Cultural Activation of School Life: Between Aspirations and Reality

Abstract

This study involved implementing a combined training program incorporating plyometric training and High-Intensity Interval Training (HIIT) to enhance the physical and skill performance of 16 athletes from the Palestinian national team (southern governorates) specializing in 100m and 200m sprints. The participants were purposefully selected based on their specialization and training experience (average training age: 7.5 years). Baseline measurements showed sample homogeneity: average age 19.8 years (SD = 0.88), height 175.6 cm (SD = 3.12), weight 68.5 kg (SD = 2.75). Pre-experiment performance included: sit-ups 45.2 reps/min (SD = 2.00), vertical jump 55.8 cm (SD = 1.85), 60m sprint 7.4 sec (SD = 0.15), and knee bends 25.6 reps/min (SD = 1.40). Skill-wise, 100m sprint time was 11.5 sec (SD = 0.20), 200m sprint 22.8 sec (SD = 0.35), with a peak speed of 9.5 m/s (SD = 0.18). Two pilot studies were conducted (August 5–13, 2024) to validate tools and tests, confirming validity (discrimination coefficient 0.70–0.95) and reliability (0.88–0.95). After 8 weeks of program application, explosive power improved by 18% (vertical jump), 60m sprint time decreased by 12%, 100m sprint time improved by 10% (from 11.5 to 10.35 sec), and 200m time improved by 8% (from 22.8 to 21.0 sec). VO2 max increased by 20%, enhancing aerobic endurance. The integrated approach reduced training time by 25%, while avoiding muscular fatigue through 48-hour rest intervals and intensity progression of 5–10% per week. The study demonstrated the effectiveness of combining plyometric and HIIT training in efficiently improving both physical and skill performance.