High-Intensity Interval Training for Improvement of Overhand Throwing Velocity

Abstract

Context:High intensity interval training (HIIT) has been shown to improve muscle power and endurance, as well as aerobic power.Objective:To assess the effects of HIIT that utilizes resistive elastic bands to improve overhand throwing velocity.Participants:Healthy female volunteers (n = 13) ranging in age from 18–29 years.Interventions:Participants were randomly assigned to either a control group or an experimental group that exercised 3 days per week for 3 weeks. Each training session involved performance of 5 sets of 20 throwing motions against elastic band resistance, which was performed by both extremities.Main Outcome Measures:Maximal oxygen consumption was measured during performance of a graded exercise test that utilized an upper extremity cycle ergometer. A radar gun was used to assess peak throwing velocity and the extent to which throwing velocity was sustained during performance of a 20-throw endurance test.Results:After completing the training, the experimental group exhibited faster peak throwing velocity (61.6 ± 6.6 km/hr to 63.2 ± 8.6 km/hr) and a reduced fatigue index (1.18 ± 0.16 to 1.01 ± 0.02). Training also resulted in a 14% improvement in maximum oxygen consumption (1.40 ± 0.46 L/min to 1.60 ± 0.49 L/ min) and longer time to fatigue (9.99 ± 1.84 min to 11.43 ± 2.29 min).Conclusion:The high-intensity interval training program was effective for improvement of overhand throwing performance.