Table 2 Functional training protocol: exercises and periodization model

Phase 1

− 4 weeks-

Run on trampoline

–

3 sets of 40 s

Sit to stand (body weight)

–

2 sets of 30 s

Biceps curls with elastic band

–

2 sets of 10–12 rep

Suicide

–

2 sets of 30 s

Sumo squat (with 4-kg kettlebell)

–

2 sets of 30 s

Standing band row

–

2 sets of 10–12 rep

Low step up (10-cm height)

–

2 sets of 40 s

Lateral band walk

–

2 sets of 30 s

Basic crunch

–

2 sets of 10–20 s

Hip adductor ball squeeze

–

2 sets of 30 s

Frontal plank

–

2 sets of 15–20 rep

Run on trampoline

–

3 sets of 40 s

Phase 2

− 4 weeks-

Run on trampoline

–

3 sets of 50 s

Squat on rigid balance board

–

1 set of 30 s for each side

Oblique twist with elastic band

–

1 set of 10–12 rep for each side

Side to side run with cones

–

1 to 2 sets of 30 s

Kettlebell high pull (4 kg)

–

2 sets of 10–12 rep

Lunges (body weight)

–

1 to 2 sets of 30 s for each leg

Low step up (10-cm height)

–

2 sets of 50 s

Basic crunch

–

2 sets of 15–20 rep

Reverse crunch

–

1 to 2 sets of 15–20 rep

Swiss ball hip raise

–

1 set of 10 rep

Frontal plank

–

1 to 2 sets of 10–20 s

Lateral plank

–

1 set of 10–20 s

Run on trampoline

–

3 sets of 50 s

Phase 3

− 4 weeks-

Run on trampoline

–

3 sets of 60 s

Swiss ball wall squat

–

2 sets of 30 s

Triceps bench dips

–

2 sets of 10–12 rep

Step up (20-cm height)

–

1 set of 30 s for each leg

Agility on ladder drills

–

1 to 2 sets of 30 s

Dumbbell shoulder press Swiss ball (2 kg)

–

2 sets of 10–12 rep

Walking lunge (body weight)

–

1 to 2 sets of 30 s

Basic crunch

–

2 sets of 15–20 rep

Reverse crunch

–

1 to 2 sets of 15–20 rep

Hamstring curl with a Swiss ball

–

2 sets of 10–12 rep

Reverse plank with leg lift

–

4 sets of 3 s for each leg

Plank with leg lift

–

1 set of 10 s for each leg

Run on trampoline

–

3 sets of 60 s