Impact of High-Intensity Interval Training on Performance among National-Level Female Jumpers

High-intensity interval Training (HIIT) is regarded as an effective workout strategy designed to enhance various aspects of athletic traits, especially in explosive jump and sprint activities. The goal of this study was to assess the effect of HIIT on the performance of national-level female jumpers, focusing on three benchmarks: The Standing Long Jump (SLJ), Vertical Jump (VJ), and 30-meter sprint. One group performed HIIT, while the control group followed their previous training schedule. All participants were tested before and after the training; statistically significant improvements were seen in the experimental group. In the controlled group, SBJ distance showed the greatest improvement with a pre-test average of 1.93 meters and a post-test average of 2.38 meters, while vertical jump demonstrated significant SBJ height improvement with a pre-test of 2.01 meters and a post-test of 3.48 meters while sprinting 30m in 4.83 seconds pre-test and 3.60 seconds post-test. Explosive strength, speed, and power were enhanced significantly targeted by HIIT as evidenced by the statistical analysis performed, which showed large effect sizes. The control group also showed improvements, though at a noticeably lower rate than the experimental group, reinforcing the greater effectiveness of HIIT. With regard to the results, it is reasonable to conclude that HIIT presents additional benefits to female athletes with regard to training focusing on explosive actions and sprinting speed.