The Effect of Change-of-Direction on Specific Motor Abilities in Senior Female Football Players: A Comparison with Linear HIIT

Background. High-intensity interval training (HIIT) is a popular method in football training aimed at enhancing ball-specific agility abilities. This study evaluated the effectiveness of linear HIIT (LHIIT) and change-of-direction HIIT (COD) protocols in improving these abilities in senior female football players. Objectives. The main objective was to compare the impacts of LHIIT and COD HIIT programs on ball-specific agility performance metrics. Methods. The study involved 60 senior female football players, divided equally into two groups: LHIIT (control) and COD (experimental). Initial and final measurements were conducted using ball-specific agility tests, specifically the M93639, M505, and M20-yard tests. Both groups participated in a four-week HIIT training program. Results. Both HIIT programs significantly enhanced ball-specific agility in all measured variables. The LHIIT group showed slightly greater improvements in the M93639 test, while improvements in the M505 and M20-yard tests were identical between the two groups. Conclusion. Both linear and COD HIIT protocols effectively enhance ball-specific agility in senior female football players. LHIIT showed a slight advantage in one of the specific agility tests, but overall, both types of HIIT programs contributed significantly to performance improvements. The study highlights the importance of integrating repetitive, explosive, and lower-body strength exercises, along with specific agility and plyometric drills, into HIIT protocols for optimizing physical conditioning and reducing injury risks in female football players. Coaches and sports scientists are encouraged to tailor training programs to meet the unique needs of female football players for optimal performance and injury prevention.