Optimizing Performance in Collegiate Level Handball: A Comparative Study of High-Intensity Interval Training and Fartlek Training on Speed and Aerobic Capacity

Abstract: This group study aims to compare the effects of High-intensity Interval Training (HIIT) and Fartlek Training in two of the factors critical to performing- speed and aerobic capacity. These were measured through a Speed Test and the VO2- 1 Mile Test. 32 collegiate male handball players, aged 19 to 25 years, are randomly assigned to two groups: Group I (HIIT) and Group II (Fartlek), with 16 players each. The six-week training program approaches HIIT without added resources, which consists of short bursts of maximal effort (60-minute sessions, three times a week) and Fartlek with a diversity of paces in running (60-minute sessions, three times a week). The Speed Test showed that Group I (HIIT)" had a quicker mean sprint time of 4.43 seconds (SD = 0.36) when compared to Group II, who recorded 4.90 seconds (SD = 0.52) for the Fartlek group. The mean difference (MD) was estimated to be -0.47 seconds and was statistically significant (t = -2.96, p < 0.05) in Favor of HIIT getting significantly positively enhanced with respect to sprint performance and acceleration. Similarly, in the VO2 - 1 Mile Test, Group I was found to have a mean VO2 max value of 13.65 ml/kg/min (SD = 0.43) and Group II with a slight elevation achieved a mean of 14.00 ml/kg/min (SD = 0.62). Such MD (MD=-0.36) and t-value (-1.89) tells that there were trends towards a higher aerobic capacity in Group II though it did not show statistical significance. It appears that HIIT is more efficient than other types of exercise for improving acceleration because it activates fast twitch muscle fibers and engages explosive power. VO2max could be significantly improved with both forms of training. HIIT can be used by coaches during speed work training, and Fartlek could assist endurance. Future studies could integrate these innovative modes into one research design for more comprehensive athletic performance enhancement.