Table 3. The exercises of the training protocol across all training phases.

	Exercises
Adjunct Modalities	Phase 1	Phase 2	Phase 3	Phase 4
1. Balance Ball	Over dome ankle touch	Straddle jump	Split jack	Over dome hand touch
2. Suspension Exercise Device	Neutral grip row	Wide grip row	Y deltoid raise	Chest press
3. Kettlebell	Sumo deadlift	Sumo deadlift high pull	Two-arm swing	Two-arm snatch
4. Bodyweight	Straight-arm plank	Forearm plank	Straight-arm reverse plank	Side plank rotation
5. Speed Ladder	Low knee skip	Lateral shuffle	Heel flick	High knee skip
6. Battling Rope	Bilateral wave	Alternating wave	Side-to-side wave	Slam
7. Medicine Ball	Alternating static lunge	Forward lunge with press	Lunge to chest pass	Twisting chop
8. Foam Roller	Forearm plank	Forearm plank with leg lift	Shifting Plank	Forearm plank with leg lift
9. Bodyweight	Jumping jack	Split jack	Ice skater	Burpee
10. Resistance Band with Stick	Squat to overhead press	Lateral shuffle press	Hockey slap shot	Axe chop
11. Resistance Band		Squat row	Reverse fly with lunge	Squat to overhead press
12. Medicine Ball			Squat throw	Swing