Related Experiment Video
Updated: Jan 16, 2026
A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement
Published on: February 22, 2022
Effects of High-Intensity Interval Training with Change of Direction Versus Small-Sided Games on Physical Fitness in
Elzan Bibić1, Dušan Stupar2, Nebojša Mitrović3
1Faculty of Physical Education and Sport, University of East Sarajevo, 71123 East Sarajevo, Bosnia and Herzegovina.
Background:
This study examined the effects of high-intensity interval training with change of direction (HIITcod) and small-sided games (SSGs) on components of physical fitness in school-aged children. The aim was to provide practical insights for optimizing exercise interventions in constrained indoor environments.
Methods:
A randomized controlled trial was conducted during regular physical education (PE) classes in a school's indoor sports hall. Fifty healthy boys (mean ± SD = 12.6 ± 0.6 years) were randomly assigned to a HIITcod group (n = 25) or an SSG group (n = 25). The intervention lasted eight weeks and consisted of structured training sessions designed to progressively increase intensity and training load in a child-friendly and safe environment. Individual maximal heart rate (HRmax) was determined using the 20 m shuttle run test prior to the intervention. Heart rate monitors were worn throughout all sessions to ensure exercise intensity consistently exceeded 75% of HRmax, with real-time monitoring used to adjust effort when necessary. Physical fitness outcomes, including the shuttle run test (SRT), handgrip strength (HG), 20 m sprint, standing broad jump (SBJ), Illinois agility test, and T-test, were assessed pre- and post-intervention.
Results:
Both groups demonstrated significant improvements over time in the SRT, SBJ, Illinois agility test, and T-test (p < 0.05). No significant group × time interactions were detected (all p > 0.05). Handgrip strength increased significantly in the HIITcod group (35.03 ± 7.19 kg to 36.80 ± 6.68 kg, p = 0.001, d = 0.25) and showed a non-significant trend in the SSG group (38.28 ± 9.09 kg to 39.23 ± 9.12 kg, p = 0.056). No significant changes were observed in 20 m sprint performance.
Conclusions:
Based on the study results, both HIITcod and SSGs were associated with improvements in multiple components of physical fitness in school-aged boys. These findings suggest that both training modalities may be viable options for implementation during physical education classes, particularly in limited indoor settings. The observed positive changes in fitness could indicate their potential to positively impact children's fitness in a structured and engaging manner.
More Related Videos
10:08Effects of a Novel Neuromuscular Training Intervention on Jump, Sprint, and Change of Direction in Adult Female Soccer Players
Published on: June 10, 2025
10:57Determining Soil-transmitted Helminth Infection Status and Physical Fitness of School-aged Children
Published on: August 22, 2012
Related Concept Videos
01:27Exercise and Muscle Performance
Endurance exercises
Endurance exercises involve running, swimming, or cycling, which require repetitive movements with low force output. When a person engages in endurance exercise, a few noticeable changes occur in their skeletal muscles. For instance, the number of capillaries...
01:17Exercise and Cardiac Output
Sustained exercise increases the muscles' oxygen demand, which can be...
01:20Exercise and Cardiovascular Response
Light to moderate physical activity initiates a series of interconnected responses in the body. The heart rate modestly increases in anticipation of the workout, followed by widespread vasodilation as oxygen consumption by skeletal muscles increases. This results in decreased peripheral resistance, increased capillary blood flow, and accelerated...