# Effects of low-volume court-based sprint interval training on aerobic capacity and sport-specific endurance performance in competitive tennis players

PMID: 39758185
Journal: Biology of Sport
Published: 2024 Aug 8
Authors: Yang W, Yin L, Poon ET, Kit Ho IM, Liu H, Qi B, Li Q, Li Y

## Question

Does low-volume court-based sprint interval training improve aerobic capacity and sport-specific endurance more than traditional endurance training in competitive tennis players?

## Summary

In competitive male collegiate tennis players, 6 weeks of low-volume court-based sprint interval training improved aerobic capacity and tennis-specific endurance. Compared with 45 minutes of treadmill endurance training, the court-based sprint program used much less total training time and produced clearer gains in tennis-specific HIT&TURN and Yo-Yo IR2 performance.

## Population

- 16 competitive male collegiate tennis players.
- Sample size: 16
- Sex: Male
- Fitness level: Competitive athletes
- Health status: Healthy, no severe recent injuries

## Methodology

- Randomized controlled experimental trial
- 6 weeks
- Outdoor tennis court and laboratory testing
- Randomized and controlled study design.

## Protocol

- Court-based SIT.
- Modality: Multidirectional court sprinting.
- Work intervals: 110 m sprint with forward/backward segments and changes of direction.
- Recovery: 20 s between sprints; 5 min between sets.
- Sets or repetitions: 3 sets of 3 sprints.
- Intensity: All-out.
- Session duration: About 20-21 min plus warm-up/cool-down.
- Frequency: 3 sessions/week.
- Program length: 6 weeks.
- Progression: No formal progression described.
- Endurance training.
- Modality: Treadmill running.
- Work intervals: 45 min continuous.
- Sets or repetitions: 1 continuous bout.
- Intensity: 75% VO2max velocity.
- Session duration: 45 min plus warm-up/cool-down.
- Frequency: 3 sessions/week.
- Program length: 6 weeks.
- Progression: No formal progression described.

## Outcomes

### VO2max
Status: improved
Both SIT and ET improved VO2max.

SIT ES=0.64, p<0.01; ET ES=0.98, p<0.01; no significant group x time interaction.

### HIT&TURN
Status: improved
SIT improved tennis-specific endurance more than ET.

Group x time p=0.01; SIT +22.7%, p=0.014, ES=1.83; ET +6.6%, p>0.05.

### Yo-Yo IR2
Status: improved
SIT improved Yo-Yo IR2 distance; ET did not significantly change.

SIT +8.3%, p=0.02, ES=0.70; interaction p=0.17; MBD likely moderate SIT advantage ES=0.69.

### BLA elimination
Status: improved
Blood lactate elimination improved significantly in SIT only.

SIT +13.1%, p=0.02, ES=1.03; ET not significant.

## Practical Insights

- Sport-specific all-out sprint intervals may outperform continuous endurance training for sport-specific field tests.
- Low-volume sprint work can coexist with regular technical-tactical training in trained athletes.
- Advanced sprint HIIT needs movement preparation and supervision.

## Limitations

- Small sample.
- Male athletes only.
- No investigation of sprint-length or sprint-count moderation.
- Diet and lifestyle factors were not explored.
- No neuromuscular strength, power, or balance outcomes.

## Safety And Adherence

- No missing sessions or injuries were reported during the intervention.
- All sessions were supervised and HR monitored.

## Original Sources

- [PubMed](https://pubmed.ncbi.nlm.nih.gov/39758185/) (pubmed)
- [DOI](https://doi.org/10.5114/biolsport.2025.139088) (doi)
- [PMC full text](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11694208/) (full text)

## Agent Guidance

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