PMID 42082994

Research
All papers

Comparative effects of tabata-based HIIT modalities on physical performance in competitive table tennis players

Uzun ME, Civan AH

Question

Do calisthenic/plyometric and kettlebell Tabata-based HIIT modalities produce different physical-performance adaptations in competitive table tennis players?

Summary

In young male competitive table tennis players, 8 weeks of 4-minute Tabata sessions added to regular training improved several performance measures. Calisthenic/plyometric Tabata tended to help agility, flexibility, jump, and power outcomes, while kettlebell Tabata was better for 30 m sprint. There was no non-training control group, so results should be treated as sport-specific and preliminary.

Methodology

  • Male national-level competitive table tennis athletes.
  • 24 participants.
  • Bodyweight and plyometric exercises.
  • Work intervals: 20 seconds.
  • Recovery: 10 seconds.
  • Intensity: Maximal effort with target at or above 85% HRmax.
  • 4-minute Tabata main set plus 10-minute warm-up and cooldown.
  • 3 sessions per week.
  • 8 weeks.
  • Randomized pretest-posttest controlled experimental study with two active groups
  • VO2max, Agility, Vertical jump and power, and Sprint were tracked.

Outcomes

Flexibility

Both groups improved flexibility, without a significant between-group interaction.

Within-group p<0.001 in both groups; group x time p=0.375, eta2=0.036.

Improved

VO2max

VO2max improved significantly only in the calisthenic/plyometric group, but groups did not differ significantly.

Group 1 p=0.024, 33.83 to 35.75; Group 2 p=0.240, 33.17 to 35.83; group x time p=0.457.

Mixed

Power

Vertical jump improved in both groups, while peak and mean power changes favored the calisthenic/plyometric group.

Vertical jump p<0.001 in both groups; peak and mean power group x time p<0.001.

Improved

Sprint

Both groups improved 30 m sprint, with the interaction favoring kettlebell Tabata.

Group 1 p<0.001; Group 2 p=0.030; group x time p=0.001, eta2=0.395.

Improved

Insights

  • A 4-minute Tabata main set may be a practical add-on for trained racket-sport athletes.
  • Bodyweight/plyometric Tabata and kettlebell Tabata may emphasize different performance qualities.
  • Because there was no non-training control, improvements cannot be cleanly separated from regular table tennis training or repeated testing.

Limitations

  • Small sample of 24 athletes.
  • Male table tennis athletes only.
  • No non-training control group.
  • External training load, recovery, and nutrition were not objectively monitored.
  • Field-based tests and short 8-week follow-up.

Safety

  • Participants were medically cleared and excluded for injuries or chronic disease.
  • Sessions were supervised by the same certified coach.
  • No adverse events were reported in the the paper.