Table 2.

A detailed description of the training program implemented in the research group.

Part of the Training Unit	Exercises/Goal/Execution (Volume)
Warm-up (15–20 min)	Running (4’) Run with the delivery and delivery step (2 × 20 m) (30’’) Cross step (interlace) (2 × 20 m) (30”) Forward shoulder circulation (30’’) Back arm circulation (30’’) Dynamic stretching (5’) Hip rotation (2 × 10 rep) (1’) twist with a trunk torsion (2 × 5 rep) (1’) Buttocks Activation with a mini band (2 × 10 rep) (2’) Skip A (10 m) (10’’) Skip C (10 m) (10’’) Running rhythm (15 m) (10’’)
Main Part (45–60 min)	Back Stretching exercises (2–3 ex.) Mobilization of shoulder complex (2 ex.) Mobility of the thoracic spine.: Extension of the thoracic spine (1–2 ex.) Four - point kneeling position. Thoracic spine rotation (2 ex.) Hip mobilization in the direction of flexion, extension, external and internal rotation (5 ex.) Ankle Mobilization towards the dorsiflexion (2 ex) Central stabilization, stabilization of the ilio-lumbar-pelvic complex (3 ex.) Exercises with bands, global patterns (2 ex.) Balance and coordination exercises (2 ex.)
Cool Down (10 min)	Foam rolling (10’)