Comparative Effects of High-Intensity Interval and Functional Training on Performance Outcomes in Adolescent Female Volleyball Players

Summary

Background Volleyball requires repeated explosive actions, agility, and technical precision, demanding contributions from both aerobic and anaerobic energy systems. Time-efficient training methods such as high-intensity interval training (HIIT) and high-intensity functional training (HIFT) have been proposed to enhance multidimensional performance in young athletes. However, direct comparisons of their effects in adolescent female volleyball players are limited.

Methods Thirty-two licensed female volleyball players (aged 15-18 years) were randomly assigned to HIIT (n=10), HIFT (n=11), or control (n=11). Training interventions lasted 12 weeks with two sessions per week, in addition to regular volleyball practice. The HIIT program consisted of progressive resistance-based high intensity intervals performed at 85-95% HRmax, while the HIFT program comprised multimodal circuit-style functional exercises performed at comparable intensities (\~85-95% HRmax). Pre- and post-tests included countermovement jump (CMJ), standing long jump (SLJ), medicine ball throw (MBT), pro-agility, 20 m sprint, repeated sprint fatigue index (RSI), volleyball skill test, Yo-Yo IR1 distance, VO₂max, blood lactate, and maximal heart rate (MaxHR). A 3×2 mixed-model ANOVA with Tukey post hoc tests was conducted, and effect sizes were reported as Cohen's d and ηp².

Conditions

• Youth Volleyball
• Sports Performance
• Neuromuscular Function
• Aerobic Capacity
• Explosive Strength
• Agility
• Motor Skill Development

Interventions

BEHAVIORAL

High-Intensity Interval Training (HIIT)

Participants in the HIIT group engaged in a 12-week resistance-based high intensity interval training program, designed to target both aerobic and anaerobic energy systems. Training sessions were conducted twice per week in addition to the athletes' regular volleyball practice schedule. Each session commenced with a standardized 10-minute warm-up involving low-intensity jogging and dynamic stretching, and concluded with a 5-minute cool-down of light jogging and static stretching to promote recovery. The main training component consisted of short, repeated high intensity bouts (30 s) of multi-modal exercises-including sprint drills, plyometric movements, functional bodyweight resistance exercises, multi-joint strength movements, agility drills, and aerobic conditioning-performed at 85-95% of maximal heart rate (HRmax) \[28,13\]. Each bout was followed by 30 s of active recovery (e.g., walking or light movement).

BEHAVIORAL

High-Intensity Functional Training (HIFT)

Participants completed a 12-week high intensity functional training program aimed at developing aerobic capacity, anaerobic power, muscular strength, and agility. Training sessions were performed twice weekly in addition to regular volleyball practices. Each training session followed a standardized structure, beginning with a 10-minute warm-up of light jogging and dynamic mobility exercises, followed by a main training phase consisting of circuit-style functional workouts that combined sprint drills, plyometric exercises, bodyweight resistance movements, multi-joint strength exercises, agility drills, and aerobic activities; each exercise was performed for 30 seconds at maximal effort with no fixed rest between exercises (≤10 seconds transition allowed), and participants completed 4-6 sets per session with 1-2 minutes of rest between sets, while emphasizing maximal movement speed and explosive execution of all repetitions, and concluding with a 5-minute cool-down of low-intensity joggi

Sponsors & Collaborators

• Duvenciler Anadolu Lİsesi

  lead OTHER

Study Design

Allocation

RANDOMIZED

Purpose

OTHER

Masking

NONE

Model

PARALLEL

Eligibility

Min Age

15 Years

Max Age

18 Years

Sex

FEMALE

Healthy Volunteers

Yes

Timeline & Regulatory

Start

2021-09-15

Primary Completion

2021-12-15

Completion

2022-01-15

Countries

• Turkey (Türkiye)

Study Locations