Table 1 Phases of the sections and collection of exercises performed in training protocols
Functional Training Session | Strength Training Session | Time |
|---|---|---|
Warm-up: Run on the trampoline | Warm-up: Stationary gait and calisthenics exercises | 5 min |
Functional exercises: Core strength Agility and balance Knee and hip dominance Vertical pressure Horizontal pressure Horizontal and vertical pulling | Strength exercises: Shoulder abduction Triceps extension Biceps curls, bench press Abdominals, calf raises Leg extension, seated leg curl Leg press and leg abduction | 35–45 min |
Cool-down: Stretching exercises for lower limbs, upper limbs, and spine | Cool-down: Stretching exercises for lower limbs, upper limbs, and spine | 10 min |