EFFECTS OF PLYOMETRIC AND HIGH INTENSITY INTERVAL TRAINING ON SPRINT SPEED, AGILITY AND POWER AMONG FEMALE FAST BOWLERS

Background: Female fast bowlers in cricket require a distinct combination of sprint speed, agility, and explosive power to meet the demands of their role. Due to their unique physiological and biomechanical profiles, conventional training methods may not fully optimize performance or prevent injuries. Plyometric training (PT) and high-intensity interval training (HIIT) are two evidence-based interventions known to enhance athletic output, yet their comparative impact on female fast bowlers remains underexplored. Objective: To compare the effects of plyometric training and high-intensity interval training on sprint speed, agility, and power in female fast bowlers. Methods: This randomized clinical trial was conducted over six months and included 34 female fast bowlers aged 18–25 years, recruited from local cricket academies. Participants were randomly assigned to either the PT group (n=17) or the HIIT group (n=17). The PT group performed explosive lower-body movements such as box jumps and depth jumps, targeting the stretch-shortening cycle, while the HIIT group engaged in cardiovascular drills including sprint intervals and shuttle runs at 85–95% HRmax, followed by active recovery at 50–60% HRmax. Each intervention lasted 6 weeks, with three weekly sessions. Performance was assessed pre- and post-intervention using the 40-Yard Sprint Test (40-YT), Standing Broad Jump (SBJ), and Agility Test (AT). Statistical analysis was conducted using SPSS-23, applying paired sample t-tests and independent t-tests for within- and between-group comparisons. Results: The PT group demonstrated a mean improvement in SBJ of -76.69 ± 3.327 cm, 40-YT of 0.925 ± 0.2696 seconds, and AT of 0.706 ± 0.0267 seconds. The HIIT group showed a mean improvement in SBJ of 31.4 ± 0.911 cm, 40-YT of 0.787 ± 0.0664 seconds, and AT of 0.08 ± 0.0581 seconds. All outcomes were statistically significant (p<0.05). Conclusion: Both training interventions significantly improved sprint speed, agility, and power in female fast bowlers. However, plyometric training produced greater performance gains, suggesting its superior effectiveness for this athletic population.