Effects of high-intensity interval training and plyometric exercise on the physical fitness of junior male handball players

OBJECTIVE

This study analyzed the effects of high intensity interval training (HIIT) combined with plyometric exercise on the physical fitness of junior male handball players.

PATIENTS AND METHODS

Subjects (age ~17 years) were randomly divided between experimental (n=17) and control (n=15) groups. During the 8-week intervention, the experimental group replaced a part of their regular regimen by HIIT, combined with plyometric exercise. Assessments in both groups before and after the intervention included: squat jump (SJ), countermovement jump (CMJ), sprint performance (5 m, 10 m, 20 m and 30 m), change of direction tests (Illinois modified test [Illinois-MT] and T-half test), 20-m shuttle run, and repeated sprint T-test.

RESULTS

The two-way analyses of variance revealed significant group-time interactions (all p<0.05), favoring the intervention group in 5 m, 10 m, 20 m and 30 m sprint (d=0.33, 8.3%; d=0.52, 7.6%; d=0.57, 6.8%; and d=0.58, 8.8%, respectively), T-half (d=0.25, 5.1%), Illinois-MT (d=0.47, 4.2%), SJ and CMJ (d=0.34-0.39, 34-4-34.9%), repeated sprint T-test best time, mean time and total time (d=0.83, 6.9%; d=0.62, 7.4%; and d=0.61, 7.2%, respectively), 20 meter shuttle run test aerobic maximum speed and predicted maximal oxygen intake (d=0.36, 7.5%; d=0.19, 9.4%, respectively).

CONCLUSIONS

HIIT combined with plyometrics can aid in the development of physical fitness abilities, which are extremely important to junior male handball players.