Background Volleyball requires repeated explosive actions, agility, and technical precision, demanding contributions from both aerobic and anaerobic energy systems. Time-efficient training methods such as high-intensity interval training (HIIT) and high-intensity functional training (HIFT) have been proposed to enhance multidimensional performance in young athletes. However, direct comparisons of their effects in adolescent female volleyball players are limited. Methods Thirty-two licensed female volleyball players (aged 15-18 years) were randomly assigned to HIIT (n=10), HIFT (n=11), or control (n=11). Training interventions lasted 12 weeks with two sessions per week, in addition to regular volleyball practice. The HIIT program consisted of progressive resistance-based high intensity intervals performed at 85-95% HRmax, while the HIFT program comprised multimodal circuit-style functional exercises performed at comparable intensities (\~85-95% HRmax). Pre- and post-tests included countermovement jump (CMJ), standing long jump (SLJ), medicine ball throw (MBT), pro-agility, 20 m sprint, repeated sprint fatigue index (RSI), volleyball skill test, Yo-Yo IR1 distance, VO₂max, blood lactate, and maximal heart rate (MaxHR). A 3×2 mixed-model ANOVA with Tukey post hoc tests was conducted, and effect sizes were reported as Cohen's d and ηp².
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Change in Countermovement Jump (CMJ) Height
Timeframe: Change from baseline to week 12
Change in Maximal Oxygen Uptake (VOâ‚‚max)
Timeframe: Change from baseline to week 12
Change in Volleyball Skill Test Score
Timeframe: Change from baseline to week 12