistance increments during warm-up on the snatch performance of male weightlifters. Heliyon, 10(14), e34827. https://doi.org/10.1016/j.heliyon.2024.e34827
