Table 2. Description of the handball small-sided games (SSG) and high-intensity interval training (HIIT) training programs. Period of time Group SSG Group HIIT Week 1 -Week 4 SHG format:4v4 Pitch Size:25×20 m Goal size: 2×3 m Coach encouragement: Yes Sets:4 Work: 4min Rest between sets: Rest: 3min Sets: 4 Repetitions: 4 Work: 30s Active recovery: 30s Work intensity: 80%-85% Hrmax Recovery intensity: 4km/h Rest between sets: 3min Week 5-Week 8 SHG format:6v6 Pitch Size:20x40m Goal size: 2×3 m Coach encouragement: Yes Sets:2 Work: 8min Rest:5 min Sets: 4 Repetitions: 4 Work: 40s Active recovery: 20s Work intensity: 80%-85% Hrmax Recovery intensity: 4km/h Rest between sets: 3min Week 9-Week 12 SHG format:4v4 Pitch Size:25x20m Goal size: 2×3 m Coach encouragement: Yes Sets:4 Work: 4min Rest: 3min Sets: 4 Repetitions: 4 Work: 30s Active recovery: 30s Work intensity:80%-85% Hrmax Recovery intensity: 4km/h Rest between sets: 3min Week 13 – Week 16 SHG format:6v6 Pitch Size:20x40m Coach encouragement: Yes Goal size: 2×3 m Sets:2 Work: 8min Rest: 5min Sets: 4 Repetitions: 4 Work: 40s Active recovery: 20s Work intensity:80%-85% Hrmax Recovery intensity: 4km/h Rest between sets: 3min