Abstract
This study examines the effectiveness of high-intensity interval training (HIIT) in improving endurance among school students during physical education classes in team sports. To assess the impact of the HIIT method on physical performance compared to traditional training approaches, an experimental group and a control group were formed, comprising male students from grades 9 to 11. The students participated in football (9th grade), basketball (10th grade), and volleyball (11th grade) in accordance with the school curriculum. The experimental groups trained using the HIIT method, while the control groups followed conventional training routines.
Three primary diagnostics were conducted to evaluate physical fitness levels. First, aerobic endurance was measured through VO2max using the Cooper test. Second, speed and jumping ability were assessed via 30-meter sprint times and vertical jump heights. Third, the heart rate recovery (HRR) rate was analyzed to determine how quickly heart rate returned to baseline after exertion. The findings clearly demonstrated the effectiveness of HIIT. The experimental group showed a 19.05% increase in VO2max, an 18.9 cm improvement in jump height, and a 1.6-second reduction in 30-meter sprint time. Additionally, heart rate recovery improved by 51%. Although the control group also exhibited some progress, the improvements were notably smaller. These results confirm that the HIIT method has a positive impact on both aerobic and anaerobic systems and serves as an effective tool for enhancing students' sports endurance.