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Effects of basketball-specific high-intensity interval training on aerobic

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Effects of basketball-specific high-intensity interval

training on aerobic performance and physical
capacities in youth female basketball players

Paula F. Aschendorf, Christoph Zinner, Anne Delextrat, Eva Engelmeyer &

Joachim Mester

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THE PHYSICIAN AND SPORTSMEDICINE
https://doi.org/10.1080/00913847.2018.1520054

CLINICAL FEATURE
ORIGINAL RESEARCH

Effects of basketball-specific high-intensity interval training on aerobic performance

and physical capacities in youth female basketball players
Paula F. Aschendorfa, Christoph Zinnerb, Anne Delextratc, Eva Engelmeyera and Joachim Mestera
a
German Research Centre of Elite Sport, German Sport University Cologne, Cologne, Germany; bDepartment of Sport, University of Applied
Sciences for Police and Administration of Hesse, Wiesbaden, Germany; cDepartment of Sport and Health Sciences, Oxford Brookes University,
Oxford, UK

ABSTRACT ARTICLE HISTORY

Objective: The goal of this study was to investigate the effects of a 5-week, basketball-specific high- Received 29 March 2018
intensity interval training (HIIT) on aerobic performance in youth female basketball players. Accepted 3 September 2018
Methods: Twenty-four athletes (age 15.1 ± 1.1 years; height: 170 ± 5.2 cm; body mass: 60.9 ± 6.0 kg) KEYWORDS
took part in the investigation. The training group (TG, n = 11) integrated 10 basketball-specific HIIT Team sport; exercise;
sessions in their normal team training, the other group (n = 13) continued their team training routine testing; aerobic fitness; field
and served as controls (CG). All HIIT sessions contained different basketball-specific drills. Before (pre-) tests; young athletes
and after the training period (post-) physical fitness was tested.
Results: The Yo-yo intermittent recovery test (Yo-yo IR) performance was very likely increased in the TG
(26,5 %). No improvements in the Yo-Yo IR performance were found in the CG (−6,8%). Likely positive
effects in the TG were evident for the sprint and agility tests with (1.2 ± 2.4%, ES: 0.25, p = 0.29) and
without ball (1.5 ± 4.6%, ES: 0.34, p = 0.20). The sprint and agility performance with ball significantly
decreased in the CG by −2.8 ± 4.7% (ES: 0.49, p < 0.01). No differences between the groups were found
for counter movement jump with arm swing (TG: ES = 0.14, p = 0.45, CG: ES = 0.20 p = 0.18), counter
movement jump (TG: ES = 0.05, p = 0.70, CG: ES = 0.19, p = 0.10), squat jump (TG: ES = 0.06, p = 0.72,
CG: ES = 0.10, p = 0.54) and long jump (TG: ES = 0.00, p = 0.82, CG: ES = 0.00, p = 0.81).
Conclusion: A 5-week, basketball-specific HIIT improves the aerobic performance in young female
basketball athletes.

Introduction models, an over- and underestimation of different moving

profiles have to be taken in to account [6,7].
Basketball is an intermittent team sport, which requires a high
Several studies showed correlations between playing
level of anaerobic and aerobic fitness [1,2]. Time motion ana-
performance (i.e. distance travelled in high-intensity shuffle)
lysis have shown, that during a women’s game, the players
and physical ability (i.e. VO2max) [8,9]. In male basketball
perform a high number of offensive and defensive actions
athletes, it has been shown that aerobic performance is
with different intensities and durations [2–4]. The average
associated with the frequency of high-intensity actions dur-
distance covered during a women’s basketball game was
ing a basketball game [9,10]. In general, a higher level of
found to be 5215 ± 314 m, which was predominately covered
aerobic performance enhances the ability to recover from
by walking (456 ± 20 m), jogging (1517 ± 93 m), running
high-intensity activities [11]. This information indicates that
(1850 ± 13 m), and sprinting (925 ± 184m) [2]. Furthermore,
in addition to the other key physical fitness variables, there
a considerably high number of high-intensity actions contain-
is a need to train the aerobic performance in order to per-
ing 35 ± 11 jumps, 49 ± 17 sprints and 58 ± 19 high-intensity
form high-intensity intermittent exercise, which is highly
shuffles during a women’s basketball game was reported [3].
required in a basketball game.
The intermittent character of the game was verified by the
Since there are several other factors influencing the game
measured presence of several repeated sprint activities
performance, such as tactical and technical skills, the time
(4.3 ± 2.7 repeated sprint sequences with 4.4 ± 1.7 bouts in
spent for endurance training is limited. It has been shown
each) [4], including an average of 24.1 movements per minute,
that small-sided games (SSG) are a time-efficient, sport-spe-
with a change of activity every 2.46 s [5]: Furthermore, a work-
cific team approach for improving the athletes’ aerobic and
to-rest ratio of 1:4.3 ± 1:1.2 in female basketball games was
anaerobic performance [12,13]. SSG replicate the movement
previously reported [5]. Since the analysis of team sport activ-
demands, the intensities and technical requirements of a
ity profiles relate on different methodologies and classification
competitive game [14]. However, SSG are contact-based

CONTACT Paula F. Aschendorf p.aschendorf@dshs-koeln.de German Research Centre of Elite Sport, German Sport University Cologne, Am Sportpark
Müngersdorf 6, 50933 Köln, Germany
Supplementary data for this article can be accessed here.
© 2018 Informa UK Limited, trading as Taylor & Francis Group
2 P. F. ASCHENDORF ET AL.
and therefore contain a higher risk of injury than individual
training modalities [14]. Furthermore, to achieve an appro-
priate exercise intensity within the SSG, a high technical and
tactical skill level is mandatory [14]. Furthermore, it has been
shown that not all playing position experience the same
physiological load in SSG [15]. In addition to SSG, high-inten-
sity interval training (HIIT) is another time-efficient way to
improve aerobic and anaerobic performances [1,12]. Whereas
SSG is like game, high-intensity efforts HIIT is mostly running
or cycling based [16,17]. Besides several studies, which
showed improvements in team sport athletes’ aerobic per-
formance after a HIIT [18–20], Delextrat and Martinez found a
similar increase in maximal aerobic performance in adoles-
cent male basketball athletes after the addition of 12 HIIT
and SSG sessions to the training within the season [21]. This
is in line with other studies comparing HIIT and SSG inter-
ventions in other team sports [13,14,22]. The previous stu-
dies, which investigated HIIT training in team sports, applied
common running-based high-intensity training. Although
HIIT is an important part of the training in team sports,
there is still a need for an alternative, more sport-specific
approach containing important basketball components, such
as dribbling and shooting. Hoff et al. showed that a similar
physiological load can be obtained in HIIT by using a soccer
dribbling track instead of solely running [23]. Sanchez et al.
have shown significant improvements in aerobic perfor-
mance after implementing a specific high-intensity training
with various change of directions (COD) in female basketball
athletes [24]. In addition to these findings, this paper focus
on the sport specific approach of a HIIT using basketball
drills, which include specific movements with the ball.
Furthermore, multiple changes of direction were included
in the drills, as suggested by Sanchez-Sanchez et al. [24].
Thus, the aim of the study was to investigate the effects of a
basketball-specific HIIT program on the aerobic performance and
physical fitness in adolescent female basketball players. We
hypothesized that a basketball specific HIIT using drills with the
basketball increases the aerobic performance in young elite
female basketball players.
Material and methods
Experimental approach to the problem
A two-group, randomized, experimental design was used in this
study. Female basketball players from three junior teams were
assigned to two training groups. Two teams performed high-
intensity training (TG) and the other team continued with their
normal team practice and served as control (CG). Before and
following a 5-week, in-season training period players’ fitness was
tested, including sprinting (with and without ball), vertical jump
(counter movement jump (CMJ), CMJ with arm swing, squat
jump (SJ), standing long jump (SLJ), two-handed chest-pass
and the Yo-yo intermittent recovery test level 1 (Yo-yo IR 1).
Subjects
Twenty-four youth female national league basketball players
(age: 15.1 ± 1.1 years; height: 170 ± 5.2 cm; body mass:
60.9 ± 6.0 kg, body fat: 18.1 ± 4.8%) participated in the
study. Eleven subjects integrated a basketball-specific 5-week
HIIT program in their team training while 13 served as controls
and continued their common team-training routine. The par-
ticipants were distributed to each group by clustering the
teams. Participants and their parents were informed about
the procedures of the study and signed a written informed
consent form prior to the investigation. All procedures per-
formed in this study were in accordance with the ethical
standards of the local ethical committee and with the 1964
Helsinki declaration and its later amendments.
Procedures
The study was conducted during in-season with two team-
training sessions per week (each lasting 2 h) for 5 weeks. In
addition to the team-training session the players completed
one game per week. Furthermore, no additional strength and
conditioning was conducted. The training in both groups
started with a basketball-specific warm up. Afterwards, the
TG performed a basketball-specific high-intensity training
(see details below), while in the CG an intensive transition
drill or game form was conducted. This part was followed by
technical and tactical drills and a basketball game at the end
of every session, which was identical for both groups. In total
both groups spend the same amount of time for practice.
Two different types of HIIT-sessions (A and B), with a total
training time of 25 min (15–16 min load, 9–10 min rest) were
included in the two normal training sessions, on nonconsecu-
tive days. Session A consisted of 4 × 4-min high-intensity
intervals with 3 min recovery. It was conducted seven times
throughout the intervention period. Session B consisted of
two sets of 15 × 30-s high-intensity intervals with 15 s recov-
ery in between repetitions and 3 min recovery between the
sets [25]. Session B was conducted every third training session,
in total three times. All HIIT sessions were designed to include
different high-intensity basketball drills containing fundamen-
tal skills, such as dribbling, passing, and shooting. In order to
perform the HIIT at 90–95% of maximum heart rate (HRmax),
the drills were designed so as to keep each player moving
without recovery time during the interval [25] (Appendix 1).
Testing procedures
All the players were tested on the same day before and four
days after the last training session. The tests took place at the
same time of the day for pre- and post-testing to control for
circadian fluctuations in performance. Prior to all tests a stan-
dardized 15 min warm up was conducted. Once players were
familiar with the exercise, the test values were recorded.
Besides the Yo-yo IR 1, each test was carried out twice and
the better value was taken for analysis. The sprint/agility and
chest pass tests were used from a former German basketball
association fitness test. The reliability was given for each
test [26].
Sprint test
Speed and agility were assessed by a 20 m COD sprint test.
The test started on a marked line and the athlete had to sprint

to a line 5 m away, perform a 180 degrees turn, sprint 10 m
and turn around 180 degrees and sprint another 5 m.
Additionally, the player performed the same test while drib-
bling the ball [26,27]. Time was measured through a double
infrared light barrier with a radio transmitter (TM03/F1,
Sportronic, Leutenbach-Nellmersbach, Germany). The test–ret-
est reliability for the sprint test with and without the ball was
ICC = 0.70 and 0.88 [26].
Vertical jump test
Each participant performed two CMJ, two CMJ with arm swing
and two SJ. The vertical jumps were completed according to
previously described methods [28]. Vertical jump ability was
assessed using Optojump (Microgate, Bolzano, Italy), which
measures the air time through optical sensors between two
parallel bars.
Standing long jump
To test lower limb power, the athletes were asked to stand
with both feet parallel slightly apart and jump as far as possi-
ble with both feet taking-off at the same time. They were
instructed to bend their knees and swing their arms and
land on both feet without falling backwards. The distance
jumped was measured in centimeters with an accuracy of
0.01 m. The test–retest reliability was 0.90 (ICC) [26].
Chest pass
Upper body power was assessed through a two-handed chest
pass with a basketball (size 6). The players were asked to stand
with both feet parallel behind a marked line and push the ball
as far as possible without moving their feet forward or rotating
their upper body. The length of the throw was measured in
meters with an accuracy of 0.01 m. The test–retest reliability
was 0.93 (ICC) [26].
Yo-yo intermittent recovery test level 1 (Yo-yo IR 1)
The Yo-yo IR 1 was administered as previously described by
Krustrup et al. [29]. Briefly, it consisted of 20 m shuttle runs
with an increasing velocity throughout the test. Each shuttle
(20 m back and forth) was divided by a 10-s active recovery.
The players were instructed to run until voluntary exhaustion.
The total distance for each player was recorded [30].
Furthermore, maximal heart rate was assessed throughout
the test using a telemetric system for team sports (Acentas,
Hörgertshausen, Germany). This HRmax is considered to be the
maximal heart rate and was used during training [29].
Statistical analyses
All results are shown as mean ± SD. The significance of pre-
and post-values between the groups was assessed by the
two-way repeated measures ANOVA. Pairwise comparisons at
specific time-points were adjusted for multiple comparisons
with the Holm-Bonferroni procedure. An alpha of p < 0.05
was considered to be significant and all analyses were carried
out with the SPSS software package (version 24, IBM,
Armonk, U.S.A.). Furthermore, the effect size Cohen’s d, was
calculated for all parameters, with the thresholds for small,
THE PHYSICIAN AND SPORTSMEDICINE 3
moderate, and large effects being set at 0.20, 0.50, and 0.80,
respectively [31].
The smallest worthwhile effect was the smallest Cohen
change in the mean: 0.2 times the between-subject SD for
the baseline values of all participants [32]. Chances of benefit
and harm were assessed qualitatively as follows: < 1% almost
certainly none, 1–5% very unlikely, 5–25% unlikely, 25–75%
possibly, 75–95% likely, 95–99% very likely, > 99% almost
certainly [33].
Results
All participants completed at least 90% of the training ses-
sions. Body weight and fat-free mass remained unaltered in
both groups from pre- to post-testing (pre: body mass:
60.9 ± 6.0 kg, body fat: 18.1 ± 4.8%; post: body mass:
60 ± 6.0 kg, body fat: 18.1 ± 4.7%).
All data for the performance tests are shown in Table 1. Ten
sessions of a basketball specific HIIT very likely increased Yo-yo
test performance (pre: 1498 ± 266 m, post: 1895 ± 421 m,
p = 0.13; ES = 1.13) (Figure 1). All but one female athlete
increased their covered distance with individual improve-
ments up to 1000 m CI 95% CI: 397–1,021 m). No differences
between the groups were evident at any time point
(p = 0.166).
Likely positive effects in the TG were evident for the
shuttle sprints with and without ball. Here the mean
increases were 1.2 ± 2.4% and 1.5 ± 4.6%, respectively. In
CG the sprint performance with ball significantly decreased
by −2.8 ± 4.7% (p < 0.01) from pre- to post-testing with no
differences in the shuttle sprint without ball (−2.1 ± 4.7%).
Likely positive effects were also found for the chest pass.
Here performance in TG increased by 4.5 ± 9.1% with
−3.4 ± 8.4 in CG. No significant differences between the
groups were evident for sprint, shuttle sprints, and chest
pass at any time point. No differences between the groups
were found for CMJ with arm swing (TG: ES = 0.14, p = 0.45,
CG: ES = 0.20 p = 0.18), the CMJ (TG: ES = 0.05, p = 0.70, CG:
ES = 0.19, p = 0.10), the SJ (TG: ES = 0.06, p = 0.72,
CG: ES = 0.10, p = 0.54) and the LJ (TG: ES = 0.00, p = 0.82,
CG: ES = 0.00, p = 0.81). The Bland-Altman plot for mean
differences in the sprint test (including 95% limits of agree-
ment) was 0.29; – 0.29 without the ball, and 0.55: −0.53 with
ball and 1.15; – 1.58 for the chest pass test.
Discussion
The main results of the investigation showed that the imple-
mentation of 10 basketball-specific HIIT sessions improved the
aerobic performance of young female basketball athletes. In
addition, several performance-related parameters, such as
sprint time and chest pass were improved in the HIIT group.
Although no significant changes were observed for the HIIT
group, the results indicated moderate to large effect sizes.
Previous research has concluded that endurance training
might lead to a decrease in strength parameters [34]. In con-
trast, several studies described a beneficial effect of aerobic
training programs on predominantly anaerobic performance,
such as repeated sprint ability [35,36]. We did not find any
4 P. F. ASCHENDORF ET AL.

Figure 1. Mean distance covered in the Yo-yo test and individual responses for TG pre and post and CG pre and post. Bar chart shows mean values, the lines denote
individual data for all subjects in each group.

Table 1. Pre- and post-values, standard deviations, and effect sizes for the training (TG) and the control group (CG) before and after the training intervention.
TG CG
Mean effecta Qualitative
Variable Pre Post ES Pre Post ES ± 90% CIb inference
Yo-Yo IR1 1498 ± 266 1895 ± 421 1.13 1027 ± 452 957 ± 388 0.17 33.7 ± 19.9 Very likely
performance (m) positive
Shuttle sprint time 5.62 ± 0.30 5.53 ± 0.22 0.34 5.46 ± 0.25 5.57 ± 0.27 0.42 −3.6 ± 2.9 Likely
(s) positive
Shuttle sprint time 5.79 ± 0.31 5.72 ± 0.24 0.25 5.74 ± 0.30 5.90 ± 0.35* 0.49 −3.8 ± 2.4 Likely
with Ball (s) positive
Countermovement 26.85 ± 3.73 27.05 ± 3.63 0.05 24.71 ± 3.96 25.48 ± 4.53 0.19 −2.1 ± 4.2 Unclear
Jump (cm)
Countermovement 29.95 ± 4.59 30.52 ± 3.69 0.14 28.99 ± 5.16 29.94 ± 4.43 0.20 −1.5 ± 6.1 Unclear
jump with arm
swing (cm)
Squat Jump (cm) 25.45 ± 3.43 25.25 ± 3.69 0.06 23.35 ± 4.00 22.94 ± 4.42 0.10 1.1 ± 7.3 Unclear
Long Jump (cm) 177 ± 10.2 177 ± 14.3 0.00 172 ± 21.8 172 ± 21.4 0.00 0.4 ± 3.4 Unclear
Chest Pass (m) 9.85 ± 0.79 10.24 ± 0.58 0.56 9.55 ± 0.92 9.24 ± 1.24 0.28 8.1 ± 6.5 Likely
positive
TG, trainig group; CCG, control group, ES. Effect size; Yo-Yo IR1, Yo-Yo Intermittent Recovery Test Level 1; *p < 0.01 time, compared with pre.
a
Refers to TG minus the CG.
b
±90% CI: add and subtract this number to the mean effect to obtain the 90% confidence intervals for the true difference.

decrements in performance in our tests for speed and
strength, since the vertical and horizontal jump performance
remained unchanged, which is in line with recently published
studies [18,20,22]. Furthermore, the chest pass performance
also slightly increased for the HIIT group.
The total distance covered in the Yo-yo test increased by
26.5% in the TG. That is in line with other studies which
implemented a running-based HIIT in different team sport
athletes. Purkhus et al. found an average improvement of
17% in Yo-yo test performance after the implementation of a
4-week HIIT in female volleyball players [37]. It has also been
shown that male handball players improved their Yo-yo test
performance by 23.3% after 16 HIIT sessions. Our results are
also in line with improvements in Yo-yo test after the imple-
mentation of SSG [19,21,38]. The factors that are responsible
for training-induced improvements in aerobic performance are
complex and determined by numerous physiological attri-
butes and we cannot judge which molecular adaptations
lead to the improvement in Yo-yo test performance in our
female athletes. We are aware of the fact that no laboratory
test was conducted in this study to measure the individuals’
aerobic capacity. The choice of test was based on the premise
of using simple tests that are practicable for coaches during
training. Nevertheless, several studies analyzed muscle biopsy
samples after an implementation of HIIT and found potential
training-induced changes, such as mitochondrial biogenesis,
shifts in substrate utilization, and changes in muscle buffering
capacity [16,39].
The metabolic improvements after HIIT have been
described often, but there is less evidence concerning
other performance improvements [40]. We found differ-
ences in shuttle sprint performance with and without the

ball. The HIIT group performed slightly better in both
sprint tests after the training intervention, whereas perfor-
mance in the control groups slightly decreased. This might
be a result of the stimulus set within the HIIT group,
especially during the shorter interval sessions (session B).
During the drills many COD occurred (Appendix). Since
performance variables, such as speed and agility correlate
with players’ on-court performance [8,9], the positive effect
can be beneficial for each player [24,41]. Sanchez-Sanchez
et al. showed that the integration of COD into HIIT proved
to be an effective strategy to improve young female bas-
ketball athletes’ performance [18,20,22,24,34–36].
In its nature SSG integrates basketball-specific movements
and tasks and is therefore highly sport specific, but also poses
a higher risk of injury, especially when the athletes become
tired [14]. The effectiveness of the sport-specific HIIT is similar
to the highly sport-specific SSG with regards to improvements
in aerobic performance. A previously published meta-
analysis revealed that SSG training had a large effect on
VO2max (ES: 1.94), whereas most of the interventions lasted
6–8 weeks [1,12,42]. An effect size of 1.13 after only 5 weeks of
training in this study shows comparable effects. Besides shoot-
ing and dribbling techniques, our drills contained basketball-
specific movements with several COD, which have shown to
occur often during the game, such as sideways shuffling
movements (22%, 1.684 m of the total distance) [10].
Therefore, basketball-specific HIIT training can be also con-
ducted to improve aerobic performance while still maintaining
central basketball components.
One limitation of the study is the missing data for all
training loads. Furthermore, it would have been interesting
to investigate the effects on specific technical performance–
related parameters especially in comparison to SSG.
Practical applications
The purpose of the study was to examine the effectiveness of a
basketball-specific HIIT on performance in young female basket-
ball athletes. We showed that sport-specific HIIT sessions can be
applied in order to increase the players’ aerobic performance
with no adverse effects on power-related performances.
Especially in ball team sport athletes the motivation to train is
much higher when a ball is included into the drills during the
(endurance) training [43]. The implementation of a basketball-
specific high-intensity training is in two ways time-efficient. One
way is the smaller amount of time required compared to high-
volume endurance training and the other one is the integration
of technical skills in high-intensity training. In this study the CG
continued their normal team training routine after the warm
up. The drills were also held in high-intensity mode, but a lot of
drills allowed each player to recover even for a few seconds. In
order to set a proper metabolic stimulus, it is important to
exercise in 90–95% of the individual maximum heart rate with-
out recovery within intervals. The drills conducted by the TG
were built to ensure a continuous load for the set interval
(4 min and 30 s, respectively).
Based on our findings, a basketball-specific, in-season, HIIT,
with short and long intervals, can be conducted to improve
aerobic performance in young female players.
THE PHYSICIAN AND SPORTSMEDICINE 5
Funding
This manuscript has not been funded.
Declaration of interest
The authors have no relevant affiliations or financial involvement with any
organization or entity with a financial interest in or financial conflict with the
subject matter or materials discussed in the manuscript. This includes
employment, consultancies, honoraria, stock ownership or options, expert
testimony, grants or patents received or pending, or royalties. Peer reviewers
on this manuscript have no relevant financial relationships to disclose.
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