High-Intensity Interval Training (HIIT) involves alternating between short periods of high-intensity exercise and brief intervals of lower-intensity activity, significantly elevating heart rates. Despite evidence demonstrating HIIT's psycho-physiological benefits, there is a research gap regarding its potential to induce sport-specific adaptations for enhanced performance. Addressing this gap is crucial for providing evidence-based insights for athletes and coaches. This study investigates the impact of an 8-week HIIT program on speed, agility, and resting heart rate (RHR) in 30 female rugby players (aged 17-25) from Calicut University's inter-collegiate level. Divided into experimental and control groups, the former participated in a rugby specific HIIT regimen while the latter did not. Pre- and post-intervention assessments used a 60-meter sprint for speed, a stethoscope for RHR, and an agility cone drill. Results indicated significant improvements in the experimental group across all measures, with no significant changes in the control group, highlighting the efficacy of sport specific HIIT in enhancing performance.

HIIT, Speed, Agility, Resting heart rate, Rugby.