Table tennis players jump higher and move faster with the right HIIT

This study looked at how two different high-intensity interval training (HIIT) programs affect physical performance in competitive table tennis players. Twenty-four male players, ages 18 to 24, did either bodyweight/plyometric exercises or kettlebell exercises twice a week for eight weeks, in addition to their regular training. Researchers measured changes in agility, flexibility, jump height, sprint speed, and power before and after the program.