High-intensity interval training on unstable vs stable surfaces: effects on explosive strength, balance, agility, and Tsukahara vault performance in gymnastics

Background and Study Aim. This study compares the effects of high-intensity interval training (HIIT) on unstable and stable surfaces on explosive strength, balance, agility, and Tsukahara vault performance in gymnastics. Material and Methods. A nonrandomized trial study was conducted on twenty-seven well-trained male vault players who were assigned into 3 equal groups, a HIIT unstable group (UG), a HIIT stable group (SG), and the control group (CG). The training period for the subjects lasted eight weeks, with 3 sessions each week. All of the aforementioned variables were assessed both before and after the training period. Results. The main findings indicate that both UG and SG showed greater improvement than the CG on explosive strength, balance, agility, and Tsukahara vault performance in gymnastics (ES= 0.52 to 0.68, P 0.05). Conclusions. Accordingly, HIIT with unstable surfaces can be used as an alternative method to improve explosive strength and balance. Also, it can be used alongside stable surface exercises when developing agility.