# The Development and Evaluation of Netball-Specific High-Intensity Interval Training Sessions: The Netball-HIIT Study

PMID: 38251308
Journal: Sports (Basel, Switzerland)
Published: 2024 Jan 18
Authors: Eather N, Stansfield K, Babic M, Lubans DR

## Question

Can netball-specific HIIT sessions be developed from match demands and delivered feasibly and safely to junior netball players compared with an established netball conditioning/injury-prevention program?

## Summary

This study developed five netball-specific HIIT sessions and then tested feasibility in junior netball players against the Netball Knee Program. The sessions were acceptable and safe in the short trial, with small favorable changes in fitness measures, but average heart rates suggested the sessions did not consistently reach vigorous intensity.

## Population

- Phase 1 included 100 female adolescent/adult netball players from 12 teams. Phase 2 randomized 30 junior netball players born in 2010 to Netball-HIIT n=15 or Netball Knee Program n=15.
- Sample size: 30
- Age: Junior players born in 2010 in phase 2; broader phase 1 range 12-53 years
- Sex: Female
- Fitness level: Netball players
- Health status: Team-sport athletes

## Methodology

- Two-phase development study plus small randomized feasibility trial
- 5 weekly sessions with about 6-week follow-up testing
- Netball team training setting
- Randomized and controlled study design.

## Protocol

- Netball-HIIT.
- Modality: Netball-specific bodyweight, running, jumping, agility, and strength exercises.
- Work intervals: 30 s exercise bouts within 8 min sessions.
- Recovery: 30 s recovery.
- Sets or repetitions: Five 8 min themed sessions across the program.
- Intensity: Designed as high-intensity netball-specific conditioning; observed average HR about 67% HRmax and peak about 75% HRmax.
- Session duration: 2 min general warm-up plus 8 min Netball-HIIT.
- Frequency: 1 session/week.
- Program length: 5 weeks.
- Progression: Different themed session each week targeting attack, defense, agility, power, core, and strength elements.
- Netball Knee Program.
- Modality: Netball-specific preparation/conditioning/injury-prevention program.
- Work intervals: Dose-matched active comparator exercises.
- Recovery: Program-specific.
- Sets or repetitions: One session/week for 5 weeks.
- Intensity: Observed average HR about 61% HRmax and peak about 73% HRmax.
- Session duration: Dose-matched to Netball-HIIT.
- Frequency: 1 session/week.
- Program length: 5 weeks.
- Progression: Program-specific progression not detailed in the extracted text.

## Outcomes

### Feasibility
Status: improved
All five sessions were conducted; 27 of 30 participants attended all sessions and three missed one session due to sickness.

### Safety
Status: improved
No injuries occurred during either program, although game-related injuries required some exercise modifications.

### Heart rate
Status: mixed
Netball-HIIT produced higher average HR than the comparator in several sessions, but average peak HR was about 75% HRmax rather than vigorous intensity.

### Fitness signals
Status: improved
Small-to-moderate favorable effects were observed for cardiorespiratory laps, push-ups, and standing jump in favor of Netball-HIIT.

## Practical Insights

- Sport-specific HIIT can be built from actual match movement patterns and pilot feedback.
- In inexperienced junior players, nominal HIIT sessions may not reach intended vigorous intensity without familiarization or coaching.
- Short bodyweight/agility HIIT blocks can be delivered at the start of team training with high attendance.

## Limitations

- Small feasibility trial.
- Single location and one junior age group.
- Short 5-week duration with one weather-related break.
- Maturity, body composition, and habitual physical activity were not measured.
- Heart-rate responses suggested the intervention may not have achieved intended high intensity.

## Safety And Adherence

- No injuries occurred during either program. Injuries from scheduled games, including shin splints, a rolled ankle, and a broken arm, required exercise modifications for some participants.

## Original Sources

- [PubMed](https://pubmed.ncbi.nlm.nih.gov/38251308/) (pubmed)
- [DOI](https://doi.org/10.3390/sports12010034) (doi)
- [PMC full text](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10819590/) (full text)

## Agent Guidance

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