# Effects of small-sided games and high-intensity interval training on physical performance in young female handball players

PMID: 34475619
Journal: Biology of Sport
Published: 2020-10-24
Authors: Jurišić MV, Jakšić D, Trajković N, Rakonjac D, Peulić J, Obradović J

## Question

Do small-sided games and running-based HIIT produce different physical performance adaptations in young female handball players during a precompetitive training period?

## Summary

In 24 trained adolescent female handball players, 8 weeks of either small-sided handball games or running-based HIIT added to regular handball training improved jumping, 20 m sprint, medicine-ball throw, and Yo-Yo intermittent recovery performance. The HIIT group had the larger Yo-Yo improvement, while most other physical performance gains were similar between groups.

## Population

- Twenty-four trained young female handball players from a First League Serbian team.
- Sample size: 24
- Age: About 16 years.
- Sex: Female
- Fitness level: Trained adolescent handball athletes.
- Health status: Healthy and injury-free before and during the study.

## Methodology

- Two-group pre/post training intervention comparing SSG plus handball training with HIIT plus handball training.
- 8 weeks
- Indoor handball training setting during the precompetitive period.
- Controlled study design.

## Protocol

- Running HIIT plus handball training.
- Modality: Running intervals.
- Work intervals: 15 s at 90-95% MAS.
- Recovery: 15 s active recovery, with 3 min between two series.
- Sets or repetitions: Two series per session; series duration progressed from 6:00 to 8:15.
- Intensity: 90-95% MAS from Yo-Yo IRT1 final speed; mean HR 173.75 bpm.
- Session duration: About 90 min total with about 45 min conditioning block.
- Frequency: 2 sessions/week.
- Program length: 8 weeks.
- Progression: Week 1 2 x 6:00 at 90% MAS; later weeks extended to 8:15 and increased to 95% MAS.
- Small-sided handball games plus handball training.
- Modality: 3v3 handball small-sided games.
- Work intervals: Five game bouts of 2:25 to 3:10.
- Recovery: 1 min passive recovery between bouts.
- Sets or repetitions: Five bouts per SSG session.
- Intensity: Mean HR 171.08 bpm; max HR 194.92 bpm.
- Session duration: About 90 min total with about 45 min SSG block.
- Frequency: 2 sessions/week.
- Program length: 8 weeks.
- Progression: Bout duration progressed from 2:25 to 3:10 and tapered to 2:55 in week 8.

## Outcomes

### Jump performance
Status: improved
Both groups improved CMJ and SJ after 8 weeks.

CMJ time effect p=0.00; SJ time effect p=0.00; no significant group or interaction effect.

### Sprint performance
Status: mixed
Both groups improved 20 m sprint time; 10 m sprint did not change significantly.

20 m time effect p=0.01; 10 m no significant time, group, or interaction effect.

### Yo-Yo IRT1
Status: improved
Both groups improved, with a larger gain in the HIIT group.

SSG +17.63%; HIIT +28.40%; interaction F=5.89, p=0.02; group F=6.14, p=0.02; time F=86.02, p=0.00.

### Medicine ball throw
Status: improved
Both groups improved upper-body power as measured by medicine ball throw.

Time effect p=0.01; no significant group or interaction effect.

## Practical Insights

- For trained youth handball players, either sport-specific SSG or running HIIT can improve several performance markers.
- Short 15 s running intervals may be especially useful when the goal is intermittent endurance.
- The study supports supervised progression rather than unsupervised all-out training.

## Limitations

- Small sample.
- No non-training control group.
- Randomization not reported.
- Adolescent female athlete sample limits generalizability.
- No laboratory VO2max outcome.

## Safety And Adherence

- No injuries were reported during the training program.

## Original Sources

- [PubMed](https://pubmed.ncbi.nlm.nih.gov/34475619/) (pubmed)
- [DOI](https://doi.org/10.5114/biolsport.2021.99327) (doi)
- [PMC full text](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8329974/) (full text)

## Agent Guidance

Preserve the paper-level scope of this note. Do not generalize beyond the population, protocol, measured outcomes, and limitations above.