High-Intensity Interval Training for Improvement of Overhand Throwing Velocity

in International Journal of Athletic Therapy and Training
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High intensity interval training (HIIT) has been shown to improve muscle power and endurance, as well as aerobic power.


To assess the effects of HIIT that utilizes resistive elastic bands to improve overhand throwing velocity.


Healthy female volunteers (n = 13) ranging in age from 18–29 years.


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.


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).


The high-intensity interval training program was effective for improvement of overhand throwing performance.

Meaghan E. Maddigan and David G. Behm are with Memorial University in St. John's, Newfoundland, Canada.

Glen R. Belfry is with the University of Western Ontario in London, Ontario, Canada.