High-Intensity Interval Training for Improvement of Overhand Throwing Velocity

Abstract

Context:High intensity interval training (HIIT) has been shown to improve muscle power and endurance, as well as aerobic power.Objective:To assess the effects of HIIT that utilizes resistive elastic bands to improve overhand throwing velocity.Participants:Healthy female volunteers (n = 13) ranging in age from 18–29 years.Interventions: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.Results: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).Conclusion:The high-intensity interval training program was effective for improvement of overhand throwing performance.

Impact of Engaging the Nonthrowing Arm on Maximal Ball Velocity From an Overhand Throw With Both the Dominant and Nondominant Arms: A Pilot Study

“…Although no other significant time by group interactions were found, there was a moderate-large effect size for maximal ball velocity for the pulling group compared with a small-moderate effect size in the nonpulling group. These findings can be attributed to the increased maximal throwing arm velocity and torso rotation in all four conditions and are consistent with other research regarding maximal ball velocity and the nonthrowing arm (Barfield et al, 2018;Ishida & Hirano, 2004;Maddigan et al, 2014). (Ahead of Print) Barfield et al (2018) assessed the relationship between the nonthrowing shoulder horizontal abduction, elbow flexion, and throwing arm in youth baseball players during the arm acceleration phase.…”

“…Each training session's duration was 30 min with an actual exercise time of 8.5 min per session. Compared with the control group, who received no training, the experimental group exhibited faster maximal throwing velocity and reduced fatigue (Maddigan et al, 2014).…”

“…For example, Maddigan et al (2014) examined the effect of a bilateral lowresistance, high-velocity training on ball velocity in 13 female university students. An experimental group participated in nine sessions (three times a week for 3 weeks), which involved five sets of 20 maximum effort throwing motions against a resistance band with both the dominant and nondominant arms.…”

“…Based on the existing literature, it is not clear whether activating the nonthrowing side in the overhand throw will improve performance. Although most previous intervention methodologies included three or more weeks of training (Escamilla et al, 2012;Maddigan et al, 2014;van den Tillaar, 2004), single-bout training has been demonstrated to be successful in motor acquisition (Green & Gabriel, 2018;Statton et al, 2015). Therefore, this study aimed to investigate the effects of a single-bout, full-body overhand throwing training session with the dominant and nondominant arms on peak ball velocity.…”

Strength training for throwing velocity enhancement in overhead throw: A systematic review and meta-analysis

“…57,60 Elastic bands and/or medicine balls, are also an effective method to improve this variable, being the own launch, or exercises with self-weight those that less improvements have been able to obtain in the analyzed studies. 22,55,70 We cannot be sure if this is due to the equipment itself, or to the individualization of the load (≥60 -- 70% RM) that has been done in a more exhaustive way in the first studies. 24,77…”