Optimizing speed and strength training for skilled female indoor hockey players using HIIT protocols during the preparatory period

Abstract

Introduction. Indoor hockey requires players to perform repeated high-intensity sprints within a confined space under strict time and tactical constraints. For elite-level athletes (Master of Sport, International Class), identifying metabolic and training methods to overcome adaptation plateaus is critical. Objective. This study aimed to evaluate the impact of an 8-week specialized high-intensity interval training (HIIT) protocol on aerobic power and repeated sprint ability (RSA) in skilled female indoor hockey players. Methods. Twenty players from MHC "Sumchanka" (age 21.4 ± 2.6 years, experience 11.2 ± 1.4 years) participated and were divided into an experimental group (EG, n=10) and a control group (CG, n=10). The EG performed a shuttle-based HIIT protocol (2 sessions per week, shuttle runs at >90% HRmax with 180° changes of direction), while the CG followed a standard continuous aerobic training program. Performance was assessed using the RSA test (6 × 30 m) and the Yo-Yo Intermittent Recovery Test (Level 1). Results. After 8 weeks, the EG showed a statistically significant improvement in best sprint time (p < 0.01) and a 23.5% reduction in the fatigue index (p < 0.01). The distance covered in the Yo-Yo IR1 test increased significantly from 1520 ± 145 m to 1780 ± 160 m (+17.1%) in the EG compared to only a 4.5% gain in the CG (p < 0.001). Discussion. These physiological shifts demonstrate that sport-specific short intervals effectively enhance phosphocreatine resynthesis and lactate buffering capacity, allowing highly trained players to break through structural adaptation barriers. Conclusions. The implementation of HIIT protocols, tailored to the specific movement patterns and deceleration/acceleration phases of indoor hockey, significantly enhances the specific speed-strength endurance of skilled athletes. The proposed timeefficient methodology is highly recommended for integration into the preparatory period of professional clubs to optimize the training process without overtraining risks.