Effects of High Intensity Interval Training and Cluster Training on Speed, Explosive Strength and Functional Performance

Not Applicable

Recruiting

Conditions: Football Players
High Intensity Interval Training
Functional Performance

Brief Summary: High-intensity interval training has been beneficial in many sports and significantly enhanced the results of physical training. Consequently, it has progressively been implemented among the football players. A Cluster Set (CS) is a set that has been broken up into smaller blocks of repeats with the inclusion of brief intra-set breaks or a reorganization of the breaks between repetitions. The initial assumption is that this design would offer a superior rise in exercise quality with the potential to maintain or enhance performance and enable larger loads, leading to stronger performance adaptations. The objective of the study is to compare the effects of high intensity interval training and cluster training on speed, explosive strength and functional performance in football players.

Detailed Description: The objective of the study is to determine the effects of high intensity interval training and cluster training on speed, explosive strength and functional performance in football players.This is randomized clinical trial that will be conducted at football club, Pakistan sport club Lahore. Non-Probability convenient sampling technique will be used to collect data. The study will be completed in 6 months after the approval of ethical committee of RCRS \& Allied Health Sciences. Total number of participants will be 54, in group A participants will be 27, in group B participants will be 27. Performance, speed and strength will be measured by using FMS, 30-meter speed test and vertical jump test respectively. The participants will be divided into two groups. Group A will receive high intensity interval training (HIIT) and group B will receive cluster training. The training program will be conducted for 6 weeks and data will be collected pre and post training session. The data will be entered and analyzed using SPSS version 25 and Shapiro wilk test will be applied to determine the normality of the data. If data will be normally distributed then parametric type of statistical test will be applied while if the data will not normally distribute then non parametric type of test will be applied.

Recruitment & Eligibility

Inclusion Criteria

• Male Players
- Age between 18-30 years
- At least 1 years of football experience

Exclusion Criteria

• Individuals with a lower extremity injury
- Vestibular problems
- Visual problems
- Individuals who have had a concussion within the past 6 months

Arm && Interventions

Group	Intervention	Description
Tabata Training	Tabata Training	HIIT training programs follow Tabata protocol. This protocol was created with the aim of improving the aerobic and anaerobic characteristics beyond the threshold (anaerobic). It consists of performing seven or eight repetitions at maximum intensity, alternating with ten seconds of passive recovery. The series lasts approximately four minutes (240 sec). Given the intensity of the Tabata protocol, it is necessary to finish the workout with a cool down of at least 10-15 minutes. It includes exercises like push-ups, split squats, box jumps, burpees, jumping rope, jumping jacks and more. This training program, lasting about 20 minutes, was repeated three times a week for a total of 6 weeks. The duration of this type of work is not accidental. In fact, it has been scientifically established that only after this period it is possible to find significant improvements in speed, strength and functional activity
Cluster Traning	Cluster Training	The cluster training consist squat, leg extension, leg curl, heel raise, French curl, barbell curl, Bench press, Incline bench press, behind the neck press with barbell, Overhead press with barbell. The movements were performed in 3 sets, each set containing 9 repetitions with 60-90 seconds of rest between each two sets. Each training session consisted of three steps: Warm up Basic training and Cool-down. Both groups performed the first and the third stage in 10 minutes

Primary Outcome Measures

Name	Time	Method
THE VERTICAL JUMP TEST	Pre And 6 Weeks Post	A vertical jump test gauge is used to conduct the test. Applicants should stand with their feet level and hip width apart beneath the testing gauge, with their dominant side closer to the gauge. The person then raises their dominant arm and fingers vertically over their head. On the test gauge, the test assessor then set the applicant's reach height to zero (0). The leap must be done with both feet flat on the ground without taking a step or running up from the starting position. To safeguard their lower limbs, candidates must take off and land with both feet. Only two (2) tries are permitted for applicants who must leap 30cm or greater.
30 METER SPRINT TEST	Pre And 6 Weeks Post	The purpose of this test is to determine acceleration, maximum running speed and speed endurance, depending on the distance run. The test involves running a single maximum sprint over 30 meters, with the time recorded.
FMS (Functional movement screen)	Pre And 6 Weeks Post	The FMS assesses seven fundamental movement patterns that require mobility and stability of the body and limb. These seven movements include the 1) Deep squat (DS) 2) Hurdle step (HS) 3) In-line lunge (IL) 4) Active straight leg raise (ASLR) 5) Trunk push-up (TP) 6) Rotary stability (RS) and 7) Shoulder mobility. Each movement in the FMS is rated by an assessor from 0 to 3 based on their ability to perform the movements without compensatory actions.

Secondary Outcome Measures

Name	Time	Method