Yes, you can use continuous lights, but they’re usually not the best choice for freezing fast action. To stop motion you need a very fast shutter speed, and continuous lighting often isn’t bright enough unless you raise ISO significantly, which can hurt image quality.

For this kind of studio action, flash is usually better. Many hotshoe flashes have very short flash durations at lower power, and that brief burst of light can freeze motion more effectively than continuous lights. Even if your flash recycle time limits burst shooting, that may not matter much: actions like breaking bricks or boards happen so quickly that timing is more important than high FPS.

Practical approach:

• Use flash rather than continuous light if possible.
• Lower flash power can mean a shorter flash duration.
• Focus on timing the peak moment instead of spraying frames.
• Repeat the action multiple times to improve your chances of getting the exact shot.

So: continuous lights are possible, but flash is generally the better tool for sharp studio sports/action images.