TABLE 3.
Experimental plan for the control group.
| Week | Training mode | Exercise | Load | Rest |
|---|---|---|---|---|
| 1st | Bodyweight Strength Training | Push-ups | Max Reps * 10 Sets | 30s |
| Plank | 1 min * 10 Sets | 40s | ||
| 2nd | Bodyweight Strength Training | Squat Jumps | 20 s * 5 Sets | 30s |
| Push-up with Leg Extension | 20 s * 5 Sets | 30s | ||
| 3rd | Bodyweight Strength Training | Frog Jumps | 86 m * 3 Sets | 1min |
| Duck Walks | 86 m * 3 Sets | 1min | ||
| Shuttle Run | 2 Sets | 1min | ||
| 4th | Bodyweight Strength Training | Vertical Jump with Backboard Touch | 10 reps * 6 Sets | 30s |
| Equipment-based Strength Training | Elastic Band Resistance Sprints | 100 m * 8 Sets | 40s | |
| Elastic Band Resistance Dribbling | Max Reps * 8 Sets | 30s | ||
| 5th | Bodyweight Strength Training | Sled Push | 56 m * 5 Sets | 40s |
| Diamond Run | 4 Sets | 1min | ||
| Equipment-based Strength Training | Weighted Squats | 10 reps * 4 Sets | 50s |