Effects of land- and water-based high-intensity interval training using elastic bands on physical condition and motivation in female volleyball athletes
DOI:
https://doi.org/10.47197/retos.v79.118399Keywords:
Hight intensity interval training, elastic bands, aquatic training, physical condition, motivation, volleyball, female athletesAbstract
Introduction: This study aims to analyze the effects of High-Intensity Interval Training (HIIT) using elastic bands, performed on land and in water, on the physical condition and motivation of female volleyball athletes. Volleyball demands high levels of explosive strength, agility, endurance, and psychological readiness to maintain optimal performance during training and matches.
Objective: To examine the effects of land-based and water-based High-Intensity Interval Training (HIIT) using elastic bands on the physical condition and motivation of female volleyball athletes.
Methods: A quasi-experimental pre-test–post-test design with a control group was implemented, involving 110 athletes from the Jaya Surya Volleyball Club in Pangandaran, Indonesia. Participants were divided into three groups: land-based HIIT, water-based HIIT, and a control group that continued standard training. The intervention lasted four weeks, with sessions conducted three to four times per week at an intensity of 80–90% HRmax. Physical fitness tests included endurance, strength, flexibility, agility, balance, speed, and power, while motivation was assessed using a validated Likert-scale questionnaire.
Results: The results showed significant improvements (p < 0.05) in both experimental groups, with the water-based HIIT group achieving the greatest improvements in endurance (+19.3%), flexibility (+4.3%), and motivation (+12.2%).
Discussion: These findings suggest that an aquatic environment enhances the effectiveness of exercise by optimizing physiological adaptations and intrinsic motivation. Furthermore, both training models positively influenced the athletes’ motivation levels, with participants reporting higher levels of enjoyment and engagement during training sessions.
Conclusion: These findings suggest that integrating land-based and water-based HIIT using elastic bands can be an effective and innovative training strategy to improve physical performance and motivation among female volleyball athletes. This study provides practical implications for coaches and sports instructors in designing varied and efficient conditioning programs for volleyball athletes.
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