Small-Sided Games vs. High-Intensity Interval Training on Body Composition of Female Handball Players

The purpose of this study was to compare the effects of different training programs based on small-sided games (SSG) and high-intensity interval training (HIIT) on the body composition of female handball players. A total of 45 female handball players (age: 16.13 +/- 0.89 years; training experience: 6.18 +/- 1.33 years) were assigned to three groups: game group (GG; N = 15), running group (RG; N = 15), and control group (CON; N = 15). The training programs lasted eight weeks, with two training sessions per week. The GG performed three vs. three small-sided games on a 20 m x 20 m court; the RG performed 15 s HIIT running followed by 15 s of active recovery; the CON group maintained regular handball training. Regardless of the group assignment, all participants were measured for each of the following variables: Body height, body mass, fat-free mass, fat mass, muscle mass, intracellular water, and extracellular water. The results demonstrate significant differences (p<0.001) between groups following the training programs in fat-free mass, fat mass, intracellular water, and extracellular water, but no significant differences (p>0.01) in muscle mass. The GG showed significant (p<0.001) greater improvement in these body composition variables than RG and CON. Body composition variables improved with GG, moving from 2.04 % in fat mass to 1.3 % in extracellular water. In the RG, results show significant improvements (p<0.001) only in intra- and extracellular water. The CON shows improvements in fat-free mass, muscle mass, intracellular water, and extracellular water. To conclude, eight weeks of SSG in handball provide better changes in body composition compared to HIIT 15 s - 15 s and handball training alone.