Improving acceleration and repeated sprint ability in well-trained adolescent handball players: speed versus sprint interval training

Abstract

Purpose: The aim of the current study was to compare the effects of speed/agility (S/A) training with sprint interval training (SIT) on acceleration and repeated sprint ability (RSA) in well-trained male handball players.

Methods: In addition to their normal training program, players performed either S/A (n = 7) or SIT (n = 7) training for 4 wk. Speed/agility sessions consisted of 3 to 4 series of 4 to 6 exercises (eg, agility drills, standing start and very short sprints, all of <5 s duration); each repetition and series was interspersed with 30 s and 3 min of passive recovery, respectively. Sprint interval training consisted of 3 to 5 repetitions of 30-s all-out shuttle sprints over 40 m, interspersed with 2 min of passive recovery. Pre- and posttests included a countermovement jump (CMJ), 10-m sprint (10m), RSA test and a graded intermittent aerobic test (30-15 Intermittent Fitness Test, V(IFT)).

Results: S/A training produced a very likely greater improvement in 10-m sprint (+4.6%, 90% CL 1.2 to 7.8), best (+2.7%, 90% CL 0.1 to 5.2) and mean (+2.2%, 90% CL -0.2 to 4.5) RSA times than SIT (all effect sizes [ES] greater than 0.79). In contrast, SIT resulted in an almost certain greater improvement in V(IFT) compared with S/A (+5.2%, 90% CL 3.5 to 6.9, with ES = -0.83).

Conclusion: In well-trained handball players, 4 wk of SIT is likely to have a moderate impact on intermittent endurance capacity only, whereas S/A training is likely to improve acceleration and repeated sprint performance.